Top 3 meditations for healing the nervous system
I will note that I Express my personal, subjective opinion. It is quite possible that mantra meditation, dynamic (dance) practice, zazen (contemplation of emptiness) or Vipassana (meditation in silence) will be more suitable for you to get rid of stress. There is such a thing! I share with you the practices that I have tried on myself. They were not only simple, but also quite effective in dealing with stress, anxiety, and emotional burnout. I also advise you to read how to start meditating. This article is perfect for beginners in this field.
In yoga, there is a whole direction dedicated to breathing exercises. Pranayama is just as important as performing asanas, and many varieties of this practice produce such a strong effect that they can not be done without training and accompanying an instructor. I will tell you about simple and accessible exercises.
Square of breath
This practice is performed for 2 minutes (you can increase the duration over time). To fix the time, I advise you to use a stopwatch (set a nice signal to gently get out of the state of relaxation). Turn off the Internet and any alerts so that you are not distracted by extraneous sounds.
Meditation treatment of the nervous system is performed in a sitting or standing position with a straight back, this is a prerequisite.
If you find it difficult to concentrate on breathing and read at the same time, you can try to pay attention to the temperature of the air that you inhale and exhale.
It is important that during practice the back is smooth, but the body is relaxed. Do not raise your shoulders to your ears, or inflate your stomach as you inhale.
When you have mastered this simple exercise, you can make it a little more complicated: breathe alternately with the left and right nostrils, very calm, thoughtful and focused. You can do five cycles of breathing through the left nostril, then five cycles through the right.
Try to master the "yoga breath". This is a deep and measured breath, first with the abdomen, then with the chest and collarbones. On the exhalation, the air leaves the body in the opposite order: first, the clavicles are lowered, then the chest and finally the abdomen.
Nervous system meditation: visualization
If I do breathing exercises in the morning, then the nervous system meditation works perfectly during the day, when you need to restart.
I want to note that you can visualize everything that brings you a sense of joy, peace, and peace. Experienced practitioners offer basic ideas for visualization, but this activity is creative, there are no restrictions. Let your imagination run wild and relax!
Start by assuming a comfortable body position. You can sit on the floor in a Lotus, half-Lotus, or just with your legs outstretched. If it is difficult to sit with a straight back, move to a vertical surface, put a pillow. By the way, under the buttocks and knees (thighs), I also strongly advise you to put pillows, a pouf, or a special brick for yoga.
Close your eyes and focus on your breathing.
When your breath calms down, start imagining a beautiful place – a sea shore, a forest, a cave, a garden, mountains. Try to examine it with your inner eye in great detail.
When you feel that you are already "there" and not in the room where you are meditating, visualize the disturbing thoughts and worries in the form of a specific object. It can be a rock, a ball, or a crumpled piece of paper.
And then it all depends on the story your meditation, if you are on the waterfront – cast it in the water, if the fire burn, if in the woods, dig a hole or cover with a heap of dry leaves, in a word, lose.
Feel calm, liberated, and at ease. Imagine how the energy of light and joy fills every cell of your body. Fix this state and gradually come out of meditation.