Every one of us experiences stress every day, but noton time. Ideally, after each tension, relaxation should follow, but, unfortunately, our life is far from perfect. That is why every possible relaxation course and training is so popular: people who are tired during a week learn to find harmony with themselves and their bodies and understand the basics of what they have forgotten in this crazy world - relaxation. We all get tired. The same route from home to work and back, rest in front of the TV with eating chips - all this does not help relaxation and harmonization of processes in the body. The state of constant stress leads to the fact that we have increased the number of body diseases, neuroses, depressions and even schizophrenia. At the same time, rest and relaxation can significantly prolong life and improve its quality. What methods and techniques exist?
Physical methods of relaxation
Relaxation of the body is the most famous and ancientway to calm down. And this is not accidental, because many centuries ago the truth about the connection between the soul and the body was known. We get used to the existence in the "tight and tangled bundle of nerves" mode - this is how the clamps are formed. What do you need to do to get rid of them? Yoga is a great way to drive tension out of your body. Have you seen Indian sages? At least in the picture? They give the impression of very relaxed people, and all this thanks to yoga and meditation. About the latter, we'll talk a little further, but for now read how, with the help of simple yoga exercises - they are still called asanas - to achieve harmony. After their implementation, you will feel lightness and healing effect on the entire body. The most effective posture is a dead pose, or shavasana. In order to enter it, lie on your back, stretching your arms along the trunk and connecting your legs together. Relax the entire body so that the socks and heels part, and the hands fall with the ribs of the palms down. This is the starting position. Start with the fact that you feel your right hand: how it lies on the hard floor and presses on it. Usually this sensation is called tingling or pulsation. Then do the same with the left hand. Then spread the weight on all hands - feel them at the same time. Then relax your left and right legs. It is more difficult to relax the feet: it is better to do this not separately (on the fingers - as in the case of a brush), but entirely. First, fill one leg with heat and weight, so the other, then - them together, and then feel both hands and feet. Then relax the buttocks, stomach, back and chest. You can use the images of the solid floor below them and the hot body pressing on it from above. As soon as a new relaxed part of the body is added, check it completely. Then feel the neck, chewing muscles and tongue. The latter, by the way, can even fall powerless. Do not forget to relax your face, because it is the focus of all energy. You probably need an image of muscle fullness with a hot liquid. The forehead is better to feel cool. This is the basic technique of relaxing hatha yoga. We recommend that you perform shavasana in a quiet place, characterized by silence and lack of bright light sources. In general, this position takes about ten minutes, it is best to practice it every day and not once. It is important to keep yourself in the mind during the exercise, although sleep is not forbidden. Exit shavasana should be stretching and slowly moving the limbs. Yoga is effective if you want to relax the body through regular practices. However, there are situations that otherwise can not be called stressful. Relaxation in these moments can be achieved only by splashing out of the body accumulated aggression and negative energy. This is facilitated by intense physical activity, for example, running or even kickboxing. It will be great if you do something similar under the guidance of an experienced coach. Or you can just go to the dance - then relaxation, along with a dose of positive emotions, you are provided!
Psychological techniques of relaxation
Man does not live by a single movement. In addition to the body, there is also a psyche, which also needs to be able to relax. And that's where many problems begin, because it's one thing to do physical exercises, and quite another is to save the soul from stress. How can you help yourself? Meditation is the first thing a person thinks about, wanting to relax the mind and body. There are two main directions: receptive with an emphasis on perception and concentrating with an emphasis on concentration. You can use the one that is closest to you. By the way, it is very common myth that meditation should be given a very long time. It's not like this: a modern working person, always busy with various things, needs ten to fifteen minutes to feel the relaxation of the body and learn to live "here and now" and not "there and then." There are a variety of forms of meditation. For example, there is such a traditional technique for Buddhism, which is called "Meditation of Remembrance". Initially, a person is invited to focus on some subtle sensation, for example, the flow of air passing through the nostrils on inhaling and exhaling. Gradually, objects for meditation change - in general, they can be any, for example, the flame of a candle, the sound of breathing or heartbeats. The peak of skill is the ability to focus on the absence of thoughts: the sense of one's self disappears almost completely, resulting in a state of complete rest. You can also concentrate on the mantra - a sound or word that is mentally or aloud repeated by the meditator. Whatever option you choose, it can be useful and effective for you - the main thing is that your meditation sessions are regular. However, it is far from necessary to allocate for a meditation some separate time and place. You can practice relaxation in everyday life: for this you need to be attentive to what you are doing and what is happening to you. The key point here is awareness, that is, concentration and full openness to the perception of what you are contacting here and now. For example, now you are looking at the laptop screen, you see black letters on a white background, a light bulb is shining above you, somewhere from the street you can hear the hum of machines, and in your stomach you hear a quiet grumbling. This does not at all mean a ban on thinking about the future or the past, but they must be connected with the present. If you are thinking about the exam, concentrate on what feelings this thought causes you: fear, anxiety, interest or something else. It is the impossibility to live "here and now" that causes a feeling of constant anxiety and tension: at work you think about home affairs, at home - about workers, and you do not have time for relaxation. Thus, the true life is replaced by something similar to survival and existence. A more psychological variant of meditation is visualization - focusing on some image, as a rule, pleasant. Take a comfortable position: sit down or lie down so that it would be convenient for you to hold in this position for at least five minutes. Turn on beautiful relaxing music and start visualizing. Imagine a golden ball, which is filled with warm and beautiful light. Every time it appears, your tension and anxiety disappear. Harmony and warmth spread throughout the body. This ball rises from the bottom up, beginning with the legs and ending with the torso. Then he descends to the fingers along the entire arm, then rises to the neck and enters the head. If you feel an aggravation of anxiety or tension, just send the golden ball there and they will pass. Your body will be completely relaxed. Stay for a while in this state. When you need to get out of it, just inhale three times and absorb the energy and fresh life that are inside your body with the ball. Regular repetition of this exercise is able to work wonders, because in contact with something pleasant, we gain positive energy and resources, so necessary for a full relaxation.
A few more useful tips for relaxation
Relaxation and relaxation are not reduced to simplephysical and psychological exercises. In order to reduce the degree of tension in your life, you need to make a change in its image. Usually, discontent and fatigue arise when a person's natural needs are not met for a long time: the resources of the body are not restored, and the load is increasing. What to do about it? How to restore the natural balance and inner harmony?
These simple but effective ways wecan offer your attention. It is not necessary to try to implement each of them, but to listen to them and change anything is the first step. Over time, you will have more and more strength, and fatigue will cease to be your constant companion. Well, the most important condition for relaxation is love and concern for oneself. We advise you to read: