I get nervous easily. How can I cultivate relaxation of the body and mind in my daily life?

Hello!

In this fast-paced era, everyone is extremely stressed and anxious. It's a very good state of affairs when you can perceive your own stress and consciously want to improve the situation.

I'm also someone who gets really stressed out, so I'm going to give you a comforting hug.

01

You must make time for yourself.

As you said, "ten hours at the computer means no time to open up the meridians or to practice repeatedly." You have to make time for yourself. If you don't, you'll never get out of this situation.

The simple fact is that most problems in the world are caused by a lack of time.

Time management is an important issue, despite what some people may say.

Many people say they can't find a single minute to spare in their daily work. They're wrong.

You can be more productive. Identify your core tasks. Distinguish between work and life. Don't try to do everything. Aim for 60% and accept that 100% perfection requires time and energy. Know your best and most productive times. Work smarter, not harder.

Tell me when you're in a bad mood and how long it lasts. I want to know how you keep yourself in a state of maximum efficiency.

If you want to change, you have to use your time wisely and allow for growth.

02

You will become more confident and at ease when you find something you like and are good at.

A kung fu master learns to relax through repeated practice to achieve the fastest reaction speed and understand his opponent's every move.

Meditation can help you enter a state of relaxation.

Ultimately, if you want to achieve a relaxed and at-ease state, you must choose the right thing to do. This requires a lot of practice and opening your two main energy channels. However, it is the most important factor.

You will naturally do better and more easily than others if you do what you like and are good at, what you are naturally gifted at. No matter how long you do it, you won't get tired.

With a lot of practice, you will become much better than other people and an expert in this field.

When you have reached this state of perfection, of "sword and man as one," you will feel confident and no longer nervous.

You've come to recognize that you're caught in a vicious cycle. It's time to love yourself more and give yourself more free time to focus on what truly matters. When you do, you'll become more confident and at ease. You'll feel sure and relaxed!

Hello, question asker!

The ease that comes with improved efficiency.

"A master of kung fu learns to relax through repeated practice, so that he can react quickly and understand his opponent's moves."

My take on this saying is that through repeated practice, a person improves efficiency and can then deal with the same thing more easily.

Take a deep breath and relax because of the pressure.

The person asking the question says they usually feel a little nervous when something happens. They also say they spend ten hours a day in front of a computer at work and have no time to open the two meridians of the body or practice repeatedly.

It seems like you're looking to relax because you're feeling the pressure. And I agree that improving your work efficiency can help you feel more relaxed and at ease when facing similar tasks. But it does require a certain amount of accumulation and mastery of methods. So, if you're feeling stressed and tired, it might be worth checking in to see if there's anything we can improve in terms of methods.

If you get the right method, you can get twice the result with half the effort and make your exercises easier.

If we've reached the limits of what we can do with the method and optimization we have, then you might be in a bottleneck period. In that case, we just need to be patient. It's okay to feel tired, and you'll get through this.

Here are some ways to relieve stress:

When we're feeling stressed, we can make a few simple changes to help us relax. One way is to try a new sport or hobby in our spare time. When we focus on something and reach the state of flow, we can feel pleasure and relaxation.

Meditation is actually a kind of it, but it may be more difficult for the original poster to reach the state of flow. Then we might as well try something else, such as rock climbing, ice skating, badminton, handicrafts, etc., as long as it is something you are interested in. If you have the conditions, it is recommended to find a professional to lead you in. When you master the right way to practice, you will be able to better feel the joy that learning brings us, and then enter the state of flow more quickly.

I'm a camera-loving kaka T. I hope the above information is helpful. Thanks for reading!

Hello!

I can see you're anxious. You feel trapped in a vicious cycle.

It seems to show that computers are tiring. People can't work or earn money without them, so I wonder if the questioner also feels tired at work.

Typing on a computer is not natural for humans. That's why you feel stiff in the back.

If you try to persevere, you may feel burdened and your body and mind may resist.

Plans sometimes raise expectations, and when things don't go as planned, it can hurt confidence. Being more spontaneous (and changing strategies) can help.

The OP has a vivid imagination when it comes to kung fu. It reminds me of some of Jay Chou's songs.

Fast leads to fast success. Slow leads to slow beauty.

Zhang Sanfeng of Wudang in "Heavenly Sword and Dragon Sabre" shows us how to resist the urge for quick success.

A calm mind can choose to switch gears at critical moments.

Reading is important. It's not a shortcut, but it has no barriers.

You can choose your favorite place and time to read different kinds of books.

You can even copy some passages from the Book of Songs by hand.

Talk about work.

If you feel unmotivated at work, you may need to find what parts of yourself fit the job and reallocate some resources.

When you help work grow, you will grow too.

Eat with friends, chat, and vent. Listen to each other and encourage each other.

Hello!

Host:

I'm Zeng Chen, a psychosomatic coach. I read your post and saw that you're nervous when you face something new. You also sought help on the platform, which will help you understand yourself better.

Next, I'll share what I've learned from the post.

1. Connect with your body.

The host mentioned that he usually has something on his mind and his back muscles are often stiff. When reading this, first understand the host's sense of tension.

The landlord can perceive himself well. This can help you relieve your tension.

Next, I'll talk about how our emotions affect our bodies. When you're nervous, your back muscles get tight. This is how our bodies show our emotions.

Our muscles can't be tense and relaxed at the same time. This means there are many ways to adjust our emotions by relaxing our muscles.

Relieve your tension by focusing on your back muscles when you notice you're tense. Stay with the tension for a while, and your emotions will ease.

You can also do exercises to relax your back muscles.

The host can read the book The Body Knows the Answer by Wu Zhihong.

2. Find out why we get nervous.

The poster said he gets nervous when he has problems. Our behavior and emotions show what's going on in our minds.

There's a psychological reason for our nervousness. I want to discuss what makes you nervous.

Some people get nervous because they want to do things perfectly. They often think, "What if I don't do it perfectly?"

If I don't do well, will people laugh at me? This is often because we are not confident and don't allow mistakes.

A confident person accepts mistakes and failure.

3. Accept your nervousness.

A confident person allows themselves to make mistakes and to be nervous.

Take your questions with you into life. I like this saying: The true warrior acts while afraid.

If you're nervous, focus on your stiff body parts.

Taking problems into life can be different.

We don't have to train ourselves not to be nervous to get things done. We can be nervous while doing things.

Accept your nervousness.

I hope these ideas help and inspire you. If you have any questions, you can also click to find a coach.

Hello!

If you can't relax your body, you'll feel tense. To deal with stress, you need to learn to relax.

Writers often feel muscle tension at their desks. If they don't relax, they may have problems like "cervical spondylosis" and "lumbar spondylosis."

Many people work at computers all day, which doesn't leave much time for exercise. If they get more negative information than positive, it can cause mental pressure.

However, not everyone will suffer from illness or mental illness. This is because they can quickly change their work state and use mental relief methods. They can sit in a comfortable position, take a short break to have a cup of coffee, read a picture, and so on.

You don't have to follow a set routine to relax. It's about finding a way that suits you. Meditation allows you to abandon thoughts and distractions, but you need an undisturbed space and time to do it. If you're always interrupted at work, it's harder to relax.

1. Plan your day and relax.

You can relax throughout the day. Just be aware of when you need to relax. For computer users, you can take short breaks to relax. Even if you just daydream, your mind and body will be free.

2. What suits you is always the best.

Some people like to go to the gym, while others like to listen to music to relax. But some people get tired after going to the gym and fall asleep while listening to music. The difference is passion. When we are passionate about something, we can truly relax and reach a state of flow. This is an experience anyone can feel because we all have our own unique hobbies and ideas.

If you love it, relax and enjoy it.

3. Rest and recharge to stay healthy.

Every day is different, and so are the challenges we face. It's important to learn to stay calm. When things get overwhelming, take a step back and focus on yourself. Not every situation requires a response. When you're tired, rest and recharge. This is how you live an active and fulfilling life.

Good luck!

Hello, question asker. This hug will bring you a sense of healing.

You notice that you get nervous easily and that your back muscles are often in a state of tension.

I can tell you're anxious about this.

I get it. Work is stressful and difficult.

You face the pressure of work every day and spend ten hours or so in front of the computer. This leads to muscle fatigue and tension, which in turn leads to fatigue in your mood.

Your tension comes from life and work.

Tell me, are you prone to nervousness in terms of your personality or something else?

You've mentioned the two main energy channels many times, so it's clear you're interested in studying the health benefits of the body's meridians and acupressure points. I have a friend who stays healthy by exercising with the pull-up bars in the park. He's got abs now.

I don't know if you want to exercise or not, but you should. It will dredge the meridians, and you will feel a little more relaxed. Every meridian in your body will feel active.

It's a fact that stress is mentally and physically exhausting. You need to relax as much as possible. You said you tried meditation but couldn't stick with it.

Have you tried other methods, such as jumping rope or neck exercises? You should move your neck as much as possible and stretch your limbs.

Sitting in front of the computer for long periods is stressful for your neck and spine.

If you're on vacation, go hiking with friends. It'll help relieve stress. After work, give yourself a massage at home. Relax your neck, listen to music, and do some light exercises.

Do this every day and you will feel better.

The pace of city life and work nowadays makes you feel stressed, so you will be very tired, even if you haven't done any heavy work.

Relaxation means letting go of work, the phone, and the computer. Do the things you like and that make you happy. Also, pay attention to your posture. Don't keep your head down.

Relax and imagine you're not working and have no stress, just playing somewhere. You'll feel more relaxed.

I don't know if what I said can help you, but I know your body will be fine.

If you're stressed, let it out and live the life you want.

You will break free from this vicious cycle and achieve true relaxation.

Hello, question asker. When you read my words, it's like meeting someone in person. I can feel your longing for a rich and colorful, yet relaxed and carefree life.

I tend to get nervous when something happens, and my back muscles are often stiff.

Everyone has a physiological reaction when encountering something. When the muscles and nerves are excited and in a state of tension, unable to relax, it may cause muscle soreness. This is normal. Tension is a sign that you hope from the bottom of your heart that the outcome of something can meet your expectations, but you cannot fully control it, and this causes anxiety and unease. In the face of tension, you must plan ahead. If you don't plan, you will fail. Plan ahead well and control the process to achieve the perfect result. You can also do more relaxing exercises, such as chest expansion exercises, jumping jacks, etc., to promote relaxation of the back muscles. You can also have a Chinese medical massage to promote muscle recovery.

I tried meditation, but it didn't work for me. I always felt like I couldn't face my own thoughts and feelings, so I stopped.

Meditation is a form of consciousness alteration that enhances self-knowledge and well-being by attaining a deep state of tranquility. It is a form of mental self-discipline that involves stopping all external activities of the mind and achieving a state of selflessness.

There are two modes of meditation: receptive and active. In the receptive mode, you simply relax and allow images or impressions to enter your mind without making any choices about the details.

In the active mode, we consciously choose and create what we want to see or imagine. Both modes are essential components of meditation.

(The above is from Baidu Baike.)

If the questioner cannot achieve the desired effect by actively participating in meditation, they should consider receiving meditation guidance to achieve the effect of meditation.

In the chaos of city life, we're constantly under pressure. We spend ten hours a day in front of the computer, unable to open the two main energy channels and with no time to practice repeatedly.

The questioner needs to face the computer for ten hours a day, which occupies nearly half of the day. Plan your life well and ask yourself what you want and what you can have. Plan your time well to achieve work that satisfies your basic needs and the realization of your small dreams. The so-called opening of the two meridians is a fictional self-virtual idea. It is the idea of self-transcendence that grew in Tang Sheng's mind, just like the Monkey King in the Journey to the West. If you want to be rich and colorful, yet relaxed and carefree, you need to start from scratch and accumulate little by little.

Read a book by Inamori Kazuo called "How to Live." It will benefit you.

I am a Zen tea lover, and I love the world!

I hope my answer is helpful.

From your description, it's clear you're under a lot of pressure at work, spending ten hours a day in front of a computer. This can really take a toll on your back muscles. You've chosen to use some methods to relax, which is a good start.

You have doubts. You think that even if you meditate, you'll never be able to spend less time on the computer. But you're wrong. The effect of meditation doesn't depend on how much time you have to practice. It depends on whether you can spend a little time every day to persevere with your practice.

If you find it difficult to stick with meditation, you can also relax through breathing exercises and muscle relaxation exercises.

Meditate and relax.

People with chaotic minds and lots of negative emotions need to practice meditation more.

Meditation and mindfulness will improve your brain and help you rebuild brain neural circuits. Our brain has a "default network mode." When our brain is idle, for example, when we are not concentrating on writing a work report or giving a speech, it will enter this default network mode, which will start aimlessly searching for problems and wandering thoughts.

It is a simple fact that as soon as a person is idle, they feel unhappy. Even when you are busy and focused, all kinds of problems arise when you are idle.

You can turn off this default network mode in the brain. You can even change the way it connects.

Mindfulness meditation is the simplest way.

Long periods of mindfulness meditation reset the brain's circuits and create new connections.

Your mind will not always find trouble when you are free at that time. It will just stay there quietly.

You will experience more relaxation and inner joy.

Meditation is a great way to relax after work. You don't need to meditate for a long time every time. Just meditate quietly for 15 minutes every day, or even start with five minutes every day. Stick with it, and you'll feel the relaxation and pleasure it brings you.

2. Relaxation through breathing

You can learn to use abdominal breathing by changing your breathing patterns. This will help you to relax.

There are two types of breathing: thoracic and abdominal. Thoracic breathing involves breathing through the chest, which is fast and shallow.

Abdominal breathing uses the abdomen to breathe, which is more full and long, and makes the body more relaxed.

When we are anxious and nervous, we often unconsciously adopt chest breathing. This is something we can change. We can change the breathing method and use abdominal breathing to effectively relax the body and relieve anxiety.

Do abdominal breathing. You can do it twice during a break at work when you feel tired.

Place one hand on your abdomen so you can feel the rise and fall. Breathe in slowly and deeply, filling your lungs with air and feel your abdomen rise to its fullest extent.

Inhale slowly, counting to five mentally. Then, hold your breath while your abdomen expands, counting to five.

Finally, exhale slowly, counting for five seconds. As you exhale, relax your body.

This is a complete set of abdominal breathing. Do ten sets per exercise (you can reduce the number if you want). Take a short break between each set and keep your breathing steady and even.

Practice abdominal breathing twice a day for 3 to 5 minutes each time for at least two weeks. This will make it a habit. These exercises reduce the physiological responses caused by stress and tension, and relax our bodies.

3. Muscle relaxation.

When we are under stress at work, our muscles will tense up, and tensed muscles in turn make us even more nervous and even anxious. This creates a vicious cycle that we must break.

Use the method of "progressive muscle relaxation training" to break this vicious cycle. This method relaxes the body's muscles and stops them from being tense. When the body is relaxed, the mind is free from tension and anxiety.

If you stick to progressive muscle relaxation training, you will help yourself to relax your body.

Progressive muscle relaxation training has three steps. First, choose a comfortable position to lie down in so that the body is fully supported. Second, take three abdominal breaths to calm the body down initially.

Progressive muscle relaxation training has three steps. First, choose a comfortable position to lie down in, ensuring the body is fully supported. Second, perform three abdominal breathing exercises to calm the body down.

Third, use the method of "first tense, then relax" to continuously relax all muscle groups in the body. Tense each muscle group for 10 seconds without straining the muscles.

After 10 seconds, relax for 15 seconds. Then rest for 5 seconds and move on to the next muscle group.

Your back muscles are relatively tense, so we're going to do more exercises targeting the back muscle group.

Bend your back strongly backwards, making your chest and abdomen stick out and form a bridge. Hold for 10 seconds, then relax. After 20 seconds, stretch your shoulders backwards and bring them together as tightly as possible.

Bend your back forcefully backwards, trying to make your chest and abdomen protrude and form a bridge. Hold for 10 seconds, then relax. After 20 seconds, stretch your shoulders back, bringing them as close together as possible to tense the upper back muscle group. Hold for 10 seconds, then relax.

Pay attention to the feeling in your back when relaxing.

This completes the relaxation of the back muscle group. You must relax all muscle groups in the same way, including the head, face, neck, shoulders, chest, abdomen, and feet. This complete progressive muscle relaxation training takes at least 20 minutes. If you have time, train two sets every day, after waking up or before going to sleep.

You will see results after just two weeks of consistent training. You will feel physically and mentally relaxed.

I want to be clear that you don't need to spend a lot of time on these relaxation exercises. What you do need to do is persevere every day. It's important to choose relaxation exercises that are suitable for you and stick with them. You'll find that even ten minutes of relaxation every day can help you relieve ten hours of tension!

This is a reference only. I am confident it will be helpful. Best wishes!

Dear Question Asker, I am Enoch, your answer provider.

From the description of the question, it can be surmised that the questioner's primary issue is prolonged computer work, coupled with the challenge of navigating complex interpersonal dynamics, which collectively contribute to physical and mental strain. Consequently, the questioner is seeking a means to achieve relaxation, encompassing both physical and mental restoration.

The questioner spends over ten hours a day in front of a computer, which is a demanding and exhausting schedule. It is therefore important to improve work efficiency. When tasks are completed efficiently, the questioner will feel a sense of accomplishment and well-being. Furthermore, after work, he can devote time to recreational or fitness activities, which will contribute to his overall well-being.

The questioner's preferred method of relaxation is meditation. This indicates that the questioner may be someone who prefers quiet and does not enjoy exercise. However, this is precisely the issue, as after a day of work and a day of computer use, the questioner is likely to feel tired and exhausted in this posture. Consequently, repeating the meditation may exacerbate this feeling. Therefore, it would be more beneficial to explore other forms of relaxation, such as exercise, walking, running, or other fitness activities. These can help to relieve the body's tension and soothe the nerves, leading to a greater sense of relaxation.

It is my hope that the questioner will master more effective work and relaxation techniques, allowing them to live each day in a happier state of mind and body.

Hello! It's great to be able to see the person's face when you read their letter.

Back tension can be caused by sitting for too long. Try some exercise and a massage to gradually adjust.

It can be tough to meditate when you're feeling sensitive. The more you feel things, the more you're going to notice external pressures. Meditation is an internal feeling, so if external pressures become increasingly intense, internal feelings will become increasingly low.

To open the two meridians of Ren and Du, you need to be humble, calm, and at peace. Practice in a quiet environment. Sit cross-legged, but if you can, sit double-legged, which is more stable. Breathe like a fetus. Focus on your lower abdomen to practice. Accumulate the true qi of breathing adjustment in your lower abdomen. Persist in practice. When you reach a certain level, you'll feel true qi rising from your lower abdomen. It will travel to your back, over your large vertebrae, your hundred meeting points, and then over your yin tang back to your lower abdomen. This cycle will repeat endlessly. Once you've opened the two meridians of Ren and Du, your physical fitness will improve. This will help your body prevent and treat diseases.

I'd like to answer the original poster's question in closing.

Relaxing in the fast-paced modern world is a process. Learn to set life goals, work hard for them, and establish the right values.

It's also about your mindset. After eating, you'll want to eat well, then get rich, and finally enjoy yourself. This shows that human needs are never fully satisfied. So, be content with what you have and you'll feel at peace. You don't have to demand everything.

I hope this answers your question. I wish you happiness and good health.

Hello there, question asker!

I wish I could give you more advice on physical and mental relaxation in just a short description of 200 words or so. Even so, I'd love to chat with you in my answer and help you see more possibilities when you feel confused and want to break the deadlock.

"True masters are hidden in plain sight."

City life is something we all have to face every day. Thanks so much for your question! It gives us a chance to chat about how to stay healthy physically and mentally in the middle of all the daily chaos. And it's a great opportunity to start each day with a relaxed attitude. If you've seen Stephen Chow's movie "Kung Fu," you'll know that many masters are hidden in plain sight. They're there, day after day, doing what might seem like simple work, but they're actually achieving the perfect combination of speed, power, and style.

So, in our everyday lives, we can also find a little time every day to work on ourselves and feel more free.

"Follow the way of nature and unify body and mind."

It's great that you're aware of your body's condition! We all get nervous sometimes, and it's totally normal for our back muscles to feel stiff. Have you tried doing a "body scan" for five minutes a day? Baidu has some great instructions and guided audio with music for this practice. It's a wonderful way to connect with your body and become more aware of its condition.

If you stick with it for a while, you'll find that your body and mind will start to work together more closely. You'll also start to get signals from your body, like when it's time to drink more fluids, take a break, or move around a bit.

[Treat yourself to some self-care and upgrade your equipment too!]

[Treat yourself to some self-care and upgrade your equipment too!]

You mentioned that you spend ten hours or so at the computer every day, and I can imagine that your work is quite challenging. You work so hard to provide for your family and advance your career. If you've ever played online games, you know that in addition to completing daily tasks, it's also really important for players to upgrade their equipment. Having good equipment will give you a boost!

The same goes for work and life! If you can afford it, I highly recommend choosing an ergonomically designed computer chair and mouse to help relieve the physical fatigue caused by prolonged computer use. And don't forget to treat yourself to a shoulder, neck, and back massage function on your instrument or sofa to help relax your tense body during your rest time. Learning to make use of resources is also one of the abilities of modern people!

I really hope the original poster can find a way to relax that suits them, achieve a balance between body and mind, and live a carefree life!

Hello! I really hope my answer can be of some help to you.

From what the landlord told me, it sounds like he usually works for a long time, spending ten hours a day in front of the computer. It's not easy, and it's totally normal to feel tension in your back. You want to relieve your work pressure and physical tension through some relaxing methods, right?

This is a fantastic idea! If we can find a way to relax, we can absolutely relieve the stress of work and physical tension.

You tried meditation but couldn't stick with it because you felt like you couldn't face your thoughts and feelings. But here's the good news: meditation is for people with chaotic minds and lots of negative emotions!

The amazing thing about meditation and mindfulness is that they can actually improve your brain and help rebuild neural circuits! It's true that our brain has a "default network mode," which kicks in when we're not concentrating on something like writing a work report or giving a speech. But, we can take control of this mode and choose to enter a more productive state of mind.

So, as soon as a person is idle, they feel unhappy. But there's no need to feel that way! Even when you're busy, when you're quite busy and quite focused, you can switch off this default network mode of the brain. And when you do, you'll feel happier!

So, how can we switch off this default network mode of the brain? The answer is simple: we can make it change the way it connects!

The simplest way is actually mindfulness meditation. It's amazing how, through long periods of mindfulness meditation, the brain's circuits will slowly be reset and new connections will be established!

In other words, when you are free at that time, your brain will not always find trouble. It will just stay there quietly, ready to embrace the joy of the present moment!

At that time, you will experience more relaxation and inner joy. So, choosing meditation is really an effective way to relax—and it's a great way to start your day!

You may also have a doubt that even if you meditate, the time spent meditating each day is unlikely to exceed the time spent in front of the computer. Well, we have great news for you! Did you know that

The great thing about meditation is that it's not about how long you spend meditating every day. It's about making meditation a part of your daily routine. If you can't meditate for 15 minutes a day, then start with five minutes a day. Just do it! As long as you persevere every day, you will slowly see results, and then you can increase the time you meditate every day.

However, if you don't like to relax through meditation, don't worry! We've got two other fantastic relaxation methods for you: breathing relaxation and muscle relaxation.

Now for some relaxed breathing!

Guess what! You can change your breathing pattern and learn to breathe using your abdomen.

There are two types of breathing: thoracic breathing and abdominal breathing. Thoracic breathing involves breathing through the chest, which is fast and shallow, and very rapid.

Abdominal breathing is a fantastic way to relax your body! It uses the abdomen to breathe, which is more full and long, and makes the body more relaxed.

When we are feeling anxious or nervous, it's easy to unconsciously start breathing from our chests. But there's a simple way to change this and relax your body, and it's as simple as breathing from your abdomen!

For example, when you are in the middle of stressful work and want to relax, you can practice abdominal breathing. It's a great way to de-stress!

Now for the fun part! Let's dive in and learn how to do abdominal breathing together.

Ready to get started? Great! First, place one hand on your abdomen so that you can feel the rise and fall of your abdomen. Then, slowly inhale deeply, allowing as much air as possible into your body and feeling the abdomen rise to the greatest extent possible.

Here's a great way to make inhaling slower: mentally count to five while your abdomen is bulging to the maximum!

And now for the finishing touch! Exhale slowly, silently counting for five seconds. As you exhale, feel your body relax and become limp.

And there you have it! You've completed a full set of abdominal breathing. Go you! You can do ten sets per exercise, with just a short rest of a few seconds between each set. During the exercise, just focus on maintaining a smooth and even breathing. You've got this!

Absolutely! We should practice abdominal breathing twice a day for 3 to 5 minutes each time, for at least two weeks, so that it becomes a habit. Through these exercises, we can reduce the physiological responses caused by stress and tension, relax our bodies, and relieve restless emotions.

2. Muscle relaxation.

2. Muscle relaxation.

It's amazing how our bodies and minds are connected! When we are tense, not only does our breathing change, but so do our body muscles. Our body muscles become tense, and tense muscles in turn make us more nervous and anxious, creating a vicious cycle. But there is a way to break this cycle!

The good news is that there is a way to break this vicious cycle! Progressive muscle relaxation training is an amazing technique that can relax the body's muscles and stop them from being tense. When the body is relaxed, the mind will also be free from anxiety and become relaxed.

Absolutely! You can absolutely stick to progressive muscle relaxation training to let your body relax.

Progressive muscle relaxation training has three simple steps. First, choose a comfortable position to lie down, so that your body is fully supported. Second, do three abdominal breaths to initially calm your body.

Now for the fun part! It's time to use the method of "first tense, then relax" to continuously relax all muscle groups in the body. Without straining the muscles, try to tense each muscle group for 10 seconds.

After 10 seconds, it's time to relax those muscles! Hold for 15 seconds, then rest for 5 seconds before moving on to the next muscle group.

Now, let's look at the key points of the back muscle relaxation training! Start by bending your back forcefully backwards, making sure to push your chest and abdomen out to form a bridge. Hold for 10 seconds, then relax. After that, expand your shoulders behind your back, bringing them as close together as possible to tense the upper back muscle group. Hold for 10 seconds, then relax.

When you're relaxing, focus on how your back feels!

This will relax a group of back muscles. And it's so important to relax all the muscles in the same way, including the head, face, neck, shoulders, chest, abdomen, and feet. This complete progressive muscle relaxation training takes at least 20 minutes, and it's so worth it! You can train twice a day, after waking up or before going to sleep.

Guess what? If you keep up with the training for two weeks, you will see amazing results! You'll feel more relaxed and stress-free, and you'll have more moments of calm and tranquility.

So, have you noticed that these relaxation exercises actually require us to practice every day? It's not about how long each practice session is, but whether we can persevere every day. And we can do it! Only by persevering can we gradually see results. We don't need to spend more time meditating than we do in front of the computer, but we can relieve the tension and stress of spending ten hours a day in front of the computer by relaxing for ten minutes every day.

I really hope this is helpful for you! Wishing you all the best!

Hello, question asker!

In the chaos of city life, we face endless challenges and stressors. We are overwhelmed by the sheer volume of tasks and responsibilities that demand our attention.

You're aware of your state and trying to adjust it, but the results aren't satisfactory.

The idea of opening the two meridians you mentioned is an interesting metaphor, but the reality is that not many people can open the two meridians, even in the exaggerated world of martial arts. You need talent, hard work, and a bit of luck. Most martial artists practice honestly, gradually increasing their internal strength and skills.

Don't set your goals so high. Relaxation is about doing something that helps you, not something that's completely effortless.

If you feel that you cannot face your own thoughts and feelings during meditation, then try a meditation that simply allows you to breathe and relax. Don't expect that just one or two meditations will help you relax quickly. When I first started meditating, I didn't feel anything obvious either. However, I did gradually see some improvement in my sleep and my mind became calmer after meditating intermittently for a period of time.

You don't have to stick to doing it every day. It's fine to do it every two or three days, or every four or five days. Don't set yourself any limits. You don't have to meditate for a long time either. A few minutes of meditation is enough—about ten minutes.

Go to the meditation section of Yixin and try more. You'll find the right one for you. Don't give up.

Apart from meditation, you can make some simple adjustments.

1. Take a break when you need to.

If you spend ten hours a day at the computer and maintain the same posture for a long time, you will get back pain and muscle tension. Set a small alarm for yourself, take a ten-minute break every hour you work, and use these ten minutes to take a walk, drink some water, do some simple exercises, and move your muscles.

2. Exercise.

Taking short breaks during work is not enough exercise. You have also had a hard day at work, so you should avoid strenuous exercise. Instead, do some soothing exercises like yoga, Ba Duan Jing, or walking. These can also strengthen your connection with your body. You only need to do them for ten minutes a day. If you can't stick to it every day, you can do it three or four times a week. In short, arrange it according to your own specific situation.

3. Allow yourself to be decadent occasionally.

You are often nervous, and I believe you should have high expectations of yourself. However, our bodies have limits. Work is already challenging enough, so don't set too many limits on yourself during the rest of the week. It's fine to occasionally slack off and do nothing, but avoid becoming addicted to short videos.

You can adjust in many ways, such as listening to music, keeping a diary, confiding in good friends, going shopping, and going on outings. Try them all. These methods are here to help you, not to confine you.

I am Haru Aoki, and I love you, the world.