Meditation to Reduce Stress, Stress Management
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By :
peter hutch
Submitted
2008-10-28 00:00:00 |
Meditation is a group of mental training techniques. You can use meditation to improve mental health and capacities, and also to help improve the physical health. Some of these techniques are very simple, so you can learn them from a book or an article; others require guidance by a qualified meditation teacher.
Meditation is the intentional self-regulation of attention. It enhances concentration and awareness as an individual focuses systematically and intentionally on particular aspects of his inner or outer experience. It is a way to pay attention on purpose, in the present moment, and nonjudgementally. Meditation can have profound influences as a method of calming the mind and body while developing clarity, insight, and a deepening awareness of self-understanding.
Meditation can be done by anyone. It’s easy to do and for something that takes up so little time and effort the health benefits are enormous.
Meditation is a one of the natural methods of relieving stress. Though meditation and stress are inter related now, it actually started as a religious practice. Meditation is a simple way to balance a person's physical, mental and emotional states. Meditation originated from Hinduism. It was also developed independently in Sufism. Meditation was later done for non religious purposes like exercises, martial arts and treatment of health conditions.
Practice Focused Meditation
This type of meditation involves focusing on something intently as a way of staying in the present moment and turning off your internal dialogue. Many people find this type of meditation easier to practice than classic meditation where you focus on nothing to quiet your mind. With focused meditation, you can choose to focus on almost anything that involves the senses, including sounds, visual pieces, tactile sensations, tastes and smells, and even the your own breathing!
The benefits to beginning a meditation practice go beyond the 20 minutes of time that you put into practicing. When you deeply relax into a state of calm and tranquility, it provides your body a mini-vacation. It is as if you peel off layers of tension and stress and find the real you that exist outside this stress filled battle zone. Meditation sessions reset your internal computer back to normal and balanced. Besides the feeling of peace and relaxation, your energy and vitality increase, the brain fog clears and you are able to concentrate better
Learning to relax can be as simple as lying in a dark, quiet room and counting your breaths. Lie on your back with your hands folded on your stomach or placed at your side. Take a deep breath, hold it for a half-second, and let it out slowly, feeling your stomach rise as you inhale and flatten as you exhale. Keep your shoulders down: they shouldn't rise or fall with your breathing, but should stay relaxed. Breathe this way, counting each breath (just to give your mind something to do) for ten minutes (it helps to set a kitchen timer so you don't need to look at a clock.) This simple technique has been shown to lower blood pressure, calm anxiety and increase energy.
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