Meditation to calm the nervous system: types and examples
In today’s world, stress has a very strong detrimental effect on human life and takes a lot of energy. There are many ways to combat this negative phenomenon — these are different types of physical activity (gym, yoga, swimming) and sedatives, light music and much more.
Meditation to calm the nervous system is another effective way, which we will discuss in detail later.
The effect of meditation on the nervous system
The nervous system is the center that controls the entire human body. Its importance is difficult to overestimate, because it is the nervous system that is responsible for the correct course of two main reactions: conscious muscle movements, as well as uncontrolled contractions, represented by the processes of breathing, sweating, digestion, heartbeat and other.
The sympathetic nervous system is responsible for the emergence and processing of all emotional reactions of a person. It is from here that anxiety, fatigue and various depressive states originate.
Nerve calm meditation affects the sympathetic nervous system and helps to eliminate even very significant manifestations of stress.
Experts from different countries do not get tired of talking about this, their arguments are impressive: it turns out that meditation by itself, without additional tools, minimizes the negative consequences provoked by our emotional reactions to what is happening.
When the parasympathetic nervous system is activated during meditative practice, such changes occur on the physical level:
- reduced heart rate;
- normal breathing process;
- minimization of sweat;
- bounce back blood pressure.
In addition, as a result of performing meditation, there is a decrease in the activity of those parts of the brain that control the impulse of a person to “attack or run away”. Since ancient times, thanks to these primitive reactions, man has been able to survive as a species, despite evolution, but in modern, active time, they tend to affect us negatively, provoking chronic stress, fatigue and tension.
A person has to constantly think about which side he should expect “danger” and “attack”, as well as think over a plan of his actions in such situations. Of course, this does not contribute to a calm and harmonious life.
If you systematically perform meditation, the brain will weaken the oldest neural connections, which will reduce the load on the nervous system. As a result, a person will begin to assess what is happening more rationally, and will also be able to remain calm, without being involved in every situation.
Almost all meditative practices are based on deep measured breathing. It promotes better absorption of oxygen by blood cells, and also improves brain saturation with oxygen and activates cranial blood circulation.
The head becomes “clear” and the person is much easier given the preservation of psychological balance.
Useful recommendation! If you want to learn more about the benefits of meditation and how it starts the process of natural relaxation of the body, we advise you to read the popular thematic editions.
For example, a lot of interesting things about meditation practices are written by a doctor and at the same time a writer Joan Borisenko.
How else can you calm the nervous system
Of course, meditation is not the only way to control nervous activity. There are other techniques to help your nervous system and calm, the most popular are such methods:
- walking in the fresh air;
- sports activity;
- games with pets;
- favorite activities;
- self-hypnosis and others.
You can choose the option that will appeal to you the most. But the experience of many people suggests that it is meditation on relaxation and tranquility that harmonizes the state of the nervous system.
Varieties of Meditation
Which meditation method should be preferred? Meditation is represented by such varieties:
- breathing exercises;
- short guided meditations;
There are differences between all versions of meditation, but one main distinguishing feature is also highlighted: they do not require considerable effort or a lot of time to perform, and the effect of the exercises will pleasantly surprise.
There is one more method, how to choose the most suitable relaxation for yourself — you need to determine how you perceive information from the outside world.
So for people with a well-developed sensory channel (kinesthetics), breathing practices are best suited.
Audialam (those who perceive everything by ear) should seek help from meditators.
A visuals (people who perceive information through the eyes) — the most acceptable will be visual techniques.
Pay attention to the fact that you need to choose a breathing technique for yourself very carefully. Now there are a huge number of them, but not all of them can calm them down — some, on the contrary, have a stimulating effect.
Such exercises will eliminate chronic fatigue and drowsiness, but they are not at all suitable for busy and tense people.
Meditative exercises to calm and relax nerves
Deep Breath Square
This practice lasts two minutes, you can do it wherever you want. Exercise perfectly soothe the nerves, and if you do it all the time, it will relieve from increased irritability.
It is performed as follows:
- You need to get together, firmly pressing your feet to the floor (even if you are sitting). Can do with closed eyes.
- One hand is placed on the diaphragm area (located in the upper abdomen) in order to control the breathing process (it should be directed exactly here).
- Inhale slowly for about 5 seconds.
- Now you need to hold your breath also for 5 seconds.
- Also exhale slowly for 5 seconds.
Practice should be performed for 2 minutes.
Short guided meditations
This technique remarkably eliminates nervousness, attracts with its ease of implementation. All that is required of you is to simply find on the Internet video or audio recordings of guided soothing meditations and include them when you are on the verge of a nervous breakdown.
When choosing, you should focus exclusively on your feelings and choose the material that you will like. So, the voice of the presenter should cause sympathy and calm.
Recommendation! You can easily create for yourself a meditation yourself, if you do not want to use materials from the network.
In this you will be helped by relatives, who can be asked to write down the text you have compiled, and then you will need to diversify it with special relaxing effects at your discretion.
Stress relief visualization
In this method of relaxation of the nervous system, a person is offered maximum freedom. It is done quite simply — you need to close your eyes and visualize everything that allows you to eliminate negative emotions from your consciousness and set you up for positive.
To do this, you can go to the depths of your memory and extract the most pleasant memories from it. You will need to keep in mind the positive, bright images that protect you from irritability and anxiety.
In this case, a nice picture for each person will be individual. As a rule, meditation coaches advise to present such images in order to calm the nervous system:
- peaceful and tranquil landscapes;
- a glass partition that will protect you from any negative;
- tumultuous streams or erupting mouth of a volcano, which resembles your emotions;
- multi-colored energy flowing through your body.
The options described are the most obvious and common. You can choose for yourself and other reassuring associations, and even create your own effective system of dealing with stress factors and excitement. We wish you success in this difficult task, and finally, be sure to watch an interesting video clip:
Guess today with the help of the tarot spread "Day map"!
For proper divination: focus on the subconscious and do not think about anything at least 1-2 minutes.