10 Meditation Techniques to Reduce Everyday Stress

Though there  has been some development in technology, it has still not managed to rid people of stress as it has become a way of life. To a larger extent, stress is said to be internalized within the body due to work overload, family responsibilities and other factors related to life. How can such scenarios be handled? A solution that could be proposed in such situations would be: meditation, as it has always been. In the next sections, we shall list ten different exercises that would help achieve stress relief on a regular basis.

Mindfulness Meditation

As the name indicates, mindfulness meditation allows one concentrating on sensations, thoughts, and what's occurring around them at a certain time. What this technique demands is an ability to sit in silence and notice one’s feeling, thoughts and even the sensations on his/her body, and to do so without criticism. Centering of one’s mind might also be incorporated. Regular use of mindfulness meditation will help in making one focus on the present moment and therefore be less stressful or anxious about anything else.

Guided Meditation

If you have never meditated before, guided meditation is a great beginner’s technique. In most cases, it is about following the instructions provided by a speaker who guides one through the whole practice. Among the various types of guided meditations, imagery, affirmation and even guided ‘walk’ through the body can be found. The nice voice of the teacher helps to concentrate better and also to relax which is why it is very effective for people who just started meditating.

Transcendental Meditation

Transcendental meditation (TM) is a type of meditation in which a person is taught to think of only a single word through the aid of a teacher who speaks with them. This word is referred to as the mantra. It is used in this practice to aid you in moving past shallow thoughts to a deeper meditation. TM practitioners often report that they experience a state of deep rest and enhanced levels of mental function which then allows stress to be remembered as we relax deeper. As a rule, TM can be more effective if someone is trained to do it.

Body Scan Meditation

A body scan meditation practice emphasizes progressive relaxation allowing one to become aware and let go of physical tension they may have not realized they have been holding. One begins with the toes and works his/her way up to the head or vice versa. The body is then “scanned” mentally with regard to tension or discomfort, and the tensed areas are relaxed as one progresses. This practice not only aids in the management of stress but can also increase the body awareness as a part of the greater sense of self.

Loving-Kindness Meditation

Loving kindness meditation also called Metta meditation entails the development of the feeling of love and kindness first to oneself and then outward toward others. In this exercise, participants silently and mentally repeat words wishing ‘happiness’ or ‘health’ to themselves and others including those they dislike. This practice promotes positive feelings, lowers levels of anger and increases emotional fortitude.

Breathing Meditation

Breathing meditation is an easy practice and takes little time to perform which makes it very useful for people under stress. With the limited focus on breath only, this technique is applicable at any time and place. As you concentrate on your breath in and out, each breath very subtly calms you down. You can also control your deep relaxation experience by practicing different breathing techniques like deep belly breathing or the 4-7-8 breath. This goes a long way in clearing up the mind and stress up the body.

Visualization Meditation

As the name suggests, this type of meditation involves the use of imagery or graphic scene which directs or triggers peace and calmness. You can imagine looking out at an ocean, green trees all around or even a room, but the goal should be to use and enhance your imagination as much as possible. This extraordinary reliever of stress has the potential of transforming your mental state towards a more positive direction and returning it to normal. Some people find it handy when anticipatory worry is running high before an important meeting or as the day comes to its end.

Walking Meditation:

Interactive meditation in which participants walk is very suitable for individuals who do not prefer sitting while meditating. This, as the name of the practice explains, does not only involve stillness but also moving about and concentrating one’s mind. It directs attention to one’s feet and every step taken, as well as the movement of breath. Some researchers suggest that sometimes when people are undertaking a certain activity, it is better to carry it out repeatedly. This means that in the future, walking is likely to enhance meditation. Furthermore, physically active work is beneficial in stress management. Walking meditation is awesome because it can be done in quiet places in a far away country or even in a corner of the living room.

Zen Meditation:

Zen meditation also called Zazen is focusing on the present moment which can be very useful for an individual. It is worth noting that one has to sit, hold the position, breathe and concentrate on what is happening around. There are other forms whereby stages can be instructed to guide processes but in Zen this is not the case. Most are encouraged to remain neutral to the thoughts and simply let it be. This develops the awareness and helps maintain one’s mental calmness. With time more stress can be cut down and also the level of concentration enhanced by almost many times.

Yoga Nidra: Benefits, Steps, and Precautions

To clarify the concept, Yoga Nidra is described as the yoga of a sleeping person. One can also explain it as ‘yogic sleep’ because people practice it in the lying supine position. The practice is made up of sequences focused on achieving the complete physical and mental relaxation of the individual. As for a yoga Nidra, there are several techniques to initiate the process of relaxation, including, but not limited to, the focusing on certain body parts, using affirmations, and visualization. It is effective in dealing with psychoneurosis caused by chronic stress, and it shows positive effects on sleep quality.

Easily, the integration of any of those types of meditation in everyday routine will be beneficial to stress management. Because everyone of them has particular advantages, do not hesitate to experiment with them in order to find the most effective one. Even when only a few minutes of meditation are practiced, the individual gets an opportunity to be in a more composed atmosphere and achieve a better level of equilibrium as well.