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How to Relax?
Breathing Exercises and Deep Relaxation Techniques

The practice of meditation is a powerful tool for enhancing emotional well-being and developing emotional intelligence. It allows us to consciously face and accept our emotions, as well as cultivate the ability to self-regulate and reduce stress levels. Meditation is a form of practice that requires dedicating some time each day to sit on our «quiet island» and find inner peace.

One of the primary methods of meditation for improving emotional well-being is mindfulness meditation. In this practice, we sit in a comfortable position, close our eyes, and focus on our breath. Every inhalation and exhalation becomes the object of our attention. We approach each moment of breathing, perceiving it with full presence. When our mind wanders, we notice it and bring it back to observing the breath. Such practice helps us become more mindful and diminishes the influence of distracting thoughts on our emotional state.

Another effective method of meditation for enhancing emotional well-being is loving-kindness meditation, also known as metta meditation. In this practice, we sit in a comfortable position, concentrate on our heart area, and silently repeat phrases aimed at cultivating compassion and benevolence. This practice promotes the emergence of positive emotions, the creation of more harmonious relationships, and the assurance of our well-being.

Additionally, one of the options for meditation to improve emotional well-being is body scanning. In this practice, we pay close attention to each part of our body, starting from the head and ending with the toes. We notice sensations, tension, or relaxation in each area of the body.

Progressive muscle relaxation

Progressive muscle relaxation is an effective technique designed to release tension and relax our body. This technique is based on the principle of systematically tensing and relaxing muscles, which helps us become aware of and release physical tension, as well as reduce stress and anxiety levels.

To start practicing progressive muscle relaxation, find a comfortable and quiet environment, sit or lie down in a position that is comfortable for you. Then, close your eyes and focus on your breath, bringing your attention to your body.