Do you feel exhausted, weary, anxious, or thwarted? Meditation is an ancient mind-body practice that helps you control emotions, enhance concentration, decrease stress, and promote relaxation and well-being. Studies exhibit that meditation leads to stress-relief and a number of psychological and physical health benefits including balanced levels of blood pressure, reduced anxiety, insomnia, and depression. Stress can also be dealt with emotional support animals (ESA), which in an essence is a unique yet efficient way. For this purpose the requirement is, however, is to get helpful ESA doctor’s review for maximum benefits.
Furthermore, meditation is the reason to reduce the number of times you get the flu or a cold, as well as the symptoms. It may come to your mind that meditation is a hard or time-consuming process, but the case is the opposite. You just need a few minutes to practice these simple exercises. Feel refreshed then.
Chicago health and wellness coach, Psychologist Robbie Maller Hartman, Ph.D., says “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress.”It can help ease anxiety if you practice for a few minutes per day.
It’s really easy. Sit straight with feet on the floor. Close your eyes and focus your concentration on reciting – either loud or silently – a positive hymn such as, “I feel at peace” or “I love myself.” Put one hand on your belly to synchronize the hymn with your breaths. Leave any bewildering thoughts to float by, like clouds. You can think of the pleasant things which you feel gives you stress-free and happy feelings like taking a flight to Perth, flying to your favorite destination in the world, and walking on landscapes with cool wind blowing.
2. Breathe Deeply
Have a 5-minute pause and concentrate on your breathing. Sit straight, close your eyes, and put your hand on your belly. Inhale slowly through your nose, feeling the breath in your abdomen. Work its way to the top of your head. Overturn the process and start from exhaling through your mouth.
3. Be Present
Tutin says, “Take 5 minutes and focus on only single behavior with awareness.” Observe how the airstrikes on your face while walking and what kind of feeling you experience when your feet hit the ground. Feel the texture and taste of each bite of your food.
Focus on your senses and spend time at this moment, you will feel relaxed.
4. Laugh Out Loud
To lighten the load mentally, a good belly laugh serves greatly. It also lessens cortisol – your body’s stress hormone – and also boosts the brain’s chemicals called endorphins. Endorphins help lighten your mood. This can also be done by tuning into your favorite sitcom or video, reading the comics, or chatting with your special one who makes you smile. You can spend time with your pet dog, keep yourself busy with it, feed it a healthy dog food, play games and even travel along with it.
5. Reach Out
For handling stress, the best tool is a social network. Communicate, preferably face to face communication, or through the phone call. Tell him/her what is new in your life. It is the best way to get a fresh perspective and it will also make your bond strong.
6. Tune In to Your Body
Rationally examine your body to get an idea of how anxiety affects your body every day. Lie down on your back or sit straight with feet on the floor. Begin with your toes and continue working up on your scalp and observe how your body feels while doing this.
Wrap a warm blanket or cloak around your neck and shoulders for 10 minutes. Relax your face, close your eyes, and ease your neck, upper chest and back muscles. Now remove the wrap, and with the help of tennis ball, massage away tension and stress.
8. Crank Up the Tunes
Many studies show that listening to soothing music can lower blood pressure, heart rate, and anxiety. Benninger says, “Create a playlist of songs or nature sounds (the ocean, a bubbling brook, birds chirping), and allow your mind to focus on the different melodies, instruments, or singers in the piece.” You can start rocking out to more upbeat tunes or start singing at the top of your lungs.
9. Get Moving
For keep moving, you don’t have to run. Depression and anxiety can be eased by all types of exercises, including yoga and walking. They help the brain release relaxing chemicals and also give your body opportunities to practice coping with stress.
10. Be Grateful
Keep some gratitude journals (one by your bed, one in your purse, and one at work). They will aid in remembering all the things that served you best in your life.