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Structured Exercises In Stress Management Article
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Meditation Helps With Reducing Stress
The Eastern cultures have used meditation techniques to stress reduction for centuries. The goal of meditation is to quiet the mind and relax the physical body. Meditation can reduce stress hormone levels, lift mood, reduce blood pressure, and reduce adrenaline levels and skin temperature. It is recommended that you meditate early in the morning and again before the evening meal for twenty minutes each session. It is not recommended to have meditation before you go to bed as you could wake up in the middle of the night and be wide-awake and alert.
It can be difficult for those who are beginning a meditation routine to quiet their mind. Don't be discouraged if you are unsuccessful in reaching that quiet state at the beginning. There are certain methods you can use to allow meditation to flow naturally from the mind and body.
One method of meditation is a practice that focuses on breathing. This is called mindfulness meditation. This is the most basic form of meditation and this beginning technique is used for other forms of meditation. Sit with your spine straight on the floor or in a firm chair. Place both feet on the ground without crossing your legs or ankles. Look a few feet in front of you, or close your eyes so you can focus on your breathing. Feel as you breathe out each breath. If your mind starts to stray, concentrate on your exhale. One method to keep your mind empty is to see each thought being written on a blackboard. As each stray thought appears, use an eraser and wipe it off. This exercise could help you keep your mind clear of any interfering thoughts.
A second method of meditation is called transcendental meditation. TM uses a chanting word allowing all thoughts to flow out of the mind. The word has no meaning, just has a chanting sound to it and the word is repeated silently until disturbing thoughts are gone. This method has been proven to raise the mood of those who practice TM.
You may feel you don't have the time to devote to a meditation program. The last meditation practice we will look at is the mini-meditation. This method will give you an increased awareness of your surroundings and can be done while performing a routine activity. If you are doing dishes, allow the mind to focus on the senses. Feel the water slipping through your fingers; hear the sounds outside your window. Look at the bright colors in your kitchen, and any smells that may be coming from your stove. Light a candle and focus on the aroma as you continue to look at the colors of your kitchen, dishes, and the view outside. You may need to redirect your mind if it starts filling with worries, or any distractions.
This process of redirecting your mind to your senses will interrupt the stress response and helps in relaxation. It also gives you a sense of pleasure for the many beautiful, simple pleasures we have in our life.
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