Meditation for Stress Relief and Relaxation
Simple Meditation Technique
Studies have found that meditation is an effective way to release negative emotions, reduce anxiety, fears, depression, stress, high blood pressure, and PMS. It also improves concentration and memory, enhances the immune system, and balances digestive issues such as IBS.
There are many styles and techniques for mediation. Try this simple meditation technique focusing on the breath.
- Sit comfortably, cross legged or in a chair, with a straight spine.
- Set an alarm for how long you would like to meditate. You can start with 10 minutes and build your practice up to 20 or 30 minutes a day.
- As you sit, allow your breath to move naturally through your body.
- Notice any sounds, physical sensations, thoughts or feelings.
- Observe these sensations without any judgment, and allow your awareness to stay on your breath.
- Notice the breath as it moves in and out of the body.
- Allow the breath to be rhythmic and effortless without any strain.
- Bring a count to your breath, and balance the count of your inhale and exhale.
- Continue observing and counting the breath. If the mind begins to wonder, invite it back to your breath.
- Allow your thoughts to ebb and flow with the breath, and stay present in the moment with your breath.
- Gradually find yourself in oneness with your breath.
- Become aware of the infinite peace that lives within you, and rest in stillness.
- When your alarm rings, gently bring your awareness back to your breath.
- Take several conscious deep breaths, and slowly bring movement back into your body.
- Close your practice.