Ever heard of the term “alpha state”? In fact, it is a term that indicates that your body and mind have reached a very relaxed state even though they are not asleep. In this state, your brain will emit alpha waves instead of beta (waves that emit when you are fully awake). To enter the alpha state, try relaxing your body and mind first. Then, apply one of the several methods outlined in this article, such as deep breathing, counting down, and performing visualization techniques, to make the process easier. Whatever method you choose, you should stick with deep breathing techniques to maximize the results.
Step
Method 1 of 4: Relaxing Body and Mind
Step 1. Choose the right time
Make sure your body and mind don't feel rushed to reach the alpha state, especially if this is your first try. Therefore, choose the right time, which is when you don't have to be busy with various other activities. If the daily grind is constantly interfering with your meditative process, try compiling a list of things to do so that your mind can refocus on meditating.
Step 2. Get comfortable
To enter the alpha state, your body and mind must first be calmed. That is, you should choose the most comfortable position! One that is recommended is the lying position. Therefore, try lying on your sofa or bed to relax.
If you want, you can also choose another position that feels more comfortable, such as sitting. The sitting position is also useful so you don't fall asleep while meditating, you know
Step 3. Eliminate all forms of distraction
To reach the alpha state, you must be able to focus on the meditative process being carried out. Close doors to keep out outside distractions, and try to silence any repetitive sounds or noises around you.
- If you want, you can turn on some relaxing music.
- Better close your eyes.
Step 4. Speak your thoughts
While preparing your mind for the meditative process, try not to ignore or hide any negative thoughts that arise. Remember, doing it is a waste of time, because your mind will be driven to fight these tendencies. Instead, take a step back to observe any thoughts that go by, instead of letting your mind be ruled by them.
Focus on the silence that is also part of your thought process, then try to push the negative thoughts that are popping up to the side
Method 2 of 4: Practice Deep Breathing
Step 1. Inhale through your nose, then exhale slowly through your mouth
Breathe deeply and slowly. As you inhale, make sure you take in as much air as possible through your nose, then exhale slowly through your mouth. If necessary, the process of inhaling and exhaling can be done through one source only, namely the nose or mouth.
Step 2. Breathe from the diaphragm
When the process of inhaling is done from the diaphragm, you will undoubtedly be able to take in more air than when breathing through the chest. Trouble detecting the source of breath? Try placing one palm on your chest and the other on your diaphragm (abdomen area). Then, take a deep breath and make sure the palm of the hand on the stomach experiences a more intense movement than the palm on the chest.
If your stomach or diaphragm doesn't move, inhale as deeply as you can until the abdominal area begins to move
Step 3. Breathe normally and through the diaphragm alternately
Once you have mastered the deep breathing technique, try alternating it with normal breathing. For example, inhale normally for a round or two, then switch to deeper, slower breaths. Then, observe the difference in sensation caused by the two.
Step 4. Count as you inhale and exhale
To make sure that the breath you are taking in is deep enough, try to inhale for a count of seven, then exhale for a count of eight. This will encourage your body to breathe slowly and evenly.
Step 5. Do a short session first
Start by breathing deeply for 10 minutes. Try setting an alarm so you don't have to keep looking at the clock! Then, close your eyes and practice deep breathing by breathing in for a count of seven, and exhaling for a count of eight.
Method 3 of 4: Using the Countdown Technique
Step 1. Begin the countdown process
This method actually serves as a bridge for your mind to enter a meditative state. Start by imagining the number 3 and then say it in your mind three times, then continue with the numbers 2 and 1 in the same technique.
Step 2. Do a countdown from 10
Now is the time for your official countdown. First of all, imagine the number 10 in your mind. As you do this, try to think, "I'm starting to relax." After a while, imagine the number 9, think, "I'm getting calmer."
Keep on counting down. On each number, say progressively more calming phrases, such as "I'm so relaxed," until you come to the thought, "I'm very calm, relaxed, and have reached the alpha state."
Step 3. Do a countdown from 100
Another method you can try is to count backwards from 100. Don't rush it, and give each number a pause of about 2 seconds. This slow countdown process can help your mind enter the alpha state effectively.
- Try associating one number with one breath. In other words, one number is equivalent to a series of inhaling and exhaling processes.
- If you want, you can also count forward until you reach 100.
Step 4. Try doing it again
Not everyone managed to reach the alpha state on the first try. If you experience a similar problem, don't hesitate to try the series of processes above. If you want, you can also try again at a later date, when you have the time and opportunity to practice these relaxation techniques.
If you feel frustrated, take a break before trying again
Method 4 of 4: Practicing Visualization Techniques
Step 1. Relax before doing the visualization process
Take a deep breath before your mind moves into the visualization process. This way, your body and mind will feel completely relaxed as you enter the alpha state you want to achieve. If possible, try to take deep breaths for 10 minutes before applying this method.
The visualization process encourages your focus to shift from the body to the mind. In other words, you are forced to focus all your attention on the imagined image, so that all personal worries and anxieties will disappear. Also, understand that the visualization process can increase alpha waves naturally
Step 2. Use the guide
Even if you're not in the studio, try downloading various apps that can guide your visualization process for free, or visiting the YouTube page for the right visualization guide.
Step 3. Use a peaceful and calming approach
On the one hand, visualization is actually another form of dreaming. At the start of the process, try to do one short 5-minute session. During the session, choose a place that makes you feel happy, peaceful, and/or relaxed. At this stage, you have not reached that place, but are traveling there in your mind.
- For example, if you choose a favorite cabin in the middle of the woods, try closing your eyes and imagining yourself walking down a path to get to that cabin.
- Engage all the senses as you walk. What do you see? What do you feel? What scent do you smell? What did you hear? What do you touch?
- Feel the sensation of the ground you are trailing and the cold air piercing your skin. Smell the scent of the trees. Hear the sound of feet against the path, the chirping of birds chirping, and the rustling of leaves touching each other. Then notice a dark brown dot in the middle of the forest that slowly gets clearer as you get closer to the cabin.
Step 4. Take a trip that fits your scenario
Now is the perfect time to enter your destination. Keep walking toward it, and as you pass through other areas, visualize all the signals your senses are giving you. Imagine the changes that occur when you walk through different atmospheres, such as from the outside into the cabin, or when you move from one room to another.
- For example, open the cabin door and enter the hallway in front of you. Imagine the lights above your head flashing rapidly, and smell the woods that make up the cabin. Feel and hear the sensation of stopping and the warmth that comes after you move into the room. Imagine that you turn a corner of a room and enter an area warmed by a fireplace.
- Choose a final stop, such as in a cave or a kitchen, then settle there with all your senses.
