These 4 simple guides to mindfulness meditation are to handle stress.
What is the big secret to stress?
Stress is an end-result of your perception of what has taken effect and what is going around with you.
When we stress, we imagine the worst, and this provokes us to get worked up.
Stress has taken a toll practically on our life in the present situation.
Let us understand some types of stress, relate to yourself or someone you know is going through.
- Physiological stress: This type of stress is because of the emotional or cognitive stress triggers that include panic attacks, self-criticism, fear, anger, anxiety, grief, and sadness.
- Physical stress: It is usually a response to physical or health conditions such as fatigue, dental problems, surgery, infection, environmental pollution, and substance abuse.
- Psychosocial stress: This stress response is because of any relationships like family, marriage issues, employee-employer. The triggers include loss of employment, isolation, or loss of a family member.
- Acute Stress: This type of stress is episodic. These include irritable, short-tempered, and anxious people who commonly think of a negative outlook or worry about most things. This type of stress is frequent with difficulties altering the lifestyle.
- Chronic Stress: It is a continuous type of stress that does not go away quickly. It is dangerous to health and a significant cause of heart problems, depression, and other diseases. Usually, prolonged acute stress results in chronic stress with triggers such as financial problems, bad-work environment, unhappy relationships.
MINDFULNESS MEDITATION TO REDUCE STRESS
Mindfulness meditation is a widely popular meditation technique, especially in the west.
It originates from Buddhist teachings. In this type of meditation, you pay attention to your thoughts, whatever arises.
The technique is not to let yourself engaged with any thoughts by judging them.
It is only to acknowledge, observe and note all the thought patterns.
This practice is excellent for many people, as anyone can meditate with no teacher, just easily at home.
The concept is to combine concentration with awareness, and it is helpful to focus on an object or your breath as you observe the thoughts, bodily sensations, or feelings.
How to start mindfulness meditation for stress management?
You will need a peaceful ambiance to exercise the mindfulness meditation.
The goal of this meditation is to realize yourself. To be aware and not judge any of your thoughts.
You can practice this meditation any time of the day, but the best time is morning as it will keep you revitalized, tranquil, and fresh throughout the day.
It is necessary to remember to breathe thoroughly to reduce stress. Your stress levels relate to the way you inhale and exhale the air.
And better is to make this into a habit so that your breathing is better during your waking day as-well.
It is better to go for mindfulness meditation techniques for stress, as it is natural and will do only good for you.
Finally, here is a simple guide to start mindfulness meditation for stress management.
STEP1: RELAX TO BE COOL
It can be a challenge for you, as the stresses you are going through might not be letting you relax.
However, the first step is always the coolest, and that is relaxation. Only if you allow your body to relax, you free stress from your mind.
Be gentle for a moment and sit on a floor, chair, bed, or where you are comfortable and remain silent.
Allow any thoughts that come within and acknowledge them.
Be firm and do not judge any thoughts. Naturally, let it come.
The goal is endeavoring to pay awareness to our thoughts.
STEP 2: POSTURE TO PONDER
It is one of the significant preparations that come with mindfulness meditation to reduce stress.
If you are on a cushion, be comfortable by crossing your legs, and on a chair, rest your feet on the floor.
Do not stiffen. But sit straight and let your spine has the natural curvature.
Settle your upper-arms parallel to your upper body and rest the palms on your legs.
It is unnecessary to close your eyes. However, it depends on the individual. Closing eyes can help focus the thoughts better on some people, so it is up to you.
Above all, stay straight and do not overstress.
Step 3: BREATHE AND THE STRESS FLY!
The first goal is to bring your awareness to your physical perception of the breath.
For example, rising and falling of your stomach-belly, your chest, and the air moving through your nose or mouth.
Concentrate on the breathing patterns, inhale and exhale rhythms and observe your mind and body as it relaxes.
The primary goal is to breathe deeply, not quickly.
So Stomach breathing is an effective way to release stress.
It means easing your abdominal muscles, releasing up your abdominal cavity, and letting your diaphragm descend.
Do an exercise:
- Place one of your hands on your stomach and the other on the chest.
- Now Breathe Normally.
Which of your hand is moving first?
For a healthy person, it should be the hand on the stomach. But for most people, the hands on the chest moves first.
Most of the animals and infants breathe this way for deeper breathing.
Stomach breathing helps in more oxygenation in the body and pacifies the heart rate, making us less stressed.
STEP 4: Land the flying thoughts.
Do not worry if your mind waivers or if the attention leaves the breath and making you lose focus.
But that is normal. There is no compulsion to eliminate or block thinking.
Do not wrestle with the thoughts, but practice observing them with no reaction or judgment.
Sit and pay your attention and come back to the breath with no expectations.
The first issue is that many people get frustrated when they feel that their meditation is not working.
And they give up.
Or they find it hard to find a time to practice meditation.
We claim everyone got five minutes. However, it is not real.
If it is, then everybody would already do it.
So it is much more reliable to meditate for five minutes twice a week and stick with it than to practice for an hour a day and give up after day two.
Mindfulness meditation is all about how you can control yourself.
It is a practice to attain relaxation by focusing on our thoughts with no judgment and expectations.
As you practice mindfulness, you will feel more compassionate, calmer, and more patient.
Mindfulness meditation not only helps for stress management but also helps in hypertension, cardiac problems.