To get relief from stress and long-term management, meditation has been shown that the most effective technique to use. There are many types of meditation beginning with simple breathing and visualization to use images to help guide and / or relax the mind and body. Perform these exercises can help you give your brain a “charge” to help strengthen your memory, concentration and ability to relax, as explained in the following article from Time Magazine http://www. time. com/time/magazine/article/0, 9171,1147167,00. html Exercise: Basic Meditative State “empty mind” Preparing an empty mind: The key to this meditation is to focus on your breathing and whenever you notice your mind straying to any thought just draw your attention to your breathing. Relax your body while visualizing the major muscle groups to relax and let go. Now made from April to January count as follows: Take four deep breaths, repeating “4″ for you as you exhale. Then take three deep breaths, repeating “3″ when you exhale. Now, take two deep breaths, repeating “2″ when you exhale. Finally, take a deep breath, repeating “1″ when you exhale. . Imagine you’re a passive observer of something very relaxing where there is repetitive. Example: relaxing on the beach watching the waves come and go or simply lounging in the grass and watch the clouds pass over. . Finally, now you want to train your mind go completely blank. As you focus on this repetitive movement, begin to consider a blank form. . Perhaps this will be as empty as “gaps” in your thoughts. I. e. there are always gaps in thought, become aware of yours. Allow these gaps to develop. . If you get lost in thought and opinion, then you are already successful in meditation. As you have noticed lost. . Allow each thought to pass as easily as it came in, expand your awareness of “gaps”. 10 Meditations for rapid and effective emergency management Stress In one breath Colors Sit in a comfortable position with your back straight. Then, choose a color. You can choose any color you like, blue, gold, red. Breathe in each color until it feels like your body and mind are filled with color. Continue to meditate on the colors that make you feel beautiful and relaxed and peaceful. 2 Your Special Place Choose a place you feel safe and comfortable. View this site clearly and act, following the steps in Exercise 10. Take time to meditate, as if you’re really there. 3 A deep pond Imagine a deep blue pond. Notice of fish below the surface darting around. Take a coin from your pocket and throw it in the center of the pond. As the room slowly drifting down you can relax. Walking Meditation 4 While walking start becoming aware of your breathing. Expand this awareness to include the sensation of clothes on the body and feel of your feet on the ground. While maintaining your awareness of your breathing and body awareness of where you’re walking and the landscape around you. Finally, conscious breathing, body and surroundings add the huge dome of the sky above you and the ground below you. Breathe deeply and relish this expanded sense of awareness. 5 Eating Meditation It helps to be grateful before you eat that prepares your mind to enjoy the meal. Take each bite consciously and enjoy the taste and texture. Chew slowly and take your time. 6 meditation flame of a candle Light a candle and sit comfortably in front of her. Focusing on the flame allowing any thoughts arising pass. Watch how the candle dances. Then close your eyes and continue to focus on the flame in the minds eye. If you lose the image open your eyes and look again at the candle. If you want, you can imagine any thought resulting from burns up in flame. This will help you to a meditative state Attin worn. 7 breathing in an odor Smell is very important to us and alters our internal states easily. Pick a flower or food that smells very good for you. Breathe slowly and deeply the smell. Take your time enjoying the sensation of smell to “fill” your body. 8 Mirror Meditation Get a mirror and sit comfortably in front of her. Look into your eyes and repeat the affirmations that you want to meditate. For example, “I feel relaxed” or “I am confident,” and so on. 9 Mental Rehearsal Professional Athletes spend time not only practice but also mentally rehearse their movements. Studies have shown that this mental rehearsal improves actual performance. Think of an activity that you want to excel. Take time to visualize each move exactly how you want o do. Do this in detail. Then repeat several times. You can improve this ability by the candle flame meditation before this. 10 Smile Meditation Studies have shown a sincere smile releases endorphins in the blood, relieve stress and even rejuvenate your mind and body. Meditation is easy to smile and very effective way to feel really good, quickly. . Think of something funny to start you smile. It could be an event, a movie, a cute baby or even a puppy. Everything to do a good smile on your face. . Imagine the smile on the face of the mailing, down your neck and your body. . Meditate on the smile until your body starts to feel like a big smile. All the above meditations can be done quickly and easily (for some people, it may take a little practice). Practice on the train, sitting in a waiting room, or just when you need a quick burst of stress relief, relaxation and energy.