Meditation for Reducing
Meditation. Stress affects people in many ways. It can
have both physical and emotional effects and can be either
positive or negative. On the positive side it can drive one to
action, however there are more negative aspects of stress. The
feelings associated with stress include anger, depression, and
anxiety. These can lead to physical symptoms as well.
Stress is in fact the root cause of many of todays health
problems. People are always looking for a quick fix or a magic
eraser to rid stress. It is not possible to relieve stress and
it is best to take a natural approach to help manage stress and
to help prevent ill effects.
Meditation has the opposite effect on the body as that of
stress. Meditation slows the rate of breathing, heart rate
slows down and blood pressure normalizes. The adrenal glands
dont produce as much cortisol and epinephrine hormones as
are present in high amounts during times of stress.
This also improves immune function. Meditation helps to
clear the mind, allowing for calming thoughts and even
increased creativity and personal insight. Meditation restores
the body to a calm state, allowing for the body to help repair
itself along with the ability to help prevent new or further
damage from the effects of stress.
Meditation is great because it is always available, doesnt
cost anything and is extremely effective in short-term stress
reduction as well as long-term health. Meditation can also be a
spiritual practice. Many people experience meditation as a form
of prayer, which brings them a sense of comfort and well being.
There are a few ways to practice meditation.
All you need to start is a few minutes of privacy and quiet,
some comfortable clothes and an open mind. The effects of
meditation can often be felt the first time you practice. Basic
meditation involves sitting in a comfortable position, eyes
closed just trying to quiet your mind by thinking of
This does not always come easily right away for everyone.
The basic idea is just to think of yourself as observing your
own thoughts. Listening and observing to what is being thought,
but not engaging. As thoughts materialize in your mind, you
just let them go.
Today's Stress Cure Fact
Bipolar StressThere are some common early warning signs, which if one recognizes early enough is able to combat the negative effects of stress and help prevent further harm. Some of the most common early warning signs of excess stress are chronic fatigue, excessive irritability or moodiness, amplified or disproportionate anxiety, poor emotional control, noticeable changes in appetite, sleep patterns or sex drive, insomnia, critical feelings of dependency or helplessness and withdrawal from normal activity or responsibility. One may even verbally express signs of stress by making comments or talking about not being able to relax, feeling tense, and inability to focus or stay on task They may verbalize that they don't feel good, right or are miserable and don't know why. If you pay close attention you may notice that you feel extremely fatigued, the TV may sound like it is blaring, a door being shut sounds like it was slammed. One may argue or yell at those around them for seemingly no or petty reasons. These are indicators that stress has reached a critical level and needs to be dealt with. While it is important to recognize the signs and symptoms of stress it is of equal importance to be prepared for situations or events that are potentially stressful. coping with stress
Some people find it easier to do focused meditation. With
this technique, you focus on something intently, but dont
engage your thoughts about it. You may focus on something
visual, something that you are listening to, or a simple
concept. Many find it helpful just to focus on their own
breathing. There are other types of meditation as well such as
activity oriented and mindfulness techniques. These are
basically about being in the moment. It gets easier with
practice but meditation is something anyone can do.
To get started, the basic technique involves just a few
1. Focus on the breath
2. Give your full attention to the feeling
of the breath entering and leaving your body
3. Dwell in the present, moment by moment,
breath by breath.
Guard against letting
negative thoughts take over when stress arises.
The best way to combat negative thinking is to,
only focus on your positive achievements every
Whenever you begin to notice you are having
negative thoughts, be sure to make yourself
focus on the positive things in your life.
4. Observe your mind with awareness moment
to moment. If your attention wanders make note of it and bring
it back into awareness of your breath.
5. Continue to pay attention to breathing,
accepting each moment as it comes.