Entspannt smiley

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As much as possible, refrain from moving around or squirming while meditating. You may want to purchase a travel pillow or a blanket to make you more comfortable, if possible.

Half close your eyes. Block out external stimulation. This is the state you want to achieve, so as much as you can, try not to register the objects, noises or smells around you.

This may be difficult at first, but the more you practice, the decision to ignore your surroundings becomes more natural and, eventually, second nature.

Try to focus on a single object. Choose something small and unmoving like a crack in the wall or a flower in a vase. You can even choose something with no definable characteristics, like a plain white wall or floor.

Another method is to try focusing on your breathing. This practice includes "belly breathing," meaning you draw your breath into your abdomen, not your chest.

Rest your hands on your stomach and try to lift them by filling your belly with a deep breath. Then feel them lower as you exhale. This type of breathing diaphragmatic can stimulate the parasympathetic nervous system, which can relax you.

Let that all float away as you stare as mindlessly as possible at that object. Just gently bring your awareness back to your breathing.

This is part of what is known as mindful or mindfulness meditation. Imagine a quiet and motionless place, such as a deserted beach or mountaintop.

Fill in all of the details: Soon enough, this peaceful image will replace the world around you and leave you feeling relaxed and refreshed.

Try searching for "guided imagery" on YouTube. Concentrate on relaxing your muscles. Another method of relaxation meditation involves making a conscious effort to relax your muscles.

Begin with your toes, focusing solely on their physical state. Try tensing them for five seconds, then releasing.

You want them to feel loose and tension-free. Slowly work your way through each muscle in your body. Move from your toes to your feet, then your ankles, your calves, and so on.

Try to pinpoint areas where you feel tense or tight, then consciously try to let go of that tension. By the time you reach the top of your head, your entire body should feel loose and relaxed.

This is therapeutic technique that can be used to treat anxiety and nervousness. You can do so by acknowledging outside stimuli a little at a time e.

Find a quiet setting. Sit in a zazen posture. On the floor, ground, or on a cushion, sit in a lotus or half-lotus position , with your knees bent and your feet resting on or near the opposite thighs.

Keep your chin tucked in, head tilted down, and your eyes gazing at a point two to three feet in front of you. You can even sit in a chair as long as you keep your spine straight, your hands folded, and your gaze on that point 2 to 3 feet in front of you.

Keep your eyes half-closed. During zazen meditation eyes are kept half-closed so that the meditator is not influenced by outside forces but is not completely shutting them out either.

Breathe deeply and slowly. Focus on fully expanding your lungs as you breathe in and deflating them as much as possible when you exhale.

This should help you relax as other thoughts fall away from your mind. Start with small intervals. Some monks practice zazen for extended periods of time, but for yourself, try starting with five- or minute sessions with a goal of building up to 20 or 30 minutes.

Set a timer or alarm to alert you when time is up. Your mind might wander, you might start thinking of other things, or you might even fall asleep.

All of these are normal. Have patience and keep practicing. Allow yourself to emerge slowly. You can do this by starting to notice outside stimuli the sound of birds singing, for instance.

Bring yourself back into the present moment. Studies on Zazen meditation and the synchronization of breathing and heartbeat have suggested a high correlation between mediation and your cardio-pulmonary health.

Further, these results were observed in patients that have never meditated before. Sit in a zazen meditation posture. On the floor, ground, or on a cushion, sit in a lotus or half-lotus position with your knees bent and your feet resting on or near the opposite thighs.

Tilt your head down and let your eyes rest about two to three feet in front of you. Fold your hands loosely and allow them to rest on your belly.

You can perform this meditation in a chair as well. Just make sure you sit up straight again, keeping the spine relaxed. Athlete resting on bench in park at sunset after running with bottle of water intentional sun glare and vintage color.

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