meditation techniques for stress
Meditation Techniques for Stress
Stress has become a major part of our lives and it's causing a lot of health and other issues. In order to deal with that, certain meditation techniques have been formulated. Let us get into the details of the same in the following sections.
- To begin with, choose a comfortable spot.
- Make sure that you're wearing loose and comfortable clothes.
- There should be no distractions when you sit for meditation. So keep the phone, TV, and other noise-making objects away.
- Sit on a rug or mat and fold your legs in the lotus position (the heels of both feet, under the thighs).
- Keep your back straight. Initially (before you get used to this), you can rest your back against a wall. But make sure that it is always straight. Give up this practice once you're able to sit without support.
- Sit quietly and close your eyes.
- Relax all the muscles of your body, one by one. Start with the muscles of the feet and move up till the head. Tell yourself that you can feel the stress ebbing away from each and every muscle. Slowly, you will start to feel yourself relaxing.
- Since you are new at this, it is understandable if you start to get distracted and your thought process shifts. Try to focus your attention on your breathing.
- Breathe deeply and evenly.
- Concentrate on the air being inhaled and exhaled, concentrating on the way the air fills you up and then leaves you.
- Do this for 20 minutes each day.
- Repeating this technique twice or thrice a day will only add to the benefits it reaps.
- It is said that meditating for 20 minutes per day (if done right) is as good as making up for 4 hours of rest.
- Place an object, like a mug, or candle before you.
- Now, start examining the object.
- Look at all its details―the shape, size, texture, and temperature.
- Concentrating and focusing your entire attention on the object at hand will help you build your focusing powers.
- Sometimes, having a word that you can say out loud and then focusing on all its nuances can help.
- Many people use the word 'Om' (Pronounced Ohmmm) to help concentrate better.