Many people suffer from nervous system overstrain and stress due to the fact that they have lost the ability to quickly switch the nervous system into recovery and rest mode. Meditation is the best practice for this. Falling quickly asleep, deep and pleasant sleep, fresh and good morning - these are the benefits that regular meditation before bed will give you.

🌺 1. Practicing lying down

Find a comfortable position and start breathing deeply through your nose. Inflate your belly as you inhale so that your navel rises. And let the navel drop down freely as you exhale. Allow yourself to rest fully on the floor with all your body weight. As you scan your body from head to toe, let go of the tension and imagine your body softening, spreading, becoming heavy, giving all of its weight to the floor. Dive deeper and deeper into complete comfort. If you feel any tension in your body, direct your attention there as you exhale, and let the tension dissolve as you exhale.

🌺 2. Breath meditation

Sit with a straight back, without leaning on anything. So breathing will be freer. Breathe slowly and deeply. But at the same time it is very easy and silent, trying to stretch the inhalations and exhalations. It may be difficult at first, and your breathing may be hit and miss. But with regular practice, it will become easier and easier to enter a meditative state with the help of breathing practice.

🌺 3. Meditate while walking

This meditation is also about breathing. We can influence the nervous system not only by lengthening the inhalations and exhalations, but also by practicing rhythmic breathing. That is, making all inhalations and exhalations equal in time. For example, all inhales are 10 seconds and exhales are 20. This is just an example, you should choose the interval of breath based on your physical condition. The exhalation should preferably be longer than the inhalations.

🌺 4. Concentration of gaze on a point

Draw a black dot the size of a pushpin in the middle of the piece of paper. Hang the sheet on the wall and sit so that the dot is at arm's length from your eyes. On the same level with the eyes, of course. Fix your eyes on a point and look without blinking or looking away. Practice until you can look like this for 15 minutes. This is about the time it takes for the mind to completely calm down.

🌺 5. Meditate on sound

Certain sound vibrations can help relax the psyche and let go of control. Recently, alpha meditations and binaural rhythms have become more and more popular. This is a sound background of a certain frequency, which puts the brain into a mode of deep relaxation.