Training your mind to relax is not difficult and can help you feel rested and prepared at any time. To relax your mind, consider meditation, practicing healthier habits like exercise, engaging in relaxing activities such as listening to music, and avoiding or reducing common stress triggers like social media. When you find methods that work for you, cultivate them and practice them often. Over time, you can relax more quickly and easily.
Method 1 Meditation
This is a process by which tense and then relax all the muscles in your body. Relax the tense muscles after you have altered mental state, and help your mind to be as calm as its body.
- Start by tightening the muscles of your face one by one. These can include frowning brows, frowning, rubbing the forehead and jaw configuration. Then, allow each muscle to relax.
- When you are finished with your face, move your body until you have done this with all your muscles.
- Keep the muscles tense for 5-10 seconds each before releasing them to get the most relaxation process.
This is similar to guided imagery in meditation, in which a peaceful scene is imagined. Imagine the scene in your head for as long as you want, but focus all your thoughts and energy on visualizing this place in your mind.
This is the process of clearing your mind by focusing on a specific thought, place, word (s), color or object. To meditate, sit (kneel or lie down) in a comfortable position and think (or pray) about a specific thing. It may take more than ten minutes in order to completely clear your mind, but that is normal.
- You can sit or lie down during meditation, but always keep your eyes closed to help you focus mentally / spiritually.
- It is normal for restless thoughts to interfere with your meditation. Try to ignore them in the best possible way, by deliberately focusing on (estimating / praising) a specific thing.
- Use guided imagery to help clear your mind. Imagine a place, real or fictional, where you feel at peace and free from stress. Concentrate on being in this place, including the details of what it looks like and how you feel about it.
- Meditate for as long as you want, but rest for at least ten minutes once you have cleared your mind proves it is beneficial to the overall stress level and focus.
- Playing by soothing the music, sounds or positive phrase of the song (for example: “I just feel like something good is about to happen. I just feel like something good is on its way”) can help you focus better for your meditation . Always do whatever it takes to make you feel more comfortable.
- Meditation has been shown to have health benefits in addition to causing mental relaxation, including lowering blood pressure, high cholesterol and high blood sugar.
Although the idea may seem obvious, deep breathing exercises seem to do wonders in relaxing your mind. Practice these diaries and in times of stress to help calm your anxiety.
- Close your mouth and breathe deeply through your nose. Try to inhale this time for four seconds. Hold your breath for eight seconds, then exhale your breath for a count of eight seconds. Repeat this total four times.
- If you have trouble stopping your breathing to this point, start at a faster rate and slowly work your way up a longer time.
- Feel free to adjust the time each inhalation and exhalation lasts, but make sure your exhalation lasts twice as long as your inhalation. Pause between each breath.