Beginners often find it difficult to imagine where to start spiritual development. No problem! There are 10 excellent, easy-to-implement techniques. They suit men and women of absolutely any age.

You need to choose several techniques and apply them on a daily basis. This will help improve your mood, find more vitality in yourself, and not succumb to difficulties. After just a few days of diligent work, a person will feel spiritual freedom and begin to see the world in a more positive way than before. A good mood, clarity of mind, and lack of fears are guaranteed.

Breathing and counting

A simple exercise that helps you calm down and feel harmony.
You just need to breathe deeply with your full chest and count your breaths to 10 (mentally). After the tenth, start counting from the beginning. You can continue for about 5-10 minutes or just until you feel calm.
It is better to do this technique in moments of emotional stress, anger. It also helps in conflict situations. Instead of arguing with a person, you can just breathe. If during the day there were no negative emotions, then it is worth using the breathing technique before going to bed.

The exercise does not always help you calm down. This is normal. If a person feels that negative emotions have not gone away, they need to be released.
You can even "break loose" on the offender. The main thing is not to suppress anything in yourself, because this harms psychosomatics.

"Inner Smile"

This technique takes only 2-3 minutes, but it greatly improves your mood and gives you a surge of energy. It should be done in stages:

1. Imagine yourself as a very small, microscopic creature.
2. Imagine that you are inside your own body.
3. Inspect all the hidden places, all the internal organs. At the same time - smile at everything you see, wish each part of the body and each organ health and strength (you can even mentally).
4. After completing the examination - wish the whole body a good day and pleasant emotions.

Observation

The observation technique should be practiced in moments of increasing fear, anxiety , anxiety. As soon as such an unpleasant sensation appears - you need to imagine that you have separated from it, "came outside". In other words, look at your problem from the outside, as if it were someone else's.

Examine, analyze, try to understand its nature ... In the process of such observation, a person quickly calms down and even finds a logical solution.

To make it easier, sensations can be visualized. For example, it is convenient to imagine physical pain as a thorny plant or stone. After this, it is easy to figure out in which part of the body this pain lives and what goals it pursues there. When you figure it out - all that remains is to imagine a large sunbeam that passes through the problem and completely dissolves it. 

This method can reduce physical pain, relieve an attack of panic or fear. It may not work the first time, but after several attempts a person always manages to learn this technique.

"Journey"

Movies and TV series often show the rituals of Native Americans, Buddhist monks and other interesting people.

These rituals are very different in different cultures of the world. But there is always one common feature. Almost all nations have such a spiritual practice, in which a person goes to a "place of power" to receive energy and wisdom there.

But people who want spiritual growth do not need to go anywhere. It is enough to imagine a "place of power" in your head. It can be a cozy forest clearing, the shore of a pond, your home - anything. The main thing is to imagine yourself in this place and feel how peace and relaxation fill your body and soul. It is worth practicing a little, and soon the "journey" will take no more than 5 minutes.

It is best to use this technique when a person feels a loss of strength and moral exhaustion. It helps to quickly restore energy and at the same time calm down, overcome anxiety.

Gratitude

This technique, like the "journey", is present in most world spiritual  practices. In addition, it is often used by the powers that be, including religious leaders and eminent scientists.

The exercise is very simple. You need to sit comfortably in a quiet place and think about all the good things in life. Try to remember everything that makes existence more pleasant. And then - thank the Universe for all these wonderful things.

It is imperative to express gratitude for loved ones, physical health, the opportunity to earn money. But the list is not limited to this. You can thank for anything. And in the end - be sure to say "thank you" to the Universe for the difficulties and trials that make us strong and conscious.

The most effective time for this technique is immediately after waking up or before going to bed. Mental gratitude gives strength, fills with energy and removes anxiety.

"Cleansing"

This exercise is based on the connection with nature. The more strongly a person feels it, the more effective the "cleansing" will be. And the point of the technique is to release the tension accumulated during the day and prepare for spiritual growth. Therefore, it is necessary to use it at the very beginning, before other techniques.

When "cleansing" you need to turn to the 4 elements.

It is optimal to work with each one during the day. But if it does not work out, it is not a big deal: .

1. **Earth.** You need to sit down and lean your palm against the ground. Imagine that you are giving it all your worries and anxieties. But you need soil - asphalt is not suitable.

2. **Water.** There is nothing unusual here - just take a bath or shower. During water procedures, you need to imagine that water relaxes the body, washes away fatigue and fear, and soothes the soul.

3. **Fire.** In urban conditions, it is easiest to use a candle (or a fireplace, if there is one in the apartment). You need to light it and stare at the flame, trying to blink as little as possible. At the same time, imagine how the fire burns bad thoughts, feelings, grievances and experiences, turning them into ashes. When everything burns out, you can put out the candle.

4. **Air.** You can go outside or onto the balcony, close your eyes and throw your head back. Feeling the wind blowing on your face, imagine that it carries away negative emotions and problems. This frees up space for good emotions and joys.

"Mine or someone else's?"

Mood swings greatly complicate life and interfere with effective spiritual development. Often a person himself does not understand why his mood has worsened. And the answer is simple - empathy. 

Each of us from time to time "absorbs" negativity coming from someone else. Unfortunately, bad emotions and experiences are more contagious than good ones. And in moments of self-distrust, loss of strength, great fatigue, a person is especially vulnerable to such things.

As soon as heaviness or sadness appears in the soul for no apparent reason, you need to ask yourself the question: "Is this mine or someone else's? Are these my thoughts and emotions, or did they come from somewhere outside?" If the thoughts are really someone else's - this will quickly become clear, and everything will pass.

"Rainbow Rain"

Have you heard of chakras? Surely.

These are energy centers, of which there are 7 in the human body.

According to Eastern practices, each chakra has not only its own function, but also its own separate color.

That's why you can close your eyes and imagine warm rain pouring down from somewhere above. Only not transparent, but colored in 7 colors of the rainbow.

Getting wet under this imaginary downpour, you can refresh your chakras, nourish them with energy. Your mood rises, your physical and psychosomatic health improves. And at the end, it wouldn't hurt to smile at the "rainbow rain".

Refusal of claims

Every person expects something from others. Usually this is quite normal, but when there are too many demands, it is too much. Moreover, most often, the closest people suffer from inflated expectations.

When we are dissatisfied, we express our claims to them. This spoils the mood of both us and our loved ones. But even if a person does not talk about his dissatisfaction, he still thinks. And fills his soul with sharp negativity.

Therefore, it is important not just to remain silent about your claims, but to refuse them. It is important to understand that adjusting someone to yourself is very selfish. And it is worth starting with an elementary technique:

1. When alone, think about the person from whom you expect too much. This can be a loved one, a relative, or even a boss at work - anyone.

2. Imagine his face in your head or even look at a photograph.

3. Look straight into the eyes and say, addressing them by name: “I no longer have any claims or expectations of you. I accept you as you really are. I no longer demand what you cannot offer me. Forgive me for the claims that were in the past.” The text is an example, you do not have to repeat it word for word.

4. Turn to yourself. Think about what caused these inflated expectations. Maybe there is some internal need?

If so, allow yourself to satisfy it yourself, and not wait for it from others.

This exercise should be done several times in a row over the course of several days.

Then unfounded claims and inflated expectations towards a loved one will completely disappear.

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