5. Progressive muscle relaxation

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Sound meditation
Sound meditation involves using music or natural sounds to focus attention and promote deep relaxation. This could be running water, birds singing, or soft music.
How to use sounds for meditation:
Sit or lie down in a comfortable position.
Turn on some calm music or natural sounds that you like. These could be the sounds of the sea, rain or forest.
Close your eyes and focus on the sounds, trying not to think about the outside world.
If your thoughts begin to distract you, gently return your attention to the sounds.
Practice 10-15 minutes a day to improve concentration and relaxation.
Sound meditation can be especially helpful for list of namibia whatsapp phone numbers people who have difficulty concentrating in complete silence.
Meditation
Progressive Muscle Relaxation (PMR) is a method based on tensing and relaxing different muscle groups. This technique helps reduce physical tension and improve well-being.
How to perform PMR:
Sit or lie down in a comfortable position.
Start by clenching your fists tightly and holding them in that position for a few seconds.
Then relax them, feeling the difference between tension and relaxation.
Move on to other muscle groups: thighs, stomach, neck and face. For each group, spend 5-10 seconds on tension and then on relaxation.
Practice this method several times a day for best results.
This method is effective for relieving physical stress and improving psycho-emotional state.
Meditation
6. Meditation with mantras
Mantras are short phrases or sounds that are repeated during meditation. This method helps clear the mind of unnecessary thoughts and strengthen concentration.
How to use mantras in meditation:
Choose a mantra that works for you. It can be a word or phrase, such as "Om," "Happiness," or "I am at peace."
Sit in a comfortable position and close your eyes.
Begin repeating the mantra out loud or silently to yourself, focusing only on the sounds.
If your attention wanders, return to the mantra and continue your practice.
Meditate in this way for 10 to 20 minutes a day.
Meditation with mantras helps to calm the mind and strengthen inner concentration.