Hustle and bustle and stress can quickly affect our gastrointestinal tract. One thing in particular helps against this: rest. With these meditation exercises you create a relaxed gut feeling.
This article shows you:
- Meditative exercises for a healthy gut feeling
- Relaxing massage techniques for your stomach
- Gentle methods of stimulating the intestines
Even if you are still calm on the outside: Your stomach reacts very sensitively and feels the hectic pace of everyday life. If he finally gets out of balance, it can be very uncomfortable. Balance it out by giving him a few meditative moments every day .
Our gentle exercises massage and relax your core , create a better gut feeling and also get the sluggish bowel going.
1. Hold carefully
Lie on your back , inhale and exhale deeply and evenly for a minute. Pay attention to your body and feel how it feels in the places that touch the ground. Now slowly move your right knee towards your stomach. Hold for 30 seconds, always thinking about relaxed breathing . How does the ground contact feel to you now?
Then slowly move the leg back , relax for ten seconds and repeat the exercise with the left knee.
2. Mindful holding
Lie on your back with your legs slightly bent. Now pull in your lower stomach as far as it goes . Exhale clearly and forcefully through your nose at the same time. Be careful, it takes some practice!
Then let the stomach snap back to its starting position with a small jerk (5 times, then relax for one minute and repeat once).
3. Liberating cycling
While lying down, lift both legs slightly at an angle and make slow, steady cycling movements in the air . First it’s relaxed straight ahead, then you can take a curve. To do this, lower your legs very slightly on one of the two sides.
After the exercise, loll and stretch extensively.
4. Compassionate pushing
Sit up straight, cross-legged, and bend your forearms. Now clench both hands into fists, with the respective thumb resting on them with a slight pressure on the top. Pay attention to your shoulders, which should be pressed down slightly. Hold for about a minute, breathing evenly, feeling into your stomach . Then shake out your arms.
5. Wide opening
Now stand upright with your feet shoulder width apart with your knees slightly bent. Extend your arms forward and bend them slightly at the elbows until the hands are almost touching. Now take a deep breath and open your arms wide as you go, as if you were hugging a giant balloon .
As you exhale, slowly lower your arms and relax your shoulders. Repeat the whole thing 5 times .
6. Keeping pace smoothly
This exercise is also done from a standing position, but with the legs straight . The arms hang loosely next to the body: Taking a deep breath, slowly turn your right foot outwards by about 90 degrees. Meanwhile, raise both arms to the sides until they are stretched at shoulder height . Be careful not to shrug your shoulders with you.
Then exhale, taking a large step forward so that your right knee is bent and your thigh is almost parallel to the floor. Hold briefly, then loosen and switch sides. Repeat the exercise 5 times.