Stay updated, sign up for our free newsletter to receive useful tips
Full NameEmail Id
Popular Mediation techniques to alleviate stress
Meditation is an ancient technique that originated thousands of years ago primarily in India. It was used by the Hindu sages to develop complete self-control over mind and body, with the ultimate goal of achieving a state of tranquility,
spiritual enlightenment, and liberation of the spirit from the miseries of the world. The last part of the goal is used for stress relief in the modern context. It is only recently that the common man worldwide has started practicing the technique of meditation. This is mainly for health improvement (rather than for spiritual purposes). People now look forward to Stress relief for many causes purposes like relief from chronic pain and other stress-related ailments like hypertension, anxiety, anger, etc.
Meditation involves focusing of the mind in quiet contemplation while consciously regulating the inhaling and exhaling of the breath. It is typically practiced in a quiet, clean environment in a seated posture with the eyes closed. The point of focus could be an image or an idea that gives comfort. The technique of meditation has evolved with time and diversified into different variations.
Types of meditation techniques for stress relief
There are three types of meditation techniques popular in the United States. These are:
Transcendental meditation:
This technique of transcendental meditation (TM) was first introduced in the United States by an Indian guru, Maharishi Mahesh Yogi. TM is unique. It does not need to concentrate or focus on any particular object. The word 'transcendent' means 'going beyond' or 'crossing all limits'. By practicing transcendental meditation, one will be able to enjoy mental relaxation. The meditation is done twice a day for about 20 minutes by sitting in a comfortable posture with eyes closed and by chanting mantras. Transcendental meditation induces alertness.
Breath meditation:
In breath meditation the point of focus of the mind is the process of inhaling and exhaling. Deep breathing induces a state of deep relaxation.
Mindfulness meditation:
This type of meditation involves focusing on the dynamics of the present moment by simply observing everything that goes through the mind. This state of mind induces calmness and relaxation.
Meditation and stress: the philosophy behind meditation stress relief
Meditation can help us to achieve a lot in stress management, because it inculcates self- responsibility for one's own mental state, and allows one to consciously alter the response of mind and body to external forces. One becomes deeply aware of the patterns of the mind and emotions. This includes the patterns of responses that one experience as stress. Once you become aware the next question is about choice. As soon as you know the basics and advantages of meditation your next step would be to choose among the different methods of meditation.
In this way meditation helps one become more aware of how to make choices that leads to good health and a meaningful life. By practicing relaxation techniques on a daily basis, one learns to get rid off unhealthy emotional ailments.
Meditation and stress: physiological response to meditation
It is now clinically well established that meditation influences physiological responses of the body in a positive way. This is not surprising considering the fact that meditation includes a very strong element of bodily relaxation in addition and mental relaxation. Some of the relaxation responses include the following:
Clinical studies have shown that hormones and other biochemical compounds in the blood indicates that stress tend to decrease during meditation. These changes tend to stabilize over a period of time. The end result is that the person is actually less stressed biochemically even during normal activity.
Another physiological response of meditation is about lowering the biochemical byproducts of stress. Some of them include lactate, decrease in heart rate and blood pressure, and induction of favorable brain waves.
EEG recordings of subjects practicing meditation for long show increased gamma ray activity across the brain. This indicates harmony between different sections of the brain.
Stress reduction through meditation: A do-it-yourself method
There are dozens of meditation techniques. However for beginners the most effective way of stress reduction through meditation is controlled breathing. You have to do the following:
Sit straight in a quiet comfortable place and then close the eyes.
Take deep slow breaths, by concentrating on the sound of inhaling and exhaling the air. During inhalation, try to expand the chest as much as possible. During exhalation, try to expel the air by pulling the abdomen.
Try to focus completely on the breathing process.
Practice muscle relaxation for each part of the body. You should start from toes and move upwards towards the face. You must also see to that you are tightening them during inspiration and relaxing during expiration.
Continue deep breathing for 5-10 minutes.
This will make one feel completely relaxed. Even during a routine activity, taking deep breaths helps in reducing stress almost instantly.
