Meditation can save lives. You think that sounds very exaggerated? Then talk to somebody who meditates regularly – and gets happier and healthier. Because whether classic and quiet lotus position or moves, z. As in yoga: The peace and inner clarity that you get while meditating, is nothing to compare. Meanwhile, there are also numerous scientific studies that show that the inner retreat reduces stress, triggers happiness, provides better sleep, lowers blood pressure, relieves pain, improves the immune system, increases brain function and even helps against depression. The only requirement: You have to do it regularly. How best to do that, knows author Kerstin Leppert. In the book "Shortmeditation" she has collected 11-minute exercises for numerous crises and emergencies of everyday life. We have chosen the best ones for you (see below).
What is behind it?
The age-old method of mental relaxation means something like "contemplative consideration" (here: relaxation exercises in the workplace). This is especially important when the hustle and bustle rolls over again and we realize that unfortunately we do not have everything under control. The path to relaxation leads through the breath. If you practice regularly, you can automatically do the technique even when it gets hectic. Special hand postures, the Indian mudras, additionally help to balance the inner energy. They are a way to hold on to yourself, that gives us security. The great merit of meditation: it makes us not rush. We neither remain petrified, nor do we over-react when something overstretches us. We let the moment pass and only become active when we are ready for decisions.
The basic principle is the same for all meditations (already heard of THIS meditation app?). Hand postures, focus and breathing are varied according to the occasion. Choose a time of day when you are undisturbed. You should practice daily and whenever possible at the same time. It's best to set an alarm about how long the meditation should last. Our exercises are designed for eleven minutes. But in principle, the longer you meditate, the stronger the effect. Sit upright, roll your legs in a cross or lotus position and place your hands on your knees, palms open. Focus the inner focus on the third eye in the middle of the forehead, eyes are closed. Start with deep breaths to arrive. When the flow of thought rushes wildly, tell yourself inwardly a certain word, preferably without concrete meaning, or a mantra. Continue to breathe deeply into the stomach. Realize your thoughts and feelings without evaluating them, like an observer. Remember who you really are until the rest of your thoughts soften, like background music. Important: It does not matter if you do not immediately manage to come to rest. But stay with us! No matter how fidgety and restless you become. Finally, take a deep breath, hold and exhale completely. Then stretch and relax a bit.
Get down in 11 minutes at …
Effect: Regenerates the nervous system, helps with sleep disorders, stress and jet lag. It is best to sit directly on the bed before falling asleep.
Hand position: Put hands in the lap, the right in the left, palms face up. Thumb tips touch each other, the thumbs point forward.
Focus: The eyes are slightly open, the eyes go to the tip of the nose.
Execution: In 4 equal-length sections inhale through the nose, in mind while counting up to 4. Then hold the air and count to 16. Exhale in two stages and think: let go. Repeat for 3 to 11 minutes.
Finished : Take a deep breath and lie down in bed – preferably on the right side. This leaves the left nostril free, which also has a calming effect. Fear of flying and travel fever.
Effect: Strengthens the nerves, the irrational fear of danger becomes less. Even in everyday life you can better distinguish real threats from "imaginary" ones.
Hand posture : Angling the arms, holding them at the level of the solar braid in front of the chest, making loose fists. Extend your index finger and place it on the left so that the first two phalanges touch.
Focus: Concentrate in the breath on your own prana, so the life energy.
Execution: Inhale slowly and slowly through the nose for about 15 seconds. Then through the sharpened mouth vigorously and completely exhale without whistling. Direct the stream of breath to your fingertips.
Finished: Fingers crossed, arms stretched over the head, stretch and stretch. Broken heart.
Effect: The exercise relaxes the nerves and slows down the breath. So heart and soul can recover. Because the end of a relationship can have a similar effect on the nervous system and brain as a physical injury and even lead to severe pain.
Hand position: Place palms on top of each other and lift them up so that the tips of the middle fingers are at the level of the third eye. Arms are parallel to the ground.
Focus: Eyes are closed, you look inward.
Execution: Breathe in and out long, deep and calm. Think with every breath as a mantra: It's over.
Conclusion: inhale and exhale, relax posture, sit still for a moment. Imagine your heart, which is surrounded by a pink or green light without being healed. Anger.
Effect: Dissolves subliminal aggressions and strengthens the immune power by reconciling the breath of life.
Hand position: Extend right arm obliquely forwards and upwards. The index and middle fingers are stretched, the thumb keeps the other fingers down. Left arm is on the heart.
Focus: eyes are closed.
Execution: Form an O with the mouth and breathe strongly in and out of the mouth. Burn up your inner anger.
Finished: Take a deep breath, hold for 10 seconds. Stretch both arms above the head, stretch the spine. Loud and thunderous, like a cannon strike, exhale. 2 Wh. Exhaustion.
Effect: Restores the connection to your own inner sources of power. Fights so constant fatigue and deep exhaustion.
Hand posture : Angling the arms. Push fingers into each other in front of the solar plexus, palms down. Only the ring fingers remain stretched, the tips press against each other.
Focus: Eyes are closed, you look to the third eye.
Execution: Mouth is slightly open, inhale through the nose. While breathing out, sing the mantra "Ong", extending the sound in your nose to "Oooonnnngggg". Feel the vibration on the upper palate.
Completion: release position, then rest for at least 10 minutes. Argument.
Effect: Balances the functional brain and balances feelings. Helps if you do not know what to do, or scream inside.
Hand position: Cross your arms over your chest and clasp your hands under your shoulders. Pull your shoulders towards your ears as if you were freezing, putting your chin on.
Focus: eyes are closed.
Execution: The breath slows down automatically, you do not need to do anything special. Stay that way for 3 to 11 minutes.
Conclusion: inhale, hold your breath. Look at yourself from the outside, as if you were a spectator. Exhale and let anger and anger flow out. 2 Wh., Empathize.