Meditation for Stress Relief | Relaxation Techniques for Stress Reduction

Meditation and Stress Relief:

Researchers say, they have understood how relaxation techniques such as meditation, yoga, and prayer improve health and well being.
These techniques help change patterns of gene activity, that affect how our body responds to stress.
The changes were seen both in long term practitioners, and also in those who had just started the techniques.
Dr. H. Benson, president of Benson-Henry Institute at Massachusetts for Mind-Body Medicine, and an associate professor at the Harvard, has stated that, they have discovered, that when a relaxation response is evoked, the very genes which were turned on or turned off by stress are turned the other way.

The mind has the potential to turn on or off genes. It is a part of the body, not separate from it.

How to Meditate:

• Thoughts inevitably arise, when you’re meditating on your breath. Don’t fight them or try to drive them away.
• Simply imagine them to be clouds and let them float away. Gently return your focus.
• You will gradually learn to loosen you grip on the thoughts.
• While meditating, when a thought strays in, label it.
  For e.g., if you had been thinking about your financial situation or about money hassles, label the thought as ‘worrying about money’, and return to your breath.
• At the end of the session, write down the thought that had emerged. Do this for a week, and notice, recurring patterns.
• You can help yourself, cope with the issue better. It provides an insight into your worries and concerns.
• Helps identify and change negative thought patterns.

Stress Relaxation Technique:

• This exercise releases stress and assists us in achieving a complete mind-body-soul balance.
• Arrange that you will not be disturbed for 20-30 minutes.
• Lie down, and close your eyes. Gently breathe in and out, and try to relax your body.
• Now, you will go on a journey through your body. Begin with the toes. Relax them. Loosen them.
• Then move your concentration to your calf muscles, releasing any stiffness.
• Then move up the knees and thighs.
• Proceed to the buttocks, lower abdomen and lower back. Relax deep inside your body. Soothe the heart and the lungs.
• Feel soft warmth spreading in the body.
• Visualize the spine and relax it. Feel waves of relaxation wash over you.
• Go up the nape of the neck, your forehead, face, and then down to the arms and fingers.
• Sense you body going limp and heavy.
• After the session, stretch the body, and sit up slowly.
• Appreciate the new you!
• This technique will bring your body in to a state of harmony and will increase energy levels.

Four part breathing:

• Yoga teaches us that the breath is the key to relaxation and meditation. Follow this simple, yet extremely effective technique to infuse calmness and stillness in your lives.
• Breathe in slowly and gently. Remember not to breathe forcefully. Count 10 silently, in your mind.
• Then hold your breath to the count of 5.
• Breathe out, silently counting 10.
• Hold your breath, counting 5.
• Never force your breathing patter, because this will negate any beneficial effects.
• 5 rounds of this technique will leave you feeling tranquil and at peace with yourself and with the world, dispelling any feelings of anger, hurt, or frustration.
• A long term and continual practice is always recommended.

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