Stress Reduction Meditation for Relaxation and Tension
Life can be overwhelming. Trust me, I’ve been there. When I was writing my thesis in grad school, I was stressed out nearly all the time. Thankfully, one of my professors got me interested in meditation and he taught me this stress reduction meditation that really helped me cope when the deadlines started to feel overwhelming.
Stress Reduction Meditation for Relaxation - Required Time: 5-10 Minutes
First, find a quiet and relaxing place. It helps if this is nowhere near your desk at work or anything else that reminds you of something stressful. If you have to go out to your backyard or find a quiet park nearby.
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Now, sit down in a comfortable position and close your eyes. Spend the next 5 to 10 minutes just focusing on your breath. Feel the air as you breathe in and feel it again as you exhale.
Unless you’re a well-trained monk, your mind will probably start to wander. Maybe you’ll start to think of deadlines or work; maybe you’ll start to think of completely irrelevant things like an old friend you haven’t seen in years.
Let that be okay. Simply bring your focus back to your breathing again when you notice your mind wandering. Don’t beat yourself up or feel bad. Just bring your attention back to breathing.
After you’ve done this for 5 to 10 minutes, slowly bring yourself back to reality. You should feel a lot more relaxed after this stress reduction meditation. It simply gives you a few moments to unplug from your hectic life and relax for a bit.
Stress Reduction Meditation to Eliminate Tension - Required Time: 5-10 Minutes
This next meditation is great for getting rid of physical tension in your body.
Start out the same as the previous mediation. Find a quiet place where you won’t be disturbed and close your eyes.
Once you start to feel a little bit more relaxed, notice where in your body you feel stressed. For a lot of people, they hold stress in their stomach and their back.
Now picture in your mind a large funnel going into your body right where all that stress and tension is stored.
With each breath that you exhale, imagine all that stress and tension coming out of the funnel as a cloud of black smoke. Then with each breath you inhale imagine clean fresh air entering the tense spot and relaxing it.
If you keep doing this, you should start to feel all that stress melt away after a few slow and deliberate breaths.
When you feel relaxed and at ease, you can slowly start to come out of the mediative state. Quietly open your eyes and stand up.
I hope these two stress reduction meditations are useful in helping you get rid of stress and manage anxiety. I know they’ve done wonders for my life and have really helped me calm down when the stress of life was really getting to me.
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