4 Easy Techniques to Relax with Meditation in Less than 10 Minutes

After having taken a look at mediation, its benefits , its dangers , and its different forms ,

I would like to bring you simple and concrete techniques so that you can take action quickly and appreciate all that this practice can bring you.

Happy reading and happy practicing to you, my Mouvers!

How can I use Cardiac Coherence to relax?

Everything is said in the name of this technique…

Consistency .

The coherence between your breathing, your heartbeat, your brain and your nervous system.

The history of cardiac coherence dates back to the end of the 20th century and was developed by the American physiologist Doc Childre .

His team's research has shown that alignment between breathing , heart rate and brain waves creates a state of coherence that promotes emotional and physical well-being.

Following this incredible discovery, he developed a technique that aims to synchronize the heart rate with breathing.

This is the one I'm sharing with you here...

The basic idea is to create a balance between the sympathetic nervous system and the parasympathetic nervous system , the latter promoting relaxation.

By regularly practicing cardiac coherence, you can significantly reduce your stress, improve your ability to concentrate and promote your well-being.

Synchronization between your heart and lungs is often achieved by breathing at a specific rate, usually 6 breaths per minute, for a period of 5 minutes.

First breathe deeply through your nose for a period of 5 seconds .

Then, exhale slowly through your mouth for 5 seconds .

How can I use the Body Scan technique to achieve deep relaxation?

The Body Scan , body exploration or body scan , is a deep meditation technique which aims to relax you by becoming aware of bodily sensations.

The Body Scan has its roots in Vipassana meditation , an ancient Buddhist practice that means seeing things as they are.

This technique was developed thousands of years ago in India, but became more widely known in the West during the 20th century thanks to meditation teachers.

Researchers then investigated its benefits, and demonstrated what practitioners already felt instinctively…

By becoming aware of and releasing tension, you achieve a state of deep relaxation that can help reduce stress and anxiety.

Then the Body Scan allows you to better understand your body and develop a finer body awareness .

This technique can be effective in reducing the perception of pain by focusing on the sensations rather than the discomfort.

By changing the prism in a way!

Body scanning can also promote deeper, more restful sleep by reducing anxious thoughts .

Indeed, during your session you will be immersed in your body scan, entirely focused on your physicality, and therefore for 10 minutes your parasitic thoughts should no longer reach you.

Finally, if you are an insomniac and you do this practice before going to sleep, you will be able to notice a real difference.

In fact, the Body Scan consists of mentally exploring every part of your body, from your head to your feet, including your arms, torso and legs.

The goal is to become aware of the sensations present in each part of the body , whether positive, negative or neutral, without judgment or criticism.

Body scanning is now accessible to everyone in just a few clicks on YouTube or on phone apps...

If you are new to meditation this can be a great first step!

How can I use NSDR to achieve deep relaxation?

NSDR , or Dynamic Respiratory Neurostimulation , is a deep relaxation technique based on breathing.

The eminent Dr. Andrew Huberman is quite fond of it and presents it as a formidable technique to compensate for a bad night's sleep.

This method, less well known than other forms of meditation, can nevertheless offer a deep feeling of relaxation...

The NSDR was developed by Dr. André Stern , a French physician.

He developed this technique in the 1970s to help his patients better manage pain and anxiety before and after surgery.

If this technique has been successful for people who have undergone surgery, why not try it!

NSDR relies on slow, deep breathing to relax you.

Unlike some meditation techniques, NSDR does not require a specific position or guided meditation.

Which makes it very accessible…

It can be practiced sitting or lying down, and essentially involves focusing on your own breathing.

In just a few steps, here's how to practice NSDR.

Close your eyes , pay particular attention to your breathing , try to stay focused only on this element.

Then you will need to breathe slowly and deeply , then pay attention to your bodily sensations .

For example, notice how your abdomen rises and falls with each breath.

It is then time to relieve your tension, by listening to your body, identify the areas of tension and try to release them by exhaling slowly.

In a way, imagine that you release the tension with each exhalation.

Then, end gently , when you feel ready to wake up from this precious moment.

This is my Mouvers, a method that you can practice at any time of your day, when you feel that stress and anxiety are taking over your serenity.

What is Yoga Nidra?

Yoga Nidra is a deep relaxation practice that comes to us from the ancient tradition of yoga.

Yoga Nidra can also be referred to as yogic sleep .

This technique has its roots in ancient yoga texts, particularly the Yoga Sutras of Patanjali, dating back over 2,000 years!

A practice that has stood the test of time often guarantees very good results...

However, the modern form of Yoga Nidra was developed by Swami Satyananda Saraswati , a 20th-century Indian yoga master.

He adapted this traditional meditation technique to make it a method of deep relaxation accessible to all.

Yoga Nidra is generally practiced in a lying position with your eyes closed.

This is a form of guided meditation in which an instructor , or an audio recording, will guide you through different stages of relaxation.

The practice involves relaxing deeply while remaining aware…

The Yoga Nidra session often begins with an awareness of the body , where you focus your attention on the different parts of it.

From head to toe.

Then you are encouraged to release muscle tension and relax more and more deeply.

Let go …

Then, the guide will invite you to concentrate on your breathing , to observe your breath without controlling it.

This step aims to calm the mind and promote deep relaxation.

Then, the central part of Yoga Nidra consists of visualizations and positive affirmations .

You may be guided to visualize calming images, such as a natural landscape, and mentally repeat positive affirmations to strengthen your mental and emotional well-being.

The session usually ends with a gradual return to wakefulness , where you are invited to gently move your fingers and toes, then open your eyes.

In these moments you will often notice a very deep relaxation.

The benefits of this practice, in addition to being able to help you relax quickly, are a reduction in stress thanks in particular to a release of muscular tension.

To improve your sleep, there's nothing like a Yoga Nidra session!

Before bed, it can promote better quality sleep by calming anxious thoughts and relaxing you.

Additionally, the positive affirmations used in Yoga Nidra help build self-confidence and develop a positive attitude.

For some people it is very rare to hear positive affirmations in their day, so this practice will open your mind to another discourse that you can have with yourself.

Finally, this practice can help you better manage your emotions and develop greater emotional stability.

This is due to the space that you will be able to generate between your consciousness and your mind .

What space am I talking about, you might ask...

Well, for people who have very emotional responses, the space between their consciousness and their mind is very thin, so when an emotion hits them they will react immediately.

Whereas a person who has practiced meditation will have been able to expand this space, which will allow them to respond in a more mature and calm manner.

In other words, she will not be carried away by a flood of emotions.

Between consciousness and mind , perception and reaction, we have a space where we can choose the response.

There is also an effect that is often unexpected when we embark on our first Yoga Nidra sessions: increased creativity .

By promoting relaxation, Yoga Nidra can stimulate creativity and imagination.

A relaxed mind is a creative mind.

As you will have understood, to practice Yoga Nidra, the best is to participate in a course given by a specialized instructor...

But it can also follow and end a classic yoga class.

Even if it comes at a cost, I recommend this exercise because it will allow you to meet other people who are going through your problems and to have good energies surrounding you throughout the session.

I invite you to take action now by trying one of these 4 techniques!

Thank you for your attention, my Mouver!

And if you want to bounce back or simply share your experience concerning your meditation practice, I look forward to hearing from you in the comments section 😉

Nomad Slim
Founder of MOUVERS