How to reduce stress with mantra meditation technique
Increasing stress leads to sleeping disorders and affect the overall health. Stress affects our sleep so much that it causes the muscles to tense, preventing us from being in the relaxed state necessary for sleep.
SLEEP IS a vital part of a healthier lifestyle. A proper and good sleep not only rejuvenates the body itself but also provides a sense of well being. Today, due to the changing lifestyle and eating pattern with growing competitive edge, the level of stress has risen in everybody's life.
Increasing stress leads to sleeping disorders and affects the overall health. Stress affects our sleep so much that it causes the muscles to tense, preventing us from being in the relaxed state necessary for sleep.
Yoga and meditation aids in preventing the stress to a larger level but required regular practice and dedicated time. If in case time is a major concern, the mantra meditation technique while going to bed is the easiest way to reduce daily stress and attaining proper sleep. Here are the guided steps of the mantra meditation technique which will definitely aid in reducing stress and providing adequate sleep. I have practice this technique with my students and they have benefited a lot with their daily practices.
Step I: So-hum mantra for relaxation of mind
Lie down on your bed straight and close your eyes. Now spread your legs little wider to one to two feet distance and the same with the hands. Now, allow your conscious to relax your whole body for a minute. The moment you command your internal mechanism it will start working internally. Now feel the body getting lighter with every breathe taken, feel that the oxygen is refreshing your brain and with every exhale all stress is coming out from both sides of forehead. Do this for few minutes. Now see your breathe watchfully and with every inhale mentally chant ‘soo…’ slowly and deeper and while exhaling chant ‘hum’ slowly till last breathe out. Repeat this mantra for next five minutes.
Step – II: Shava Aasana for deeper relaxation of mind and body
Now focus on inhale and exhale, you can now feel that breathe is coming more natural and rhythmic. Go with the pace of the rhythm, if you somehow caught into any thought process for a while then immediately come back to the breathing process once again. You may feel some sensation or vibration with inhaling and exhaling. Feel each and every part of body becoming lighter and relax, command your consciousness that the complete body is charged with energy and becoming more and more relaxed. Be in that position for 10 to 15 minutes with the breathe coming in and out.
Step - III : Using left nostril the Chandra Nadi for closing
Now by this time the body is totally relaxed and ready to go on sleeping mode. To make your sleep more easy turn to your left such a way that your right nostril is pressing your pillow making it close. If pillow is not comfortable to close the right nostril then you can use your index finger for pressing it. Now start your inhale as deeper and exhale as longer through the left nostril which is open. Within 10 to 15 minutes you will find yourself in a meditative state and will go in a magnificent sleep. This is a tested technique from bouquet of Kundalini Yoga for reducing stress and attaining sleep. Left nostril is connected to the right hemisphere of the brain which can activate the parasympathetic nervous system. The parasympathetic nervous system counteracts the stress effect, calming you down, slowing heart rate, cooling you down and increasing digestion.
Yoga and meditation aids in preventing the stress to a larger level but required regular practice and dedicated time. If in case time is a major concern, the mantra meditation technique while going to bed is the easiest way to reduce daily stress and attaining proper sleep. Here are the guided steps of the mantra meditation technique which will definitely aid in reducing stress and providing adequate sleep. I have practice this technique with my students and they have benefited a lot with their daily practices.
Step I: So-hum mantra for relaxation of mind
Lie down on your bed straight and close your eyes. Now spread your legs little wider to one to two feet distance and the same with the hands. Now, allow your conscious to relax your whole body for a minute. The moment you command your internal mechanism it will start working internally. Now feel the body getting lighter with every breathe taken, feel that the oxygen is refreshing your brain and with every exhale all stress is coming out from both sides of forehead. Do this for few minutes. Now see your breathe watchfully and with every inhale mentally chant ‘soo…’ slowly and deeper and while exhaling chant ‘hum’ slowly till last breathe out. Repeat this mantra for next five minutes.
Step – II: Shava Aasana for deeper relaxation of mind and body
Now focus on inhale and exhale, you can now feel that breathe is coming more natural and rhythmic. Go with the pace of the rhythm, if you somehow caught into any thought process for a while then immediately come back to the breathing process once again. You may feel some sensation or vibration with inhaling and exhaling. Feel each and every part of body becoming lighter and relax, command your consciousness that the complete body is charged with energy and becoming more and more relaxed. Be in that position for 10 to 15 minutes with the breathe coming in and out.
Step - III : Using left nostril the Chandra Nadi for closing
Now by this time the body is totally relaxed and ready to go on sleeping mode. To make your sleep more easy turn to your left such a way that your right nostril is pressing your pillow making it close. If pillow is not comfortable to close the right nostril then you can use your index finger for pressing it. Now start your inhale as deeper and exhale as longer through the left nostril which is open. Within 10 to 15 minutes you will find yourself in a meditative state and will go in a magnificent sleep. This is a tested technique from bouquet of Kundalini Yoga for reducing stress and attaining sleep. Left nostril is connected to the right hemisphere of the brain which can activate the parasympathetic nervous system. The parasympathetic nervous system counteracts the stress effect, calming you down, slowing heart rate, cooling you down and increasing digestion.
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