meditation

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Over the years, more and more people have tuned into their own bodies and have adopted more enriched lifestyles. Despite the trend of taking care of the body and mind, many men still consider such practices as meditation to be a little effeminate and refrain from doing them. There are many ways to reap the benefits of meditation without getting in too deep. Here are three basic techniques made easy for you. Basic relaxation meditation The main purpose of this exercise is to release muscle tension. The technique is extremely simple and requires nothing more than a bed or a mat. How to do it: Start by removing any piece of clothing that may cause discomfort, like your shoes, tie or glasses. Lie flat on your back with your arms by your sides and your feet shoulder-width apart. Breathe normally and feel your body weight on the surface. Take a deep breath and lift your head slightly while contracting your neck muscles just enough to cause tension. Hold your body in this position for just a few seconds. When you’re ready, slowly release your muscles while lowering your head back into resting position. As you lower your head, be sure to breathe out gently. The act of releasing tense muscles while breathing out has a very soothing effect and completes the relaxation process. Repeat this exercise for each body part, starting from the neck and going down to your feet. For a deeper relaxation, repeat each step a couple of times per muscle group before moving on to the next body part. You will feel yourself sink deeper and deeper into the surface, and you will ultimately achieve a greater sense of relaxation and muscle decompression.