Meditation and relaxation techniques are stress solutions. Each can bring a sense of peace and calm in a busy world. Meditation requires concentration outside the senses while relaxation is centered primarily on stress relief. Both techniques can decrease some of the "wear and tear on your mind and body from the challenges and hassles of daily life," according to the Mayo Clinic. There are not set amounts of time for each practice. A few minutes of meditation can calm a stressful situation. Follow these tips to a calmer state of mind.
Focus on Your Mind and Body
Focus is a critical aspect of meditation. Focusing attention, according to the Mayo Clinic, "helps free your mind from the many distractions that cause stress and worry." Focus involves thinking on a particular mantra, object, phrase or the act of breathing. Full focus and attention can be difficult when the mind wanders. Don't worry loss of concentration. Let distractions "come and go naturally without judging them," says the National Institutes of Health. When this happens, quietly return to the center of focus. Breathing is essential when meditating. Relaxed breathing is a technique that works to slow breathing and fill lungs. Breathing should be measured and deep.
Relaxation techniques also concentrate on focusing. Autogenic relaxation involves visual imagery (peaceful or calm place) and awareness of one's body to relax. Progressive muscle relaxation focuses on slowly relaxing each muscle group in the body. Visualization is imagining a peaceful or calm place. Breathing is important to meditation or relaxation. Using the diaphragm while breathing, concentrating on proper form, slowing breaths promotes efficiency, allowing the entire body to relax.
Think Peace
Meditation and relaxation are about peacefulness. The sense of balance is extremely beneficial for reducing stress and calming nerves, says the Mayo Clinic. They are not hobbies but rather exercises that help calm body and mind. When you focus, it should be on something positive and peaceful. A quiet location produces the best results with meditation and relaxation. Turning off electronic devices, phones, televisions and anything else that might distract from concentration is especially critical with beginners. With time, meditation can be done anywhere, "especially in high-stress situations where you benefit the most from meditation," according to the Mayo Clinic. Similarly, relaxation can be practiced anywhere for calming. The goal is peace within while the outside world might be unsettled.
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