Most forms of meditation call for the spine be straight and upright. The reason is that when you are sitting upright, it promotes the circulation of your spiritual energy. This is considered your life force.
Even if a straight back is almost everywhere in the different approaches to meditation guess some spiritual traditions and meditation teachers have a variety of body postures. Here’s a look at some of them.

1. Seats. The right individual session, while the back straight. The spine and head are aligned and straight. The thighs are parallel to the ground. Hands are ideally placed on the knee or arm chair.

2. Legs crossed. This is one of the most popular, and also includes the lotus position.

3. Kneeling. The person is positioned with both knees resting on the ground. Remain the buttocks resting on heels and toes, which are reconciled. The hands are placed on the thigh.

4. Supine. In Yoga this is known as savasna, it is also known as the corpse position. The person lying on the ground keeping the legs relaxed and lightness. This attitude is not as common, because it so closely resembles the sleeping position. A person can fall asleep now. It’s better that way to reduce stress, more than meditation.

And attitudes, there are a number of actions or gestures that may even be a part of the experience of meditation. These gestures are called mudras. There is a theological meaning behind these movements. In the yoga school based, they could alter consciousness.
An example is the position typical Buddhist hand. The right hand rests on his left hand touching the thumb.The orderly integration of repetitive activities such as singing, humming or deep breathing also helps to induce a state of meditation. Some people practice walking meditation. It is customary to keep your eyes open or partially closed during meditation. However, the practice of Soto Zen meditation head with eyes wide open in front of a wall.
To achieve the benefits of meditation, stick to the advice and training for the kind of meditation you have chosen to practice, too. Be aware that the persistence and acceptance are necessary to succeed. These can help you in difficult moments of meditation and improve in your daily life.

Now I want you to focus your attention on your breathing. Concentrate on the rhythm of your breathing. Do not try to force him to leave natural. Feel the air as he was in and out of your body. If you feel comfortable and relaxed, I’d like you to point your attention to the nose. Concentrate on this spot a few minutes to feel the movements of the air passing through the nose. Think of the sensations he makes. How do you feel cool? Is it easy to tickle? Note everything that you feel at home and the air through the nose, the knowledge at that time.

Now I want you to focus your attention on other parts of the body. Move your attention up into the neck. Focus in this area do not move your neck when you breathe? Feel the cold air passes over the neck? Do you think all the feelings you and you feel how the air feels as it moves through the body, nourish all organs and to keep strong and well informed.

Concentrate on the neck for a few minutes, then down to his chest. Be aware of your chest rises and falls with each breath regularly. How does it feel? Is it quiet and comfortable? The chest is moving as you expected? Or your breathing shallow? Feel the air reaching the lungs. Are there any movements or vibrations in your chest, you did not expect? To focus more in this area for a few minutes.

Now I would like to offer your solar plexus or navel region. How does respiration effect this area? Maybe there’s a lot of movement here, or he may not move at all. It’s ok if she does not exercise, you these. Concentrate on this area for a few minutes they spend.

Repeat this process for each body part that you have time. You can focus on all areas of the body all the hands and feet. Try your back or shoulders, do not move your shoulders when you breathe? How about your thighs, you feel any movement there? Move to each area in turn gradually focuses on the area for several minutes. Think of the muscles in that area. Is your breathing to help relax the muscles? If you feel tense los simply the muscle and allow it to relax.

Once you’ve entered all the areas that you cover to bring your attention to the chest. You can again focus on the rise and fall of the chest, as air enters and leaves the lungs. Then slowly begin to release your concentration. Start your body as a unit, see Note how the air moves over the entire length of the body and is not specific to only some. Feel the air that enters the body, then went to every muscle and every organ of your body.Relax and enjoy this feeling for a while. So if you feel comfortable slowly, you come out of meditation and enjoy the rest of the day.

The relaxation of the body is one of the best ways to fulfill your body and mind stress than you being upset, or complaints of pain. If you have any relaxation techniques of practical constraints that may help on a daily basis, they feel better in your life and how much to contribute to your feeling of stress.

If you have any practice relaxation techniques, you learn to replace negative feelings with positive, so that you are happy and peaceful. When you’re stressed, your body and mind are in a constant state of tension and adrenaline is meeting continuously preparing your body for flight or fight reaction to any situation you.

This condition is not always on the alert, you take your body over time. If you learn to relax, it helps to produce, put your body in balance, slowed heart rate, levels of stress hormones in your body and reduces blood pressure decreases.

Es gibt viele Spannungsrelaxation Techniken, die Sie lernen können, von denen keiner sich nur schwer oder zeitaufwendig breast. If you try several techniques you can probably find one you like and will continue on a daily basis in practice. They need the elimination of ten to twenty minutes per day for this practice.

You can start the withdrawal of this amount of time each day when you focus on, instead of yourself tasks and needs of others and claims. You should not practice these techniques if you’re tired, because you are sleeping.

Deep breathing

One technique of stress relaxation, you can begin is that deep breathing exercises. The key to this technique is to learn from your belly, so you breathe the oxygen in the depths of the lungs. Sit comfortably with one hand on the chest and one on his belly. Breathe through your nose.

If you do this correctly, the hand should be brought to the stomachs, but the hand on his chest does not move much. Breathing through the mouth grows much air into the lungs as possible, carbon dioxide, which was established from parts. The hand on your stomach, which will advance the most. Continue in this way, count your breaths to breathe, how to do it.

Muscle

Much of the stress in your body what it accumulates in your muscles and broken limbs. In this technique, you follow a routine where you tense and relax different muscle groups of your body. To begin, make sure you’re sitting in a comfortable and that clothes are not too tight.

Of course, you breathe slowly and deeply several times to ensure that your body is relaxed. Start with the muscles in one foot. Tense your feet and focus on feeling, it was felt that the count of ten. Then, relax the muscles and again to this feeling. Repeat this process with the other foot, and then all parts of the body to head high.

Mindfulness Meditation

Mindfulness meditation is to concentrate on different parts of the body in a way very similar to the technique of muscle relaxation. You can do it if you stand or sit or eat too much. They focus on what your body is right now. Some people say you look if you smoke, if you use this technique to the public, but this is due to the increased focus on your practice.