Physiology Of Stress And Ways Out Of It

The physiology of stress is still being studied, since not all aspects have been fully disclosed and proven. What is already known today is quite enough to combat this reaction of the body, which a person provokes on his own with words, thoughts, and actions. If you do not pay attention to stress, the consequences will be dire.

To suppress stress, experts advise to analyze the stress factor, find the cause, and only then proceed to treatment. Adaptogens, herbs and meditation have proven themselves to suppress negativity, but there are contraindications that you should definitely take into account so as not to make yourself worse.

Physiology of stress: what, how and how

Stress (from English stress - tension) is a set of protective and damaging reactions of the body resulting from neuroendocrine and metabolic changes in response to the action of emergency or pathological factors, manifested by an adaptation syndrome.

Stress is a state of the body with disturbed homeostasis. The factor that caused a violation of homeostasis is called a stressor.

Stress response is a neuroendocrine reaction of the body to a violation of homeostasis.

For the first time, the idea of ​​stress was formulated by the Canadian scientist Hans Selye in 1936. Initially, the term general adaptation syndrome (GAS) was used to refer to stress. The term "stress" began to be used later, only from 1946.

• General - causes a systemic protective phenomenon.

• Adaptive - contributes to the acquisition of a state of habit (adaptation) and maintains this state.

• Syndrome - its individual phenomena are coordinated and partly interconnected.

Nonspecific manifestations of the disease in humans (malaise, loss of appetite and interest in life, weight loss) are a clinical manifestation of nonspecific stress.

Processes aimed at providing motor reactions (fight or flight): an increase in blood sugar levels for energy supply, pupil dilation (increase in visual field), increased blood pressure and increased heart rate, improved blood supply to muscles, increased activity of the central nervous system, increased sweating of fluid into the articular cavities.

Processes aimed at preparing for mechanical damage to tissues: increasing blood clotting (preventing bleeding), increasing the proliferative activity of connective tissue cells (to compensate for a tissue defect).

Processes aimed at activating physiological barriers that prevent the penetration of a pathogenic agent into the body: lowering the permeability of the blood-brain barrier, activating the detoxification function of the liver, etc.

3 stages of stress

There are three stages in the development of the stress syndrome, they were identified by Hans Selye back in the 30s, but they are still relevant today. All doctors and psychologists use these three stages.

It develops 6 hours after exposure to a stressor and lasts 24-48 hours. It is characterized by two phases: the shock phase and the anti-shock phase.

The shock phase is characterized by shock changes: hyponatremia, hypotension, increased membrane permeability, blood thickening, leukocytosis, negative nitrogen balance, that is, the manifestation of catabolic processes, tissue destruction processes, hypoglycemia, muscle hypotension, and so on. All this occurs against the background of activation of the production of glucocorticoids, mineralocorticoids and catecholamines - internal biogenic amines.

The countershock phase is characterized by countershock changes to smooth it all out. That is, the state is reversed: hypernatremia, hypertension, activation of the sympathetic nervous system, sympathetic-adrenal nervous system, and what all nutritionists are most afraid of - activation of the hypothalamic-pituitary-adrenal axis and everything that follows from this. In this phase, along with motor reactions, auxiliary, visceral auxiliary systems of respiration are activated, which are activated through the central nervous system. These are very complex mechanisms.

In this phase, along with motor reactions, auxiliary visceral service systems are activated - CCC, respiration, etc., which are launched and controlled by the central nervous system.

2 stages: transitional and sustainable adaptation (resistance).

Adaptive reactions of the body gradually switch to a deeper tissue level. Increased nonspecific resistance of the body to harmful effects.

The stage of resistance is characterized by some normalization of the activity of the endocrine glands and the thymic-lymphatic system.

Increases anabolism with the restoration of normal body weight.

The reaction of the endocrine glands is close to that observed in the first stage of stress.

Glucocorticoids predominate over mineralocorticoids, the activity of the thyroid and sex glands is reduced, the thymic-lymphatic system, the connective tissue system, and immunity are depressed.

The onset of the exhaustion stage is not the only outcome of stress.

Against this background, the action of an additional stressor and a further increase in the body's resistance is possible.

2 types of stress

Short-term stress is the body's response to a brief but significant exposure to a stressor. It always proceeds according to the same evolutionary mechanism common in humans with all animals.

What happens when some strong stress factor briefly affects a person? Firstly, in order to get fast energy for muscles, fight or run away from danger, hormones are produced and sent to the fat cells of the liver, to quickly get energy.

The next thing to do is to increase your blood glucose intake so that you can again get fast energy and run right now for your life.

The next thing that happens is long-term projects that are not needed right now are turned off. In particular, the growth hormone, gonadotropin, ceases to be produced. Most of all, it is produced in humans during childhood and adolescence, and this hormone also affects the ability, for example, to regulate one's weight. If the release of this hormone is constantly slowed down, weight loss becomes more difficult, because it also affects adipose tissue, the processing of fats inside the body.

Hormones that are responsible for the hormonal cycle, arousal and sexual activity are turned off. For example, when people get tired in their everyday life, experience some kind of stress at work, in the family, the level of libido usually decreases significantly.

Digestion is also turned off, because now this is something that is irrelevant. Digestion takes a lot of energy, and when a person needs to run away from danger, the body will not waste energy on him.

The immune system is activated because the body is preparing to meet with some possibly pathogenic organisms that can get in if they get hurt. To a certain extent, analgesia of pain occurs.

The brain begins to consume more oxygen, glucose, in order to work better.

Hans Selye himself believed that long-term stress develops as follows: first, an activation phase occurs, that is, an influence from a stress factor that triggers a stress response and includes systems for restoring homeostasis. Next comes the struggle phase, that is, the body struggles with this stress factor and tries to restore homeostasis.

An activation phase occurs, a struggle phase occurs, and the exhaustion phase looks like this: if the effect of the stress factor continues, then constant imbalances in hormones and the constant work of stress hormones inside the body, changes in the work of neurotransmitters and the nervous system begin to damage the body itself. That is, the production of cortisol does not end, that's the problem. It continues to be produced, and the part of the nervous system that is responsible for adapting to stress and turning it on itself, the very work of these hormones, begins to cause harm. This harm to the body becomes more destructive over time than the stress factor itself that caused it.

Systems Involved in Stress

General adaptation develops with the participation of systems:

• hypothalamic-pituitary-adrenal sympathetic-adrenal;

• hypothalamic-pituitary-thyroid axis.

Hormones:

• ACTH;

• corticosteroids (glucocorticoids, mineralocorticoids, androgens, estrogens), catecholamines (adrenaline, noradrenaline), TSH and thyroid hormones;

• STG.

After a stressful stimulus, adrenaline secretion increases simultaneously with the activation of the sympathetic nervous system. GAS activity develops and fades more slowly.

Thus, corticoliberin and ACTH stimulate the centers of fear and anxiety in the limbic system, which creates a characteristic emotional background in the initial stage of stress.

Causes of stress

Stress is anything that disturbs the homeostatic balance. At the time of the stress factor, the body seeks to restore homeostatic balance with the help of hormones and neurotransmitters.

If in the case of an animal stress is only an already existing violation of the homeostatic balance, then in the case of a person it is also the idea that the homeostatic balance can be disturbed!

This is a critical moment in the occurrence of stress and stress-associated diseases, since the stress response will be the same both when the stressor is actually exposed to it, and when one thinks about its effect. The problem is that our body is not designed for constantly arising stress in response to thoughts, and not a real violation of homeostasis.

The cerebral cortex and limbic system (emotional brain) instruct the hypothalamus to produce hormones. And they also activate the autonomic nervous system, including the sympathetic section of the autonomic nervous system responsible for the stress response.

• Our thoughts trigger the stress response.

• Our memories trigger the stress response.

• Our fantasies trigger the stress response.

• Our emotions trigger the stress response.

If animals experience acute stress only at the moment of a directly influencing stress factor, then people can experience stress even imagining a negative development of the situation or events dangerous to health / life / well-being. Thus, a large proportion of stress is caused not by actually occurring “bad” events in life, but by our mental activity.

Treatment of stress with adaptogens

The concept of "adaptogens" appeared thanks to the Russian scientist N. V. Lazarev. Back in the 50s of the twentieth century, the Soviet physiologist described the state of nonspecific increased resistance (SNPS), considering it the most optimal.

Along with the theory of Stress G. Selye, the theory of SNPS formed the basis of modern preventive medicine and naturopathy.

Adaptogens can non-specifically increase the human body's resistance to a wide range of external stress conditions through a multi-targeted and multi-channel network approach, especially through effects on the immune-neuroendocrine system and the hypothalamic-pituitary-adrenal axis.

Characteristics of adaptogens:

• plant-derived adaptogens should reduce harm caused by stressful conditions such as fatigue, infection, and depression;

• plant adaptogens should have a positive stimulating effect on the human body;

• unlike traditional stimulants, the energizing effects of herbal adaptogens should not cause side effects such as insomnia, low protein synthesis, or excessive energy intake;

• plant adaptogens should not harm the human body.

Classification of adaptogens:

• True primary adaptogens meet all the requirements and really directly affect HPA. Classical phytoadaptogens include ginseng (Panax ginseng), high aralia (Aralia elata), heart-shaped aralia (A. cordata), high lure (Oplopanax elatus), spiny eleutherococcus (Eleuterococcus senticosus), sessile acanthopanax (Acantopanax sesseliflorus), seven-lobed calopanax (Kalopanax septemlobus), fern-leaved poliscias (Poliscias filicifolia) from the Araliaceae family, safflower-like leuzea (Rhaponticum cartaimoides; "maral root") from the Aster family, Rhodiola rosea (Rhodiola rosea), "golden root" from the Crassulaceae family and, finally, Chinese magnolia vine (Schizandra chinensis) from the lemongrass family, also Ashwagandha.

• Secondary adaptogens cannot directly affect the HPA axis; However, these adaptogens can affect the immune, nervous, and endocrine systems. These plant based adaptogens include fatty acids, sterols and phenols.

• Adaptogen companions that may not meet all traditional standards, but have a beneficial effect on the HPA axis and anabolism to support adaptogen functions (licorice, mate tea, etc.).

Adaptogens expand the body's reserve capabilities by improving energy metabolism:

• their rapid resynthesis due to the oxidation of carbohydrates and fats (increased oxidative phosphorylation);

• gas exchange (oxygen uptake);

• tissue respiration (especially the brain);

• recovery processes;

• number of ribosomes, RNA, DNA, protein synthesis.

The influence of adaptogens on the vital systems of the body

Adaptogens affect:

• bioelectrical activity of the brain;

• cortex and subcortical formations (reticular formation);

• activity of interneuronal transmission of excitation;

• improving memory, concentration;

• protection from neurotoxins, the aggressive action of toxic substances.

There are many double-blind, randomized studies showing the effect of an adaptogen on the prevention and slowing of the development of Parkinson's disease.

The influence of adaptogens is expressed in an increase in the tone and vital activity of the body and is accompanied by an increase in appetite, an increase in the tone of hollow organs, secretion of the glands of the gastrointestinal tract, restoration of reduced vascular tone, a slight increase in blood pressure and increased heart function, and a mildly pronounced psychostimulating effect.

Psychostimulating and tonic effects are in the range of the physiological norm.

With asthenia (after injuries, somatic diseases, etc.), overwork, hypotension, to increase immunity during epidemics.

They have little effect on healthy people. They work well under stressful conditions, and when the body is under stress for some time.

• Increase the concentration of helper T-cells (ginseng, rhodiola).

• They increase the production of various interleukins (directly affecting gene expression), activating the lymphocytic system.

• Activation of the TLR (Toll-receptors) system. Immunosuppressive property in the fight against allergies. For example, the addition of ginsenoside Rb1 (ginseng, eleo, all araliaceae) to mast cells isolated from the lung tissue of guinea pigs inhibited their production of histamine and leukotrienes in response to the action of the antigen-antibody complex. Schisandra fruit extract is able to suppress the degranulation of rat peritoneal mast cells with the release of various allergy and inflammation factors.

They can increase or block the synthesis of estrogen. According to ancient Chinese treatises, ginseng is needed for offspring. Ginseng significantly increases the production of testosterone in men and estrogen in women. Rhodiola increases fertility. Shatavari, rhodiola, ginseng are close to the natural estrogenic hormones of the ovaries.

By stimulating the intrasecretory function of the ovaries, in particular, the stage of oogenesis, rhodosin (rhodiola) facilitated preparation for the perception of a fertilized egg.

And here, adaptogens exhibit modulating properties: they reduce the excessive synthesis activity of corticosteroids, which has a destructive effect on all systems. But it also supports the production rate, because without the necessary physiological concentration of adrenal hormones, many processes in the body are impossible.

Ginsenosides of ginseng (all Araliaceae) limited the rise in plasma corticosterone concentration caused by stress, without changing the stress-induced increase in ACTH production.

Ginseng preparations can block the effect of ACTH on the adrenal glands.

Adaptogens are structurally similar to steroids, therefore they compete for common receptors, block the negative effects of many drugs (prednisolone, dexamethasone).

TOP 11 most effective adaptogens

Ginseng glycans (panaxans A, B, C and D) are involved in the regulation of blood sugar levels, i.e. have a hypoglycemic effect.

The polysaccharides contained in ginseng leaves have an antitumor effect. At the same time, the polyacetylene alcohol panaxitriol from P. ginseng has antiproliferating activity against several types of tumor cells.

Researcher Wallace has confirmed that the use of Asian ginseng helps to counteract stress and improve mental performance.

Red ginseng also has antioxidant effects, has an antidepressant effect, and may help lower blood pressure and blood sugar levels.

Eleutherococcus senticosus (Siberian ginseng, or Siberian root) belongs to the Araliaceae family, like ginseng. But they are not biologically compatible: where ginseng grows, ET does not grow.

Excites the central nervous system, increases motor activity and conditioned reflex activity, mental and physical performance, enhances visual acuity, increases basal metabolism, adaptogenic properties of the body, improves appetite, has a gonadotropic effect, lowers experimental hyperglycemia, moderately lowers blood pressure, lowers cholesterol blood, contributes to the involvement in the metabolism of fats.

At the same time, unlike ginseng, eleutherococcus primarily increases the speed of psychological tests and has little effect on the accuracy of their performance.

Rhodiola rosea, or golden root, is a powerful adaptogen that has been the focus of many studies. It was used by Russian cosmonauts, athletes and military personnel.

The main chemical compounds are phenolic alcohols and their glycosides, flavonoids (tricin and its 7 and 5-O-glycosides) and tannins of the pyrogallol group.

Rhodiola:

• suppresses the production of cortisol and increases the level of proteins of resistance to stress;

• restores normal appetite and sleep after stress;

• fights mental and physical fatigue;

• protects against oxidative and thermal stress;

• increases oxygen utilization, antihypoxant;

• improves memory,

• is an effective tool for weight loss.

Sports male adaptogen. In Chinese medicine - as a fat-burning and immunomodulatory. Contains many ecdysterones, terpenoids, ellagic acid, essential oils.

• Increases the synthesis of muscle proteins, which increase adaptability to training, stress.

• Relieves anxiety, improves sleep.

• Increases muscle strength.

Traditionally used as a performance enhancer or adaptogen in Chinese, Korean and Siberian medicine. It can also reduce anxiety, cortisol levels (cough, adrenal fatigue).

Reduces the effect of blood thinning. Comes as a performance booster. Due to the action to reduce fatigue, the plant belongs to the "Qi-invigorating" and "Yang" families.

Rasayana is one of the most common Ayurvedic herbs. A true adaptogen.

A major adaptogen for FAD (protocols by Dr. Mercola, dr. Axe, just because they don't know much about the others, as adaptogenic herb research has generally not been popular in the West).

It greatly reduces c-reactive protein, inflammation, cholesterol, increases endurance, oxygen supply, increases libido, testosterone in men, luteinizing hormone in women, is used to treat menstrual irregularities and as a prevention of fibroids and mastopathy.

Centella Asiatica.

Prevents and reduces the toxic reaction from any external and internal toxic contaminants. Reduces anxiety levels in stressed subjects (experiment with extract), also contributes to the reduction of corticosterone (stress biomarker). In people with generalized anxiety disorder, when taking gotu kola extract (500 mg twice a day) for a course of 60 days, a time-dependent decrease in anxiety was observed, which reached 13% after 30 days and 26% after 60 days.

Representative of the same family with ginseng and eleutherococcus, therefore, has similar properties.

Herbal preparations of aralia have a stimulating effect on the central nervous system. Gonadotropic action, stimulation of respiration, cardiotonic and antistress effects of drugs.

In medicine, 20% tincture of Manchurian Aralia roots is used in 70% alcohol (1:5). Assign it to 30-40 drops 2-3 times a day. The tincture has a tonic effect on the central nervous system.

The root crop resembles a turnip. Maca is categorized according to the color of the root, which can be red, black, pink, or yellow.

It boosts immunity, better known as an aphrodisiac. Maca does not work by producing hormones and does not increase testosterone or estrogen in the body, but by affecting certain brain centers.

Men use maca to increase seminal fluid production and increase libido. Works great in the same direction and on women.

Panty recipes have been found in ancient Chinese and Tibetan medical books (54 recipes on a silk scroll).

For pharmaceutical purposes, they are cut off from males during the rut, which falls at the end of spring - the beginning of summer. It is believed that the procedure is painless and harmless to the animal.

It increases general, sports, special performance, accelerates the recovery of athletes after injuries or loads, increases strength, speed performance, while the drug is free from the doping component.

Rhododendron Adams, Buryat tea Sagan Dail. Traditionally known in Tibetan, Chinese and local naturopathy.

It has antioxidant, bactericidal, antibacterial, anti-inflammatory, immunostimulating, adaptogenic properties. From its flowers and leaves, tea, infusion, alcohol tincture are prepared at home.

Glycosides give pronounced adaptogen properties (it is better to drink in the morning).

There are studies that show that sagan daila even outperforms eleutherococcus under stress.

Best herbs for stress

In addition to adaptogens, some herbs can be taken in the fight against stress.

• Raspberry ordinary. In Tibetan medicine, decoctions of leaves and stems are prescribed for neurasthenia, neuritis. Fill the jar by a third of the volume with lightly crushed dry raspberry leaves, pour vodka. Insist 1 month. The first 10 days should be taken 20 drops 3 times a day half an hour before meals, in the second ten days 30, and starting from the third - 50 drops for a course of treatment for at least three months.

• Smolevki. Reduces the acidity of the stomach with prolonged use. To improve mood, with melancholy and depression: 2 teaspoons of herbs in a glass of boiling water, leave for 2 hours. Take 1-2 tablespoons 3-4 times a day. Tincture: pour 5 tablespoons of herbs into 0.5 liters of vodka and leave for 3 weeks. Take a teaspoon three times a day.

• Field bluehead. Do not take during menstruation. Very well helps with increased nervous tension eryngium tea. Normalizes sleep and dreams. Brew a teaspoon of herbs in a glass of boiling water, leave for 1.5 hours. Take half a cup 2 times a day as support for at least 3 weeks.

• The meadowsweet is elmous. Reduces blood clotting. In the villages, meadowsweet grass and flowers were used. The usual measure is two or three pinches per glass of boiling water, drunk instead of tea.

• Blooming Sally. The tincture also relieves headaches, reduces heart palpitations, and removes swelling. Helps with climacteric syndrome. Pour half a liter jar with crushed dry fireweed flowers, pour 0.5 liters of vodka, close the lid and leave for 1 month. Shake periodically. Take 30 drops in a spoonful of water 3 times a day.

• Forest apple tree. This recipe is used for cancer and gastritis. A tablespoon of flowers is brewed in a glass of boiling water, infused for an hour. The whole glass is drunk shortly before bedtime, preferably with a teaspoon of flower honey. Infusion of apple flowers has a slight calming effect.

• Chicory wild. A coffee drink made from chicory roots increases the excitability of the central nervous system. An aqueous infusion of flowers is given with increased excitability, neurotic pains in the heart. 2 teaspoons of crushed flowers are put into 1 cup of boiling water, brewed and drunk in 3 divided doses half an hour before meals. Course 1.5 - 2 months.

• Serpukha crowned. Natural anabolic, allowed in sports, champion in ecdysterone content, can be combined with Leuzea, good for recovery in sports, fitness and bodybuilding. Reduces nervous irritation, promotes good rest during sleep. Increases the body's nonspecific resistance to a wide range of harmful effects. Does not raise blood pressure. 2 teaspoons for 1.5 cups of boiling water. Insist 3-4 hours. Take half a glass 3 times a day.

Meditation for stress

Meditation is a system of mental exercises, spiritual and religious or health practices. A special mental state of contemplation and tranquility.

Meditation focuses on a person's ability to recognize, isolate, and control sensations and emotions.

Meditation is a daily practice that happens all the time.

Why is meditation necessary? You can answer briefly - “look into yourself”, “see your essence”, “calm and free the mind”, “gain inner strength and energy”.

Proven effects of meditation:

• Breathing becomes more efficient, oxygen consumption increases.

• Improves sleep and morning well-being.

• The level of stress and physiological manifestations of anxiety is reduced.

No one will tell you which kind of meditation is the best, because there is no such thing, there are just different ways, types of traditional meditation techniques. The best meditation is the one that is right for you at a particular stage in your life path.

Posture advice is very similar for different types of meditation. This is a sitting posture with a straight back, on a rug or on a pillow, with eyes closed or gaze directed to one point, often down.

It has been established that meditation causes changes in the activity of the human brain, correcting its biorhythms. Meditative states are characterized by alpha waves (frequency 8-14 hertz) and theta waves (4-7 hertz). In the normal state, the biorhythms of the brain are a chaotic pattern of waves.

In 2005, at the Massachusetts Hospital in Boston, scientists using MRI scans tracked all the changes that occur in the brain of a meditator. They selected 15 people with meditation experience and 15 people who had never practiced meditation.

After analyzing a huge amount of information, scientists came to the conclusion that meditation increases the thickness of those parts of the cerebral cortex that are responsible for attention, working memory and sensory information processing.

Neurophysiologists from the University of Oslo, Norway, found that during non-directive meditation, the beta rhythm characteristic of the state of active wakefulness (EEG rhythm in the range from 14 to 30 Hz with a voltage of 5-30 microvolts) fades away. This apparently allows the brain to recover. That is, meditation is relaxation for the brain.

Experts from Harvard assessed the state of the brain after a 45-minute practice. In many areas, activity has almost died out. The frontal lobes responsible for planning and decision-making practically “turned off”, the parietal areas of the cortex, usually occupied with the processing of sensory information, calmed down, the work of the thalamus, which redistributes the data of the sense organs, slowed down, and the signals of the reticular formation died out, whose work allows you to bring the brain into a state of “combat”. readiness." All this allowed the brain to “relax”.

6 ways to meditate

It means "sitting meditation" in Japanese. Its roots go back to Chinese Zen Buddhism (Chan), and the Indian monk Bodhidharma (6th century AD) is considered the founder. In the West, its most popular forms come from Dogen Zenji (1200~1253), the founder of the Soto Zen movement in Japan.

The technique is practiced in the most popular meditation posture, sitting cross-legged on a mat or cushion. Traditionally, this is the lotus (padmasana) or half-lotus position. You can meet practitioners sitting on a chair. It is very important to maintain an even position of the back from the pelvis to the top of the head.

Vipassana means "insight" or "clear vision". This is a traditional Buddhist practice dating back to the 6th century BC. Vipassana meditation comes from the Theravada Buddhist tradition and was popularized by S. N. Goenka.

To begin with, they develop concentration, more often on breathing. Further, it is recommended to notice subtle sensations, movements of the abdomen, how it rises and falls. In addition, you can focus on the sensation of air passing through the nostrils. When you are focused on the breath, other perceptions continue to appear: sounds, sensations in the body, emotions, etc. Just notice these phenomena as they arise in the field of consciousness, and then return to the sensation of breathing.

Attention is held on the object of concentration (the breath) while these other thoughts and sensations exist simply as "background noise". The object that is in the center of attention is called the "primary object". And the “secondary object” is everything else that arises in your field of perception either through the five senses (sound, smell, etc.) or through the mind (thoughts, memories, emotions, etc.).

For most people, this is perhaps the best way to get started. This type of meditation is taught in many schools. The "movement into awareness" practiced in society today is not Buddhism, it is an adaptation of Buddhist practice. It improves physical and mental health. The practitioner simply observes what passes through his mind and what is happening around him, without dwelling on anything specific.

You can practice mindfulness in everyday life: while eating, walking, communicating. For daily activities, such meditation is a way to pay attention to what is happening in the present moment, so as not to be in “automatic mode”. If you are speaking, pay attention to the words and how you pronounce them. As you walk, feel the movements of your body, how your feet touch the ground, the sounds you hear, etc.

"Metta" in Sanskrit means "loving kindness, benevolence, good will." This practice comes from Buddhist and Tibetan traditions. "Compassion meditation" is a modern scientific direction, which indicates the effectiveness of metta practice.

Benefits of this type: increased ability to empathize with people, the development of favorable emotions through empathy, including a more loving attitude towards oneself, self-acceptance, awareness of one's purpose in life.

It is recommended to sit in a meditation posture. Then create a feeling of kindness and benevolence in the heart chakra (in the region of the heart). It is better to start with a feeling of loving kindness towards yourself, then gradually towards other people and all beings.

It is necessary to sincerely wish happiness and well-being to all. This practice can be reinforced by saying certain words or sentences that evoke "boundless feeling of the heart." Observe other people visually and send them your love and happiness wishes.

Mantra is a syllable or word in Sanskrit, an ancient language. This is not an affirmation that is used to convince yourself of something. A mantra is a sound vibration that is meant to liberate the Mind. When meditating on the sounds of a mantra, it is very important to understand their meaning, then meditation gives a deeper experience and effect.

Mantras are used in the Vedic tradition, as well as in Jainism, Sikhism and Taoism. Sometimes mantra meditation is called "om meditation", but this is only one of the mantras that can be used.

Like many other types of meditation, this practice is done while sitting with your eyes closed. The practitioner repeats the mantra in his mind, silently, over and over again throughout the session. Sometimes mantras are spoken aloud.

By repeating a mantra, you create a mental vibration that allows you to move to deeper levels of consciousness. The repetition of the mantra helps to disconnect from thoughts by filling your mind so that you can slip into the gap between thoughts. A mantra is a tool to support your meditation practice. Mantras can be seen as ancient words of power with subtle energy that help us connect to spirit, the source of everything in the universe. Mantras are repeated, as a rule, 108 or 1008 times.

This is a special form of mantra meditation introduced to the world by Maharishi Mahesh in 1955. In the late 1960s and early 1970s, the Maharishi became famous as a teacher of the Beatles, the Beach Boys and other celebrities.

TM is a "secret practice". It is taught only to the initiates and not for free. Mantra and special rituals are also used. Practiced for 15-20 minutes twice a day, sitting with closed eyes. There is no single unique mantra, the teacher selects the mantra individually based on the gender and age of the student. They do not choose "meaningless sounds" - most likely these are the Tantric names of Hindu deities. There is another similar method called "Natural Stress Relief" which was created in 2003 by a former TM teacher.

Contraindications for meditation

• You can not practice meditation in a state of nervous overexcitation, anger, passion. First you need to calm down using relaxation practices. Taking medications is not recommended.

• Meditation is done in a quiet, secluded place. During practice, the back should be straight, eyes closed or look down at one point.

• It is necessary to take a pose in which you can stay for a long time. If the posture causes discomfort, meditation must be stopped, it will not give results.

• Contraindications for practice are mental disorders, including "borderline". In such cases, the practice can only be carried out under the guidance and supervision of a specialized specialist.

• If unpleasant symptoms appear (nausea, dizziness, etc.), the practice must be stopped.

• The duration of the practice should increase gradually.

• Negative affirmations should not be used during meditation practices.

Adaptogens, herbs and meditation can not only calm the soul, but also strengthen physical health. It is also one of the simplest, most affordable and effective ways to deal with stress. This conclusion is confirmed by thousands of years of practice. If in doubt, just get started. And you will immediately feel how life is filled with healthy and joyful emotions.