How to Practice Basic Meditation for Stress Relieve and Management?

Do you feel nervous, tired, stressed or depressed? 

Meditation is an ancient physical and mental exercise that promotes relaxation and well-being. Studies have shown that meditation may have physical and mental health benefits that relieve stress, such as lowering blood pressure, anxiety, insomnia, and depression. In addition, meditation has been shown to reduce the number of flu or colds you have, as well as the duration and severity of symptoms. 

You may think that learning meditation effectively is difficult or time-consuming, but in fact you only need a few minutes a day to practice these simple exercises and feel refreshed. Maintain a healthy lifestyle. With practice, meditation becomes easier to maintain and more effective because it creates resistance to stress over time. Studying hard and practicing meditation can change the stress experience in your life. life. There are many different methods of meditation, and this method is one of the most basic. With practice, you can use this technique to feel inner peace when you need it.

 

Basic Meditation Practice for Relieve Stress

Here's how to begin a basic meditation practice for Relieve Stress?

 

1.Find a quiet place

The world is a distracting place, and this may not be an easy request. However, when learning to meditate to reduce stress, a quiet place where you can meditate without interruption is valuable. As you become more proficient in meditation, external interference will disturb you less and less.

At first, many things may distract you. You will hear cars passing by, birds and people talking. It is best to turn off all electronic devices, such as mobile phones and TVs, to minimize things that may distract you from the meditation task.

Rooms with doors that can be closed usually work well, but you can also get earplugs if needed.

As you improve your meditation skills, you will find that you can meditate anywhere, even in stressful situations such as traffic, work, or crowded shops.

2.Determine a comfortable posture

Meditation can be done lying down, walking, sitting or in any posture. The key is to be comfortable, so that discomfort will not distract you. Some people may feel tighter in the traditional cross-legged position. However, this can be uncomfortable for beginners, so consider putting your butt on a pillow, sitting on a chair, or using a wall to support your back.

Choose where and how to sit

Many people like to sit in a comfortable chair, while others like to sit on the floor cross-legged. You want to be able to relax completely when you are awake, please make sure your posture is correct.

If your back is straight, it will be easier to stay awake during long periods of meditation. If you start your meditation practice in this way, your body will get used to this posture over time.

Tip: If you feel your shoulders sag during meditation, straighten it again. During long periods of meditation, a straight back can also prevent pain. If you choose to sit on a chair, sit toward the front of the seat and place your feet firmly on the floor. This will improve your posture and help you focus on the exercise.

 

3.Close your eyes gently

When you are in a comfortable position, look away with gentle gaze, and then slowly lower your eyelids. Keep your chin loose and open slightly. You want to relax all your facial muscles.

Tip: Don't squeeze your eyes too hard. If you feel your face is tense, slowly open your eyes, refocus on that gentle gaze, and then lower it again. At this stage, your goal is to relax every part of your body. If you feel some tension in some parts of your body, take a deep breath and relax yourself.

 

4.Control your breathing

All meditations use controlled breathing. Deep breathing helps to relax the body and mind. In fact, as long as you focus on breathing, you can practice effective meditation.

Inhale through the nose, then exhale through the nose. You will want your mouth to close, but relax as you breathe. Listen to the sound of breathing.

Use the diaphragm to expand the lungs. Put your hands on your stomach. It should rise when you inhale and fall when you exhale. Inhale and exhale regularly.

Controlling your breathing allows you to slow down your breathing rate and inject more oxygen into your lungs with each breath.

Deep breathing can relax the muscles of the upper body, such as the shoulders. Neck and chest. Deep diaphragmatic breathing is more effective than shallow upper chest breathing.

 

5.Focus on something 

Paying attention to something or not even paying attention to anything is an important part of effective meditation. The goal is to free your mind from the interference caused by stress and rest your mind and body. Some people choose to focus on an object, image, spell, or every breath, but you can also focus on a blank screen or other things.

During meditation, your mind may get lost. This is normal and expected, even for those who have practiced meditation for a long time. When this happens, just return your thoughts to the things you focused on when you started meditation, whether it's the object, breath, or feeling.

 

6.Put your thoughts aside

Although you cannot control your thoughts, you can control how much they affect you. This does not mean that you should ignore or suppress them, just keep calm, write them down, and then use your breath to return to the present. Learning how to do this in your meditation practice can also help you let go of everything for the rest of your life.

Tip: If you are taken away by your own thoughts, don't be too harsh on yourself. Take a moment to observe where your heart has gone without judgment, and then return to your breath.

 

7.Participate in prayer

Prayer is a type of meditation, performed in many different religious and non-religious environments around the world. Adjust your prayers to meet your needs, personal beliefs, and meditation goals.

You can pray loudly and silently or write down your prayers. It can be your own words or the words of others.

Prayer can be religious or casual. Decide what suits you best, your belief system, and what you want to pray for. You can pray to God, the universe, yourself, or anything special. It's your decision.

 

8.Know that there is no "right way" to meditate

If you emphasize your breathing style, what you are thinking (or not thinking), or whether you meditate correctly, then you will only complicate the problem. Meditation adapts to your lifestyle and situation. It's about taking time to relax in a busy and stressful world.

It may be helpful to add meditation to your daily life so that you can practice regularly. For example, you can choose to start or end each day with a few minutes of meditation.

You can try many different types of meditation techniques. Experiment by trying various methods. Soon, you will find a product that suits you and you like very much.

May be meditation centers and classes in your area. If you find that you work best in a group environment with a trained guide, please consider taking a meditation at one of these locations. You can usually get more information by searching for meditation and its location on the Internet, checking the newspaper, or visiting a local meditation center or temple.

 

9.Enjoy yourself 

Although meditation can bring you short-term and long-term benefits, it should also be an enjoyable experience. When we are accustomed to a lot of stress, some resistance to clearing the mind and relaxing is normal, but if you don’t like it, please don’t force yourself to meditate in a certain way.

The key is to find a sense of peace in the moment. When doing daily activities, don't neglect the opportunity to meditate. Trivial tasks such as washing dishes, folding clothes or repairing trucks are opportunities to meditate using relaxation methods (such as deep breathing).

Don’t forget that creative and relaxing activities are also effective for meditation. Listen to music, draw, read, garden, write in a diary or watch the fire in the fireplace. These activities can concentrate attention in a meditation state, reduce stress and change brain waves.

 

 

De-Stressing With Different Meditation Types:

 

1.Look for guided meditation 

Guided meditation is very helpful for beginners, because others will guide you to relax and enter a meditation state.  These are usually told through descriptions, stories, pictures or music, and can be accessed through sound files (mp3, CD/DVD, etc.) on a computer, mobile phone, tablet, or video.

Guided meditation uses the senses. Use smells, images, sounds, and textures to imagine various relaxation methods. Always follow guidelines on how to breathe, relax muscle groups, and create a sense of inner peace.

 

2.Listen to brain wave entrainment

There are many audio applications, CD/DVD and other forms of meditation available now, which use binaural beats to promote deep meditation very quickly. These beats synchronize the brain waves, thereby changing the frequency to help the brain reach various states of consciousness.

 

3.Focus on meditation

Concentration meditation allows you to focus on positive images, objects, sounds or spells. You might think of quiet beaches, shiny apples, or relaxing words or phrases. The idea is that the things you choose to focus on will help you stop distracting thoughts.

For your mantra, repeat a word or phrase that calms you down. You can choose something like "I feel calm" or "I love myself", but in fact anything that makes you feel better will work. You can speak loudly or silently, whichever way you prefer.

It may be helpful to put your hands on your belly so that you can feel your breathing as you practice breathing control, visualization or repeating mantras.

Consider Japa meditation. Use repeated Sanskrit words or terms and a string of beads for meditation. You can also try paragraph meditation, which uses spiritual or inspiring paragraphs to focus and achieve meditation.

 

4.Practice mindfulness meditation 

Meditate in this way to focus your attention on the present moment. You will be aware of what is happening right now and your experience during meditation, such as your breathing. You acknowledge your feelings, thoughts, and what is happening around you without actively trying to change it.

When meditating, observe the thoughts and feelings in your mind, but don't judge them or try to stop them. Let your thoughts and emotions pass by yourself.

Mindfulness meditation is effective because you can forget the past and the future. Stress is the result of overthinking about things we cannot control, what has happened, and what might happen. Through this meditation, you can no longer worry about everything.

By focusing on the present moment, you can restore your thoughts and feelings to mindfulness meditation. Pay attention to your body. Is your breathing deep and slow? Did your finger touch it? You won't stop thinking about it, just think about what is happening now.

Try to practice loving-kindness meditation. This is a deep wish for your happiness. You focus on the present feeling of love and happiness. Then you spread this feeling to other people in the world.

 

5.Practice sports meditation 

Yoga and Tai Chi are well-known decompression meditation exercises that use exercise and breathing to promote health. Studies have shown that they are an effective way to meditate and stay healthy.

Yoga uses different movements and a series of postures and controlled breathing exercises to reduce stress and help you relax. Posture requires balance and concentration, so you can't think about the source of stress.

Tai Chi is a Chinese martial art that uses a series of gentle poses and movements to meditate. The movements are carried out at your own pace, slowly and gracefully, while controlling your breathing.

 

6.Walking and meditation 

Slow down and focus on your legs and feet. Pay attention to the feeling of movement when you move your legs and your feet touch the ground. Consider the feeling of appearance. If it helps, you can try to silently repeat the action words related to walking: "lift", "move", "drop your foot", etc.

   

How to Practicing Meditation for Stress Relieve?                                         

1.Find a calm and relaxing environment

It can be anywhere. Outside under a tree, in a bedroom with lights off, or even in your living room. Any place that makes you feel comfortable is great. Make sure that the area you choose is free of interference and that there will be no interference in the future. You must focus on the here and now.

 

2.Find a comfortable position

Whether you are sitting, lying or standing, it's up to you. Make sure it is comfortable for you. After finding your place, close your eyes.

If you are sitting down, you need to maintain a good posture in order to breathe better. Your back should be straight, your chest should be slightly raised, and your shoulders should be back. Lift your chin slightly, but don't strain your neck. Your wrists should be placed gently on your knees with your palms open and facing upwards.

 

3.Take a deep breath

When you are in your position with your eyes closed, breathe slowly and deeply. As you inhale, relax. Relax your shoulders and neck, and wiggle your toes or fingers. Inhale slowly and as you exhale, imagine that all the stress and worries leave your body each time you exhale.

 

4.If you can, try to clear your mind and aboid distractions

Postpone any tasks that might wait until you complete the meditation. When you breathe in, let go of all your worries. Stop emphasizing or considering commitments, appointments and responsibilities. Save it for later use. Instead, become self-aware. Look at your breathing, your relaxation. Live in the moment and benefit from it.

Of course, if the phone rings or you need to do some important tasks, take care of it. You can always return to this meditation in the future.

 

5.Imagine yourself in a happy place 

This may come from a vacation when you were young a few years ago, an imaginary place, or just sitting alone in a park. The key is to feel good from this place.

Another option is to practice mindfulness meditation. Just focus on what you are experiencing now. Focus on your breath, what you hear or smell now. Rethink your breathing as much as possible.

 

6.Relax your body

Close your eyes, continue to breathe deeply, and imagine that your entire body has slowed down. The heartbeat, blood flow, all the way to the feet, should start to feel loose and heavy. In the next few minutes, as you breathe slowly, continue to imagine yourself in a happy place.

Check if there are any parts of your body that are tense due to stress. Start with the toes and continue to the scalp. Imagine that every deep breath flows into that part of the body in the form of heat or light. Do this for 1 to 2 minutes, and then repeat this operation in each narrow area.

 

7.Take your time

Don't worry about how long to meditate. Continue to meditate until you feel relaxed and refreshed. If you need a time frame, research shows that 5 to 15 minutes is beneficial. Once you feel that you are done, open your eyes and feel its benefits.

 

 

 

Different Types of Meditations to Use for Stress Relief

 

Different Types of Meditations to Use for Stress Relief

Meditation has great benefits for stress management and overall health. Although there are many different effective meditations, each one brings unique things, and some meditations may make you feel more comfortable than others. Feel-good meditations can be tried, because these are the ones you will continue to practice.

Here are some of the most popular, effective and enjoyable stress-reducing meditation methods; try a few to see which meditation works best for you. Then practice regularly and let the meditation of your choice change your life.

 

Mindfulness Meditation

Mindfulness meditation involves greater awareness of the present moment. Through practice, it can be used anywhere and can provide a lasting decompression effect. This simple meditation technique can be learned quickly and is considered by many to be one of the easiest meditation methods to relieve stress. There are many mindfulness meditation techniques that can effectively relieve stress and relax. The fully existing, fully ingrained, and non-judgmental "now" can be counted as a mindfulness meditation technique. If practiced regularly, you can bring the benefits of meditation into your life.

 

Chocolate Meditation

Chocolate meditation is one of the most delicious meditations and can be completed in just a few minutes. This kind of focused meditation allows you to mobilize many senses at the same time and lose yourself in all senses.

 

Loving Kindness Meditation 

Compassion meditation is simple and has many benefits for stress management and overall life satisfaction. Read the benefits of loving kindness meditation here. Like most meditations, this feel-good meditation technique can be practiced in a variety of ways, and a fairly effective version involves focusing on yourself, close friends, and other loved ones in a specific way.

 

Music Meditation

Music can affect not only emotions, but also our physiology. The influence of reading music. Using music as a focal point can help you relax during meditation, can provide current attention, and can create a pleasant meditation experience.

 

Bath Meditation

Bathing meditation involves the conventional aspects of meditation, but has the relaxing environment of a bathtub. Soaking in the hot tub brings some unique benefits, and you can relax after a long and stressful day. If you need to clean yourself anyway, why? Don't try bathing meditation?

 

Scan Meditation 

When stress strikes, the stress is usually transmitted in the form of physical tension. We often feel this tension so frequently that we don't realize it when we experience it and continue indefinitely. Physical tension can lead to emotional tension, thereby forming a "feedback loop" of stress. Body scanning meditation can help you understand the tension of your body and at the same time help you release it.

 

Walking Meditaion

Walking meditation has the advantages of meditation and exercise, and it is easy to learn and practice. This is why walking meditation is a very useful technique for beginners.

 

Mantra Meditation 

Mantra meditation is one of the easiest meditations to learn and has proven to be an effective way to relieve stress. Some people may find it strange to repeat a word loudly or even quietly, but for those who like to concentrate during practice, mantra meditation is very helpful. Many mantra meditation techniques allow you to repeat mantras in silence. It also has the added benefit of allowing you to focus on a word whose meaning resonates strongly with you, such as "hope."

 

Brief Meditation 

Research shows that even a brief 10-minute meditation can have beneficial effects. 1 When you don't have time for a full 20 minutes of meditation, a shorter meditation may be a good way to quickly relieve stress. Second, when combined with regular exercises, they can bring you back to a place of calm and relaxation, similar to your experience in a regular meditation course. This makes them effective and convenient.

 

Aromatherapy Meditation 

Aromatherapy has many stress-relieving benefits. When integrated into your meditation practice, you can also add extra pleasure and relaxation.

 

Stress Relieve Meditation

Life can be stressful, and stress can have a serious impact on our health. At some point, many of us will experience the feeling of being overwhelmed, as if everything is too much. Sometimes, just taking time for our brains to stop and rest is enough to make us feel better right now, so before we go anywhere. In addition, here is a quick exercise to help you get away from stressful thoughts immediately.

 

What's Stress-buster 

Meditation has been scientifically proven to help relieve stress after only eight weeks of regular practice. A large number of studies have shown that meditation is an effective stress management tool that will eventually reprogram the brain because the meditator will eventually have more stress management capabilities (when meditation is a continuous daily practice). With more open minds and less reaction, we are more capable of coping with life pressures—career, family, relationships, college, finances and even transportation—start to pile up. But before we delve into how meditation can fight stress; we must first understand the impact of stress on the body.

 

 

Physical effects of stress - Stress isn't just in the mind

Physiologically, stress triggers the autonomic nervous system, leading to an increase in the release of adrenaline and cortisol (the "stress hormone"). Too much adrenaline can increase the risk of heart attack and stroke); too much cortisol can affect our health in many ways: increasing blood sugar levels, suppressing the immune system, and constricting blood vessels. When these hormones are released into the blood, the liver produces more glucose, which provides energy to activate our fight or flight mechanism. Therefore, every time this happens, we enter a reaction mode, causing blood pressure, heart rate, and cholesterol levels to rise, all of which destroy our immune system, energy levels, and health. dream. Too much adrenaline can increase the risk of heart attack and stroke); too much cortisol can increase blood sugar levels and constrict blood vessels.

 Of course, everyone’s experience of stress is different. The degree of our stress depends to a large extent on our requirements and our responsibilities. Each of us must be familiar with the impact of stress on us, whether it is muscle tension, chest tightness, headache, fatigue, insomnia, etc. Nausea or dizziness, just to name a few symptoms. We meditate through the "relaxation response" to counteract the "stress response", thereby reducing blood pressure, heart rate and oxygen consumption. It also produces more gradual changes in the brain, which is where meditation really does its magic.

 

Reframing stress:

Meditation does not fall into our stress, but teaches us to be observers of certain mental patterns, thereby reducing their impact on the body.

Change the story

Experiencing stress usually creates a story in our minds, and if we fall into these stories, we will say things to ourselves or others, such as "I'm stressed!"-so we basically keep the pressure and make sure we are in the rest of the day It feels like this everywhere.

Apply a new lens

When we meditate, we take time to be curious about our thoughts and feelings, as if we are looking at stress through a new perspective. In this deliberate reflection on our experience, we can completely change the way we view and respond to stress. Good stress/bad stress Meditation is not about eliminating stress; it is about managing it. It largely depends on how we view stress. By changing our way of thinking, we can reduce the impact on our physical and mental health.

 

Zoom out 

The way we perceive stress can exacerbate or minimize our physical reactions, so meditation gives us the opportunity to take a step back and pay attention to the thoughts and stories of how the brain triggers stress.

 

Good stress/bad stress

Meditation is not about eliminating stress; it is about managing it. It largely depends on how we view stress. By changing our way of thinking, we can reduce the impact on our physical and mental health.

 

Pressure is often criticized, which may not be right. Think about where we would be, for example, if we didn’t have a distress signal that would allow us to escape danger. Or, if we are not under pressure to complete projects or tasks on time. Some people even thrive in high-pressure competitions, feel complete control in the fast lane, and are completely stressed when things slow down. Therefore, the degree of stress may vary from person to person. 

However, a good experience that is in our best interest will continue to generate pressure. There is no way to avoid it. Our assessment of stressful situations affects the degree of distress we associate with a particular event. However, from a mindfulness perspective, it can soften the way we perceive stress and relate to it in a more forgiving way. 

Next time you experience a stress response in a "good" situation, try to figure it out for yourself. Apply negative labels. Instead, try to think of it as something powerful and energetic that can prepare you to face the challenges in life.

 

 

Difference between stress and anxiety

Stress is a heightened emotion; anxiety is a diagnosed condition.

Because stress and anxiety have many physical symptoms (they trigger the amygdala in the same way), they are often used interchangeably, but they are two completely different states. Stress often arises from situations that we can see and understand; we tend to know what we are dealing with and what makes us stressed. On the other hand, anxiety is a lingering intuition, and it is not always clear why it happens.

 

 

Stress in the workplace

Deadlines, long working hours, increased workload, job security, or a tense relationship with the boss are common causes of stress that affects our performance. What is the effect of all this? Work has become a major source of stress. According to reports, one-third of employees in the United States feel stressed. 

Moreover, according to the Chartered Institute of Personnel and Development (CIPD), chronic stress is one of the leading causes of workplace illnesses. Studies have shown that stressed employees have lower levels of engagement, reduced productivity, and higher health care costs.) From depression to heart disease, the consequences of stress-related diseases cause US companies to lose up to 190 billion U.S. dollars each year.) More employers are investing in scientifically based mindfulness training, understanding the benefits of productivity and morale, and realizing that meditation helps employees regulate emotions, change brain physiology and improve stress biomarkers. 

Scientific research increasingly shows the benefits of meditation and mindfulness training. A 2016 Harvard study showed that meditation has a longer lasting effect on stress reduction than holidays. After 10 months of meditation, the stress level of the vacationer returned to the original level, while the stress level of the meditator continued to decrease. A 2018 study found that after participants used the Headspace app to meditate in the workplace for 8 weeks, pain was reduced by 46% and negative emotions were reduced by 31%. 

"Brief mindfulness training has beneficial effects on all aspects of social mental health," he concluded. Our thoughts in private life are the thoughts we bring to the workplace, and vice versa. Through meditation, we can enjoy a healthier mind by developing awareness of the stress we feel, instead of immersing ourselves in it or letting it drive our behavior.