Reduce Stress with meditation
Over time, if allowed to go to long, stress can have long-term effects on our health. We need to provoke a relaxation response to reduce stress and bring our nervous systems back into balance. If you aren’t sure how to do this, the following are 10 specific Quick relaxation techniques to produce relaxation and ease stress. Most take between 10 and 20 minutes, and a few techniques you can do during a ten-minute break in the middle of your day.
1. Deep breathing meditation
Sit up straight. Place a hand on your stomach and one on your chest. Take a deep breath in through your nose and breathe out through your mouth, concentrating on pushing out your abdomen, not your chest.
2. Progressive muscle relaxation
Wear loose, comfortable clothing, and take a minute to breathe deeply. You’ll slowly relax all your muscles starting with your feet and working up. Begin by focusing on one foot, and squeeze those foot muscles tightly. Count to 10, and relax that foot. Take a moment to breathe slowly, and then do the same with the other foot. Work slowly upward to each calf, each thigh, and so on.
Imagine yourself in a calm, comfortable, safe, warm, restful, and relaxing environment. For example, if you imagine a scene at the beach, focus on specific imagery, like the sounds of water, the warm breeze, and the feel of the sand.
4. Body scan meditation
Lie on your back and breathe deeply, using your stomach. Start with the toes of one foot, and focus on the sensations in those toes for a minute or two, imagining your breath reaching your toes on that foot. Move up through each part of that leg, and then start with the other. Work upward through each part of the body including each part of the face up through your scalp. Then imagine your breath going beyond the top of your head as you hover above your body.
5. Mindfulness meditation
Find a quiet place and sit up straight. Focus on a feeling you have, or imagine a scene, or concentrate on an object or a word. Keep an open mind and don’t stress over whether you’re doing it correctly.
6. Visual meditation
Standing, sitting, or lying down, close your eyes and imagine yourself in a serene setting. using all your senses, focus in imagery that appeals to as many of your senses as possible: sight, sound, touch, taste, and smell.
7. Self hypnosis
In a comfortable and quiet location, relax your muscles and repeat short affirmations that you are becoming more relaxed. Then, repeat any affirmations you prepared ahead of time.
Exercise is a beneficial way to reduce stress. It combines breathing and poses that improve strength and flexibility.
9. Tai chi
This is a low-impact series of slow and deliberate movements. Participants may be in a group, but their movements are self-paced.
Listen to calming music or relaxing recordings of nature sounds.