Relaxation and meditation are useful techniques that help you manage the effects of stress on your mind and body, according to the Mayo Clinic. Research suggests regular practice also might improve chronic conditions including asthma and allergies, depression, hypertension, pain and insomnia. Relaxation and meditation reduce stress and anxiety, improve concentration and bring a sense of peace and well-being to practitioners.
Basics
All forms of relaxation and meditation have common elements, according to the Mayo Clinic. Focused attention is the core component, requiring you to mentally remain in the moment, keeping your thoughts from drifting to worries and other distractions. Proper breathing also is critical, as it triggers a physiological effect that reduces tension and promotes relaxation. Finally, beginners should practice in a location that is quiet and free of distractions and in a comfortable position for best results.
Progressive Relaxation
University of Maryland Medical Center recommends progressive relaxation for stress reduction, especially for people experiencing sleep disturbances. Lie in a comfortable position and take long, slow breaths, allowing the abdomen to rise with each inhalation and to sink on exhale. Beginning with the toes, focus your attention on their weight, and feel the muscles gradually relax. Progressively move your attention to feet, ankles, calves and so on, until you have consciously relaxed each part of your body.
Visualization
With eyes closed, imagine a relaxing place, such as a stretch of beach or peaceful garden. Use all your senses to place yourself in that scene. For example, feel the sun on your face, smell the perfume of the flowers, listen to the waves crashing against the shore and watch the colorful sunset. When you first begin building this inner oasis, Mayo Clinic recommends doing so in a quiet place where you won't be disturbed. With practice, you will be able to call up the image any time you need to relax.
Deep Breathing
Vipassana is a form of meditation in which the practitioner focuses attention on the breath. The practice, which originated in India, is a form of mindfulness that keeps your thoughts in the present and leads to relaxation and clear insight. In a comfortable position, begin to breathe in a deep, relaxed rhythm. Focus on the air moving into your lungs and out again. When your attention strays, simply return your focus to your breathing.
Moving Meditations
Several forms of exercise that originated in the Far East combine breathing, a series of graceful physical movements and mental focus. Examples include Tai Chi, Qigong and yoga. These practices benefit the whole body, according to Mayo Clinic, improving flexibility and balance while calming the mind.
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