Simple Meditation for Stress Relief and Relaxation

Stress is basically a disconnection from the earth, a forgetting of the breath. Nothing is that important. Just lie down

~ Natalie Goldberg

Stress is all around us. It creeps up on our day when we least expect it. When it does, it consumes our mind and body. We start loosing focus of the task at hand and start to give into negative thoughts. Meditation for stress relief will help combat any stress and get you focused in no time.

Meditation helps regain control of your body and mind. Starting with body scan meditation, you will focus on muscle relaxation then move towards different stress relief exercises and meditation.

During these stress relief meditations the focus will be on practicing deep breath and muscle relaxation techniques. Do not be concerned right now about what stress relief exercises are good. Just take some time to try one of the meditation techniques.

Stress Management 101

You might be feeling helpless at first. The endless things you have to do or bills you have to pay. Things just keep piling on. These items will attack your thoughts and take over your mind.

Take charge of your thoughts

Having control over your thoughts is the first step to managing stress. It is in your thoughts that all the negative storylines keep hooking your inner self to a pessimistic reality.

Write the floating negative thoughts on a piece of paper. Any thought that appears in your mind that causes any anxiety just write it down.  Let it all go.

I spend 20 minutes sometimes writing anything on my mind.It cleans my mind and helps me focus.

Simple Stress Relief Technique

  • Take a piece of paper.
  • Write down all thoughts.
  • Rate each thought 1 – 5. 1 = least stressed, 5 = most stressed.
  • Organize the list from highest to lowest.

Now reflect on the list. Look at the top most items that are causing you stress and reflect on “Why?”. Why is it so stressful? What is the true reason that you are stressed? This is to help you get to the root issue of the problem.

Our tendency is to get stressed about situations we have no control over. By reflecting, you can focus on your primary role in each situation. You can work backwards and create a stress action plan for you to accomplish those tasks.

Stress Relief Breathing Exercises

Breathing exercises can be performed with ease and comfort. Not only do they relieve stress, deep breathing can be done anywhere and any time. This is why this meditation technique is used by a lot of people. You can do it standing in the elevator, train or office.

The technique:

  1. Sit or stand in a comfortable position.
  2. Inhale very slowly. Fill up your lungs.
  3. Hold your breath for 5 seconds.
  4. Exhale slowly through your mouth
  5. Rinse and repeat, as many times you want.

As you breathe slowly your blood pressure will decrease and so will the level of stress in your mind.

Guided Visual Meditation

Visual meditation is not accepted by some because they believe the visualizations actually take away from the meditation itself. The visualization is a “distraction”. In my experience, I have found visual meditation to be a great stress reliever and help’s me manage stress during days.

Visualization meditation deals with focusing on any object for an extended period of time. This object could be the tip of your nose or a the scent of a candle. The focus is the object itself.

The visualization will shift your mental focus away from the stressful situation and towards another object. This will help you reduce stress and relax.

The Technique:

  1. Sit or stand in a comfortable position.
  2. Find an item to focus on. I like to light a candle in my room.
  3. Inhale into your belly through your nose.
  4. Hold your breath for 5 seconds.
  5. Focus your eyes on the object. Imagine you are the object. In my case, I would try to feel the heat and movement of the flame.
  6. Exhale slowly through your mouth.

Do this for as long you feel comfortable. I have practiced this enough where I can stand in a bus and focus on any object to bring myself some peace of mind. It takes a lot of practice but you can get there. Take your time and find that place of relaxation.

Got any meditation techniques that can help fight stress?

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