Relaxation technique 1: Breathing meditation for stress relief

With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

Practicing deep breathing meditation

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.

• Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale. 

Link: http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

Relaxation Techniques for Stress Relief (Finding the Relaxation Exercises That Work for You)

For many of us, relaxation means zoning out in front of the TV at the end of a stressful day. But this does little to reduce the damaging effects of stress. To effectively combat stress, we need to activate the body's natural relaxation response. You can do this by practicing relaxation techniques such as deep breathing, meditation, rhythmic exercise, and yoga. Fitting these activities into your life can help reduce everyday stress and boost your energy and mood.

The relaxation response: Bringing your nervous system back into balance

Stress is necessary for life. You need stress for creativity, learning, and your very survival. Stress is only harmful when it becomes overwhelming and interrupts the healthy state of equilibrium that your nervous system needs to remain in balance. Unfortunately, overwhelming stress has become an increasingly common characteristic of contemporary life. When stressors throw your nervous system out of balance, relaxation techniques can bring it back into a balanced state by producing the relaxation response, a state of deep calmness that is the polar opposite of the stress response. 

When stress overwhelms your nervous system your body is flooded with chemicals that prepare you for "fight or flight." While the stress response can be lifesaving in emergency situations where you need to act quickly, it wears your body down when constantly activated by the stresses of everyday life. The relaxation response puts the brakes on this heightened state of readiness and brings your body and mind back into a state of equilibrium.

Producing the relaxation response

A variety of different relaxation techniques can help you bring your nervous system back into balance by producing the relaxation response. The relaxation response is not lying on the couch or sleeping but a mentally active process that leaves the body relaxed, calm, and focused. 

Learning the basics of these relaxation techniques isn’t difficult, but it does take practice. Most stress experts recommend setting aside at least 10 to 20 minutes a day for your relaxation practice. If you’d like to get even more stress relief, aim for 30 minutes to an hour. If that sounds like a daunting commitment, remember that many of these techniques can be incorporated into your existing daily schedule—practiced at your desk over lunch or on the bus during your morning commute.

Finding the relaxation technique that’s best for you

There is no single relaxation technique that is best for everyone. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results.

How you react to stress may influence the relaxation technique that works best for you:

How do you react to stress?
Do you tend to become angry, agitated, or keyed up?
You may respond best to relaxation techniques that quiet you down, such as meditation, deep breathing, or guided imagery
Do you tend to become depressed, withdrawn, or spaced out?
You may respond best to relaxation techniques that are stimulating and that energize your nervous system, such as rhythmic exercise
Do you tend to freeze-speeding up internally, while slowing down externally?
Your challenge is to identify relaxation techniques that provide both safety and stimulation to help you “reboot” your system. Techniques such as mindfulness walking or power yoga might work well for you

Do you need alone time or social stimulation?

If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will give you the space to quiet your mind and recharge your batteries. If you crave social interaction, a class setting will give you the stimulation and support you’re looking for. Practicing with others may also help you stay motivated. 

Link: http://www.helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm

Meet Your Brain Waves — Introducing Alpha, Beta, Theta, Delta, And Gamma

It’s important to understand how your brain contributes to the state of your mind. While most of us focus on looking at our emotions in an attempt to become happier, more spiritual beings, our brains waves and our subconscious mind also play a key part in our quest for fulfillment. 

In this article, we’ll be looking at our five brain wave frequencies and how they affect our state of mind, and will be following up on Thursday with a more in-depth look at the impact they have on us physically and mentally, in addition to some exercises we can do to “switch on” certain frequencies.

Are We The Controllers Of Our Reality?

We easily forget that we are the controllers of our reality – and that “our reality” is not made up of outside influences, but that it actually consists of our thoughts, beliefs and mindset.

Therefore, by learning about the deeper states of consciousness, you can open your subconscious mind and create your reality at will, and with precision. To do this, the first step is understanding your different brain frequencies. Did you know that we all have five (Beta, Alpha, Theta, Delta and Gamma), and each frequency is measured in cycles per second (Hz) and has its own set of characteristics representing a specific level of brain activity and a unique state of consciousness? Smart, eh?

1) Beta (14-40Hz) – The Waking Consciousness And Reasoning Wave

 

Beta brain waves are associated with normal waking consciousness and a heightened state of alertness, logic and critical reasoning.

While Beta brain waves are important for effective functioning throughout the day, they also can translate into stress, anxiety and restlessness.

The voice of Beta can be described as being that nagging little inner critic that gets louder the higher you go into range. Therefore, with a majority of adults operate at Beta; it’s little surprise that stress is today’s most common health problem.

2) Alpha (7.5-14Hz) – The Deep Relaxation Wave

Alpha brain waves are present in deep relaxation and usually when the eyes are closed, when you’re slipping into a lovely daydream or during light meditation. It is an optimal time to program the mind for success and it also heightens your imagination, visualization, memory, learning and concentration.

It is the gateway to your subconscious mind and lies at the base of your conscious awareness. The voice of Alpha is your intuition, which becomes clearer and more profound the closer you get to 7.5Hz.

The renowned Silva Method, by Jose Silva is premised on the power of Alpha. However the Silva Method allows you to achieve this deep relaxation through meditation during waking consciousness.

3) Theta (4-7.5Hz) – The Light Meditation And Sleeping Wave

Theta brain waves are present during deep meditation and light sleep, including the all-important REM dream state. It is the realm of your subconsciousness and only experienced momentarily as you drift off to sleep from Alpha and wake from deep sleep (from Delta).

It is said that a sense of deep spiritual connection and unity with the universe can be experienced at Theta. Your mind’s most deep-seated programs are at Theta and it is where you experience vivid visualizations, great inspiration, profound creativity and exceptional insight. Unlike your other brain waves, the elusive voice of Theta is a silent voice.

It is at the Alpha-Theta border, from 7Hz to 8Hz, where the optimal range for visualization, mind programming and using the creative power of your mind begins. It’s the mental state which you consciously create your reality. At this frequency, you are conscious of your surroundings however your body is in deep relaxation.

>Find out more about the Alpha State of Mind on the Silva Method blog

4) Delta (0.5-4Hz) – The Deep Sleep Wave

 

The Delta frequency is the slowest of the frequencies and is experienced in deep, dreamless sleep and in very deep, transcendental meditation where awareness is fully detached.

Delta is the realm of your unconscious mind, and the gateway to the universal mind and the collective unconscious, where information received is otherwise unavailable at the conscious level.

Among many things, deep sleep is important for the healing process – as it’s linked with deep healing and regeneration. Hence, not having enough deep sleep is detrimental to your health in more ways than one.

5) Gamma (above 40Hz) – The Insight Wave

This range is the most recently discovered and is the fastest frequency at above 40Hz. While little is known about this state of mind, initial research shows Gamma waves are associated with bursts of insight and high-level information processing.

Link: http://www.finerminds.com/mind-power/brain-waves/

Terapia de Respiración Abdominal profunda

Según investigaciones realizadas en la Facultad de Medicina de la Uiversidad de Toho, Japón, que fueron publicadas en 2011 en el International Journal of Psychophysiology; concentrarse en la respiración durante unos minutos mejora el estado de ánimo y calma los nervios.
Otros estudios recientes mostraron que haciendo esta práctica de respiración consciente en forma periódica, puede hasta mejorar la salud mental.

El experimento consistió en enseñarles a individuos sanos, la práctica de la respiración abdominal profunda manteniendo la atención en ella durante veinte minutos.
La respiración profunda consiste en inspirar normalmente haciendo entrar el aire hasta el abdomen y exhalando expulsando el aire de abajo hacia arriba, tal como ocurre cuando llenamos una botella y luego la vaciamos.
Después de realizado este ejercicio, se pudo mostrar que los probandos experimentaron menos sentimientos negativos, registraron mayor cantidad de serotonina en sangre (neurotransmisor que influye en el estado de ánimo) y un aumento de hemoglobina oxigenada en la corteza prefrontal, región del cerebro que se relaciona con el pensamiento cognitivo y la atención.
Otro estudio publicado en la revista Cognitive Therapy and Research, intentó observar los efectos de la respiración abdominal profunda en los síntomas depresivos.
Investigaciones realizadas en la Universidad de Ruhr en Bochum, Alemania, hicieron una prueba con voluntarios sanos con la consigna de concentrarse en su respiración profunda intentando no comprometerse con ningún pensamiento y permanecer atentos solamente a ella.
Este ejercicio de respiración lo mantuvieron durante 18 minutos, al cabo de los cuales los participantes mostraron un mejor estado de ánimo.
El autor de este estudio, Jan M. Burg, llegó a la conclusión que practicar esta técnica puede ayudar a prevenir la depresión, principalmente porque esta forma de respiración plena hace que la gente logre desconectarse de sus obsesiones disfuncionales, que representa el principal factor de riesgo para la depresión.
Lo fácil que resulta practicar este ejercicio hace que cualquiera lo pueda realizar en cualquier momento del día sin alterar sus funciones habituales.

Hay que sentarse cómodamente y respirar con naturalidad observando con todo detalle la entrada y salida del aire por la cavidad nasal, el pecho y finalmente el abdomen.
Concentrar la atención en la respiración impide que la mente divague, por lo tanto, cada vez que la atención se desvía de la respiración hay que tratar de volverla a ella sin ser demasiado exigente consigo mismo.
Al principio resulta algo difícil mantener la atención, pero luego de alguna práctica se puede lograr estar bastante tiempo concentrado en la propia respiración; lo ideal sería llegar a alcanzar los veinte minutos.
Este hábito puede ayudar a recuperar el estado de calma ante una situación de estrés, estar tranquilo antes de hablar en público o serenarse en una situación importante, o sea mantenerse más lúcido y atento en toda circunstancia y mejorar el rendimiento y la calidad de vida.
Malena
Fuente: “Mente y Cerebro”; No.56/2012; “Terapia de Inspiración” 

Link: http://psicologia-malenalede.blogspot.com/2013/10/terapia-de-respiracion-abdominal.html

Los Apurados

 

Los apurados son los que viven a mil kilómetros por hora tratando de ganarle la carrera al reloj y lograr tachar todo lo que tienen anotado en la agenda.  Incluso, aunque no tengan tareas urgentes que hacer, se inventan ocupaciones porque lo que les sucede realmente es que no pueden disfrutar del relax, de los espacios vacíos de actividades ni de las relaciones personales.

Estas personas siempre están cansadas presionadas e intranquilas; suelen sufrir de dolores articulares crónicos, de problemas digestivos, alta presión arterial y alto nivel de colesterol, están siempre pensando en el futuro, no prestan atención a lo que está ocurriendo en el presente y su premura los pone agresivos y hostiles.

La filosofía de occidente exige ser eficaz, productivo y rápido en el trabajo y apurarse también en el hogar para no perder el control, haciendo que el momento presente no se disfrute porque siempre se está pensando en otra cosa.

De este modo, la vida de los apurados pasa a su lado casi sin darse cuenta y sin poder relajarse ni saborear los buenos momentos.

Vivimos en una sociedad que prioriza el hacer más que el ser y en donde la gente se enorgullece de hacer dos o tres cosas al mismo tiempo.

Se desarrolla así la personalidad tipo “A”, que se caracteriza por la hiperactividad y el comportamiento acelerado para todo, para comer, para trabajar, para caminar, para pensar, para hacer el amor y hasta para dormir porque tienden a levantarse temprano y acostarse muy tarde.

Para la persona hiperactiva,  toda actividad no productiva no tiene valor, porque es ambiciosa y necesita conseguir resultados.  Todo lo que tiene que hacer es urgente porque no puede esperar, es impaciente, perfeccionista y tiende a controlar a los demás.  Sus movimientos y su andar son rápidos y hasta su metabolismo es acelerado.

Su eficacia hace que asuma más responsabilidades de las que le competen, sobrecargándose de trabajo y de obligaciones que la mantienen ocupada todo el tiempo.

Las personas veloces e hiperactivas hablan rápido pero prestan poca atención a lo que dicen los demás, suelen interrumpir las conversaciones para dar su opinión y si no pueden intervenir pierden el interés y piensan en otra cosa.  Evitan el descanso, alargan la jornada laboral varias horas, se llevan trabajo a casa y por lo general no tienen tiempo para tomarse vacaciones.

Están cansados pero no se dan cuenta porque no prestan atención a las señales de agotamiento o cansancio.

Las personas aceleradas son competitivas y para ellas, toda actividad representa un desafío.  Se anticipan a los acontecimientos y tratan de prevenir todos los posibles contratiempos. Se alteran fácilmente, principalmente con las personas que  no se apuran, son intolerantes, impacientes y muy exigentes.

Tienen sus agendas repletas pero no pueden delegar ninguna tarea porque no confían en nadie.  Cuando manejan, se irritan con los problemas del tránsito y tocan bocina aunque sea obvio que nadie pueda avanzar.  Nunca pueden dejar de pensar en su trabajo, se sienten culpables cuando descansan, tienden a planificar más tareas de las que pueden realizar y se sienten frustrados si no las cumplen.

Estas personas hiperactivas tienen hasta tres veces más probabilidades de sufrir un ataque cardiaco, de padecer enfermedades psicosomáticas, ataques de ansiedad y fobias.
Se puede revertir este modo de ser dejando de actuar en forma automática y tomando conciencia de la forma en que se comportan, apagando el celular en las horas de descanso, aprendiendo a disfrutar del tiempo libre, haciendo meditación y dejando de competir con los otros, porque la verdadera competencia es con uno mismo, 

Malena

 

Fuente; http://psicologia-malenalede.blogspot.com/2014/01/vivir-apurados.html?showComment=1389753226605#c9111778085225492204