Views:50 Author:Site Editor Publish Time: 2021-04-28 Origin:Site
Meditation techniques for sleep and stress reduction
Can meditation help you sleep better? Today, most people live a sedentary lifestyle. In a high-pressure environment, we spend most of our time on our desks in the office. When you come home from the office, you are already under a lot of pressure from the workplace and you are in a bad mood. This will also affect the environment at home and make you feel worse.
As a result, when you try to fall asleep, you will find yourself tossing and turning in the bed. You wake up tired and lethargic, in a very bad mood, full of stress and tension for the day ahead. Your day has already had a bad start. When you arrive at the office, the situation gets worse.
Is there a way to get rid of this vicious circle?
Yes, meditation. Meditation has many benefits-it can improve mood, reduce anxiety, help you sleep better, and minimize the risk of heart attack and stroke. It can help you focus on your work better, keep you alert and sharp, and even improve your IQ.
There are different types of meditation techniques that can be used to sleep and reduce stress. Studies have shown that meditation for 10 to 15 minutes a day can greatly reduce stress and improve sleep quality.
Here are some simple meditation techniques that can be integrated into daily life.
Before you start using each of the meditation techniques described here, sit on a chair in a comfortable position or sit on the floor in a cross-legged position. Make sure your spine is straight and your body is in a relaxed position. Close your eyes.
Below are two simple meditation techniques that you will find easy to follow.
1. Mouth breathing apparatus
Inhale slowly through your nose and breathe deeply. Feel the stomach rising when you breathe in, and feel the air filling the abdomen, upper chest and middle chest.
Exhale as softly as possible through your mouth, feeling your upper chest fall. Contract the middle chest and feel the chest cavity move down towards the abdomen.
Repeat this operation for up to 10 minutes.
2. Looking back on the day’s experience
Inhale and exhale slowly, focusing on the breathing itself as you breathe. Repeat this operation about 5 times.
As you breathe, remember your experience of the day in the reverse order-from night to morning. Look at what happened in a detached and objective way, don’t be emotional.
After completing this operation, stay seated and continue to close your eyes and breathe slowly for 5 times. Then you can open your eyes.
These two technologies are not difficult, and they only take up a few minutes of your time each day. You don't need any special training to follow them. You can start practicing them immediately to relieve stress and improve sleep immediately.
Put on slippers, slippers can let you instantly relieve pressure after a hard day at work or school. It relaxes the feet and has a calming effect on the mind.