Meditation Techniques To Cope With Stress
As much as we try to avoid it, stress inevitably permeates all our lives at one time or another. Chronic stress is linked to health conditions such as high blood pressure and panic attacks. It can lead to sleepless nights and lack of energy. To reduce stress, many people turn to meditation.
Meditation is a spiritual practice that involves being in tune with your body and focusing on the present moment. When you focus on the present moment, you release all thoughts except for what you are feeling right then. Meditation has been shown to reduce stress as well as improve some health conditions. Below are three meditation techniques for coping with stress:
1. Breathing Techniques
Focusing on your breath is one of the most used meditation techniques. Deep breaths followed by long exhales is a fast way to relax your body and mind. By focusing on your breath, you will increase your oxygen intake and release any built-up tension. Try taking deep breaths that reach all the way to the middle of the belly. Control your exhale as your breathe out and feel every muscle in your body relax. Continue your breathing technique as you relax your mind.
2. Imagery
Another way to shift your focus away from your present thoughts is using guided imagery. Envision a peaceful scene, such as a beach or a beautiful countryside. Focus your attention on this scene and envision yourself there as if you were experiencing it in the present. Recall every detail and sound you might see or hear if you were truly there. In doing so, you will be relieving yourself of stressful thoughts and finding peace in your imagery. You’ll also be training your brain to focus better and work more efficiently.
3. Body Scan
The body scan technique involves sitting comfortably, closing your eyes, and paying attention to every muscle in your body as you breathe in and out. Start from the top of your head and work your way down to your toes. Pay attention to how each muscle is feeling, then mentally release all tension there as you work your way down your body. This will increase your awareness of your mind-body connection and help you relax better.
Meditation Tips
Meditation is best done by yourself in a quiet, dimly lit room. Find a place on the floor or in a chair where you can sit calmly and comfortably. Close your eyes so that you can focus your attention and energy inwards. Try to ignore any background noise as you focus on your body and breathing. Sometimes listening to white noise (like an air conditioner) can help to bring you into a more meditative state. Consider playing white noise from a streaming app if it helps you concentrate better. Additionally, there are plenty of guided meditation apps that will help you through the meditation process. As with anything, meditation becomes easier and more enjoyable the more you practice. For best results, aim for at least 10 minutes daily to reduce stress and improve your health.
