Meditation is a practical system of developing self-culture, it harmonious the body, the mind and the soul. Meditation helps in turning away of the senses from the objective world and the concentration of the mind within. Self-suggestions during meditation is a useful tool for achieving deep relaxation. This is often more practical as a stress management tool than normal suggestions.
Stress can cause severe health problems and extreme mental disorders. Meditation helps you to relax your body, lets stress hormones subside and distracts your mind from unpleasant thoughts. The relaxation achieved during meditation with self-suggestions can be intense. We often use suggestions as part of self-suggestions to manage stress and to build self-confidence. Meditation will help you to control the emotions that will enable to keep a balanced mind. Contemplate suggestions based on rational thoughts that we make to ourselves to counter stress and unpleasant events are helpful.
Pranayama or control of breath removes the veil of Rajas (passion, self-centeredness, egoism) and Tamas (chaos, anxiety, delusion, negativity, ignorance, inertia) that envelop Sattva (harmony, goodness, universal-ism, calmness). It purifies the nerves. It makes the mind firm and steady and thereby renders it fit for concentration. The dross of the mind is cleansed by Pranayama (controlled breathing exercise) just as the dross of gold is got rid of by melting.
Step 1: Locate a comfortable and quiet place to sit. As in general, the regular sitting works better as person is familiar with it.
Now, relax the body. A good way of doing this is to close the eyes and imagine waves of relaxation running down the body from scalp downwards, washing out stress. Let the waves run in time with the breathing, first washing down over the head, then the neck, then the torso, then arms, and finally legs. Feel the muscles in the body relaxing as the waves of relaxation wash over them.
Step 2: To use suggestion to deepen the state of relaxation. This can be as simple as thinking something like: I am feeling relaxed and comfortable, with every breath I am becoming more relaxed and more comfortable…. Alternatively, any other suggestions can be used depending on ones personal interest, choice or type of stress level.
Once the feeling of completely relaxation is achieved, try to be in this stage as long as on can be. In this stage, it is of no matter if mind has no thought or there are clouds of thoughts appearing and surrounding all over. Thoughts may come and go. The purpose should be of not to indulge mind in those thoughts.
Step 3: In general the person gets out of the relax stage of meditation by itself. One can give a rejuvenating suggestion for ending the relaxation session. Meditation session can last between 10 or 20 minutes; however, it can last for as long as you like.
Self-hypnosis session can last between 10 or 20 minutes; however, it can last for as long as you like.
Meditation is a practical and effective technique for deep relaxation. It can be used with or without affirmations, depending on what you want to achieve. To use the technique, find somewhere comfortable and quiet place to sit down. Think about, and prepare, any affirmations that you might want to use. Start the session by closing your eyes and relaxing your muscles. A good way of doing this is to do Pranayama or controlled breathing exercise. When you feel very relaxed, use any affirmations that you have prepared. Enjoy the state of relax meditation as long as you like.
The regular practice of meditation will help you to control the emotions that will enable to keep a balanced mind and will give you the power to resist temptations and to remove the disturbing thoughts from the mind. Become your own best friend!
Please note: This stress management technique have been presented herewith in good faith and are for guidance only. Readers should take the advice of suitably qualified health professionals if they have any concerns over stress-related illnesses.