Beyond and Above Meditation

 

 Here are some exercises that I recommend you do every day Deep abdominal breathing is one of the best techniques for reducing stress levels. Works before exams and other stressful situations. If performed daily for a minimum of 10 minutes, it helps to lower blood pressure and heart rate. 1. Sit on the floor with your spine straight, one hand on your chest, the other on your stomach. 2. Begin to inhale air through your nose and exhale through your mouth. You can feel the hand on your stomach go up and down, as opposed to the hand on your breast that doesn't move significantly. 3. Try to inhale as much air as you breathe in (to get as much oxygen as possible) and continue to slowly count as you exhale. II. Vritti alone, equal breathing exercise - this technique of balanced breathing should be practiced daily at bedtime. It frees the mind from racing thoughts, calms down and improves sleep quality. 1. Sit comfortably with your spine straight. 2. Start inhaling through your nose from ...

 BREATHING EXERCISES IN WESTERN PSYCHOLOGY According to many psychological and clinical studies, diaphragmatic breathing in alternative and integrative medicine is an effective relaxation technique whose positive effects include physical and mental health. It is an effective non-pharmacological treatment that improves the emotional state, e.g. by reducing anxiety, depression and stress, it also has a positive effect on insomnia. Breathing exercises are widely used in the clinical treatment of mental illnesses such as PTSD, movement disorders, phobias, and other stress-induced emotional disorders. They help people with mental problems such as anxiety and depression. Research shows that one-day breathing exercises can relieve emotional exhaustion and depersonalization from burnout. Exercises consisting of 30 (breathing) sessions lasting 5 minutes a day can significantly reduce anxiety in pregnant women at risk of premature birth. Moreover, a similar effect on anxiety was seen in a th...

 Grounding techniques: a step-by-step guide and methods Grounding techniques are strategies that can help manage both of your traumatic memories or multiple emotions. The goal of grounding techniques is to allow both of you to move away from the negative. Introduction to grounding Place your feet firmly on the ground. 1. Enter the date and time. 2. Take slow, deep breaths. 3. Say what they can observe in their current environment. 4. Remind yourself that they are in a safe place now. 5. Observe their immediate surroundings and describe objects in the room or surroundings. To reduce the intensity of their feelings, a person may use visualization exercises or sense diffusers. Some techniques include: visualizing silencing the emotional shield clenching your fists to hold on to your feelings, and then letting go of your fists when they let go visualizing a safe place with an imaging guide distracting myself Distracting from past memories may involve trying different strategies. Here a...