When we can temporarily close the channel connected with the outside world, put our consciousness in from the outside world and focus on the present, maybe we can really calm our heads for a while. It's like charging a mobile phone at ordinary times, just putting it next to the socket, but the electricity is constantly replenished. The same is true of the state of calming yourself down. Although quiet, it is a process of slowly injecting vitality. 1, meditation
Sit in your seat, close your eyes, straighten your spine, let your whole body relax from the inside out and feel the gravity. Then focus on breathing. It is important to note that don't change your breathing, just observe your breathing. No matter what physical feelings or inner emotions come out, continue to focus on breathing, let go of all thoughts and don't be persistent. Starting from 5 minutes, it may be possible to slowly lengthen the meditation time.
If you find it difficult to calm down, remember to focus on the present, don't think about the past, don't worry about the future, and focus on breathing. If it is really difficult, you can temporarily use your imagination, change the situational space to the seaside, forest or deep mountain, imagine a situation that can completely relax yourself, and then start practicing.
Step 2 breathe
Breathing control can stimulate the nervous system of human body, including pituitary gland. At the same time, it can also purify the internal circulation of the body, enhance immunity, eliminate fatigue, relieve anxiety and improve mental outlook.
This method is especially suitable when the whole person feels lazy or tired. Simple sitting exercises, spine lengthening, whole body relaxation. Begin to inhale slowly through the nasal cavity, push the abdomen inward when exhaling, and exhale quickly, which is almost 1-2 times a second. Pay attention to your exhalation during practice, because inhalation will happen naturally and exhalation needs to be accelerated.
2 1- 108 times in a row. This pranayama can accelerate blood circulation and purify blood vessels. The body will soon heat up and activate energy. But it should be noted that this exercise is only suitable for doing before eating. In addition, it is not suitable for patients with hypertension, pregnant women and women with menstruation.
Buzzing breathing method
This breathing method helps to calm the body and mind, adjust the heart and brain waves, and restore a harmonious cycle. Simple sitting exercises, spine extension, whole body relaxation, close your eyes, start inhaling, exhaling slowly, and make a buzzing sound at the same time. Feel a slight vibration all over your body when you exhale. After exhaling, inhale and come back. Repeat 6 times, and try to keep breathing steady and even when exhaling. Tone 3. Stretch.
Shoulder opening exercise can help us effectively reduce the pressure on shoulders, open the chest, increase vitality and reduce fatigue (YIqiG. Cn)。
One-arm shoulder opening
The right hand holds the wall parallel to the forehead, the right shoulder clings to the wall, the left hand is placed on the left hip, and the feet are the same width as the pelvis. When inhaling, I feel the whole person stretching upward from the top of my head. When exhaling, I feel my left turn to the end and my right shoulder fully open. Hold 1 min, and then switch to the other side for stretching. Don't go up and down, be steady as a complete wave, and open your arms gently and regularly.
Open your hands shoulder-width, put your palms on the wall above your pelvis, and separate your feet shoulder-width. Keep your feet off the wall about the length of your legs. When inhaling, be aware of your whole body. When exhaling, push your chest down, and then keep this state 10-25 breaths.