Meditation Techniques for Stress

Meditation is a form of relaxation that has been used in various forms for thousands of years, according to the Mayo Clinic. Originally it was used for spiritual purposes, but it has become a popular way to fight stress. There are many types of meditation. Most are done mentally, but some include physical movements. There are even brief techniques that can be worked into a busy day, because they only take a few minutes.

Mantras

Mantras can be used during meditation to help your mind stay focused. A mantra is simply a word or phrase that you keep repeating in your mind as you relax, the Mayo Clinic explains. It fills your thoughts to keep out distractions that might cause stress. You can use a mantra while sitting in a comfortable chair or lying down for your meditation session. Come up with a word or phrase that is particularly meaningful for you.

Mindfulness

Meditating with a focus on mindfulness can help you fight stress because it teaches you to simply accept your state of being, according to the Mayo Clinic. You sit or lie down, close your eyes and focus your thoughts on what you are doing and feeling. For example, you can concentrate on your breathing and any body sensations. Outside sounds may also be incorporated into the meditation. You simply acknowledge them in your mind without thinking about them any further. If thoughts or emotions enter your mind, you let them occur without judgment. This teaches you to accept thoughts without allowing them to cause you stress.

Guided Imagery

Guided imagery can be a powerful relaxation technique because it takes your mind to a peaceful, restful place. A meditation leader will guide you to a peaceful place in your mind by giving step-by-step instructions on calming your thoughts and mentally moving to that place. The instructions might also include physical instructions like tensing and relaxing muscle groups or imagining weightlessness in limbs and other body parts. These meditations are often accompanied by soothing music. They may take anywhere from five minutes to half an hour, and can be used as a quick stress-buster or a way to relax before bed. Guided meditations can be purchased on CD or in MP3 format.
You can also use your own visualizations at stressful times during the day. Take a minute or two to close your eyes and imagine being on a beach or in another calm, relaxing place.

Yoga

The Mayo Clinic recognizes yoga as a form of meditation, even though it is a physically challenging activity. It uses body postures to help participants calm their minds as they make their bodies more flexible. It reduces stress by providing a physical release and helping people to stay in the moment rather than dwelling on outside stressors. Yoga can be done in health club classes or at home with exercise DVDs. The Help Guide wellness site recommends starting with a class to learn the proper moves before trying yoga on your own.

Tai Chi

Tai chi is actually a Chinese martial art, but the Mayo Clinic identifies it as a meditative activity. It consists of a series of slow, controlled movements and postures done while the person also focuses on deep breathing. Help Guide states that tai chi is appropriate for almost anyone, including older adults and people with physical challenges, as it can be tailored to an individual's pace. Many health clubs offer tai chi classes, and DVDs are available for home use.

References

• Mayo Clinic: Meditation
• Help Guide: Relaxation Techniques for Stress Relief