Meditations for relaxation

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This relationship was discovered by the American scientist and physician Edmund Jacobson in his research in 1922. He studied the manifestation of emotions in his patients. One of the ways to assess the emotional state was to measure the tone of muscle tension. As a result, he received confirmation of the connection between emotional and physical tension.

Jacobson proved that muscle relaxation helps relieve taiwan telegram number database the state of nervous system excitation. Based on this fact, Jacobson developed a simple and effective method of Progressive Muscle Relaxation.

I will not describe how to perform the exercise. It is easy to find on the Internet. But I will add that thanks to the technique, the scientist helped his patients get rid of neuromuscular tension, as well as cope with various diseases: insomnia, stuttering, depression. I recommend everyone to try it.



Meditation combines all of the above at once: breathing techniques, muscle relaxation, and mindfulness practices. It is important to understand that this is a more complex method, and it does not always help you relax right away. I would even note that this method can be frustrating at first, because sitting down and “clearing your mind” turns out to be a difficult task. It can be annoying, but like other skills, it is a matter of technique and practice.

For beginners, I would recommend not classical meditations, but visualization techniques. Because it is much easier to fill the mind with pleasant, relaxing images than to simply “let go of the stream of consciousness.” This is especially difficult for people with anxiety disorders.

The Safe Place technique is one of the visualization techniques that helps to get into a resourceful state. This technique is suitable for children from nine years old, teenagers and adults. It takes 10-15 minutes to complete.

The technique is easy to find on the Internet, so I won’t repeat myself. But I will say that it helps to collect your thoughts, “pull” yourself out of the acute experience of stress. Use it to reduce the impact of stress factors during a crisis. It helps to relax very well, including before bed, and turn off the obsessive flow of anxious thoughts.