What is Meditation?
Meditation is a process through which the mind is trained to focus and concentrate on the well-being of a person through techniques that promote relaxation, internal peace and tranquility of the mind.
Meditation has for a very long time now been considered a simple but fast way of reducing stress and anxiety. Whenever it is practiced, it restores calmness and brings relaxation
The good thing about it is that it can be practiced by anyone wherever (be it when walking, riding, in the office, in a meeting or even in the bus) and at any time. It is also inexpensive since it doesn’t require any special equipment.
Initially, it was used to bring understanding to sacred forces of life. Nowadays it is practiced to reduce stress and bring relaxation.
During meditation, one focuses his attention and tries to eliminate mind crowding thoughts that cause stress and anxiety. Practicing it can be either through a physical or emotional process.
Benefits of Meditation
Meditation sessions promote overall health as well as emotional well-being. They also improve one’s medical condition and bring relaxation throughout the day long after the sessions ended.
On the medical front, meditation improves on conditions that might have been worsened by stress and anxiety. Nonetheless, it can still not be used as a substitute to medical treatment but still can help in the management of; sleep disorders, heart diseases, depression, pain and anxiety disorders just to mention a few.
Sometimes, meditation tends to worsen symptoms of physical or mental health conditions. Therefore, it is advisable to always seek medical attention first before resulting to meditation.
The emotional benefits include:
Understanding the Elements of Meditation
Even though there are different forms of meditation, they all share the following elements;
Types of Meditation
Although they are many with different Meditation techniques, they all serve the same purpose of attaining a relaxed mind and inner peace.
Different types of meditation include;
I. Breathing meditation for anxiety and stress reliefThis is a very simple yet powerful relaxation technique. It is easily learnt and can be practiced anywhere. By focusing on deep breathing, it checks on stress levels. For optimum results, it is combined with aromatherapy and background music.
Practicing deep breathing meditation
Ensure you are getting a lot of fresh air to the lungs by deep breathing from the abdomen rather than shallow breathing via upper chest. The more the inhaled oxygen, the less tense and anxious you become.
Consider the following steps;
Continue with the above with the lower abdomen rising and falling as you count. If uncomfortable breathing from the abdomen while in an upright sitting position, try doing it while lying on the floor. Put any material on your stomach, observe it’s up and down movements and make counts as you breathe in and out.
II. Visualization meditation for anxiety and stress reliefThis is an imaginary type of meditation where a person is encouraged to use his visual sense by imagining of a good scene or scenario that brings peace and sets one free of stress, tension and anxiety.
Visualization meditation can be done individually. Just ensure the setting is silent and favorable. It can also be done while listening to soothing music or therapist audio that guides you to imagery. This enables one employ the other sense of hearing. If at peace along the beaches or water shores, bring up the setting or atmosphere by listening to the recorded or downloaded sounds of water waves as you meditate.
Practicing visualization meditation
Consider the following steps:
Sometimes beginners lose track of where they are during this process or even fall asleep. Don’t mind much as that is considered normal. Trying it over and over again will only but improve your concentration in the long run.
Other normal negative experiences after meditation include; involuntary muscle movements, stiffness and heavy limbs among others.
III. Mindful meditation for anxiety and stress reliefMindful meditation involves being aware of the current situation and bringing balance to the nervous system. It is usually advisable not to think about the past or worry about the uncertain future as this will lead to increased stress levels. Just stay focused on the present and practice activities such as walking or even exercising.
Practicing mindfulness meditation
Consider the following steps:
IV. Progressive muscle relaxation meditation for anxiety and stress reliefAs your muscles relax, so does the mind. This being the criterion, this technique of meditation tends to encourage on body muscle relaxation so as to attain the desired stress relief. Sometimes stress is accompanied by muscular tension, it is therefore important to counteract by progressive muscle relaxation in combination with deep breathing.
Practicing progressive muscle relaxation technique
It is not advisable for people with a history of muscle problems e.g. muscle spasms or injuries and back problems to use this technique. Therefore, consult with a qualified doctor for advice on the best meditation process to undergo.
Mostly, this process starts from the feet upwards to facial muscles. Consider the following steps
V. Body scan meditation for anxiety and stress reliefBody scan meditation is similar to Progressive muscle relaxation only that it focuses on sensations in each body part.
Practicing body scan meditation
Consider the following steps
This is a complete body scan and it’s advisable to remain silent and relaxed after completion taking into consideration how you feel. Open your eyes now, rise up and stretch if you consider it necessary.
VI. Meditation involving Yoga for anxiety and stress reliefIt involves poses both stationary and moving together with deep breathing for stress relief. Apart from anxiety and stress, yoga is essential for balance, improved strength, flexibility and balance.
Care must be taken while practicing yoga so as to avoid injuries. Also, consider classes or hiring an experienced and qualified instructor
most yoga poses result to a relaxed state, however the following types of yoga that emphasize on slow movements accompanied by deep breathing and stretching are recommended.
VII. Meditation involving Tai chi for anxiety and stress reliefTai Chi involves in sync slow movement of a group of people. The movements emphasize on concentration and relaxation at the same time ensuring energy distribution throughout the body.
Borrowed from martial arts, Tai Chi is a good way of calming the mind and relieving the body of stress and anxiety. It also helps one to be focused on the present.
Being of low impact, it is suitable for people across all age groups and those recovering from injuries.
VIII. Transcendental Meditation for anxiety and stress reliefWith Transcendental meditation, one silently repeats a personally assigned mantra (sound, word or phrase) in a specified way. This way the body is allowed to relax with the mind attaining the desired inner peace without much effort or concentration.
Everyday ways of practicing meditation
Apart from the above specified ways, meditation can also be practiced easily and daily by deep breathing, body scanning, repeating a mantra, walking, reading and reflecting, focusing on love and gratitude and engaging in prayer among others.
There being no best meditation technique for everyone, it is advisable to consider individual preferences i.e. how you intend to react to anxiety and stress and your fitness levels before deciding on the method to employ. Also, ensure the chosen method fits your lifestyle, motivates you and provides best desired results.
Meditation is a process through which the mind is trained to focus and concentrate on the well-being of a person through techniques that promote relaxation, internal peace and tranquility of the mind.
Meditation has for a very long time now been considered a simple but fast way of reducing stress and anxiety. Whenever it is practiced, it restores calmness and brings relaxation
The good thing about it is that it can be practiced by anyone wherever (be it when walking, riding, in the office, in a meeting or even in the bus) and at any time. It is also inexpensive since it doesn’t require any special equipment.
Initially, it was used to bring understanding to sacred forces of life. Nowadays it is practiced to reduce stress and bring relaxation.
During meditation, one focuses his attention and tries to eliminate mind crowding thoughts that cause stress and anxiety. Practicing it can be either through a physical or emotional process.
Benefits of Meditation
Meditation sessions promote overall health as well as emotional well-being. They also improve one’s medical condition and bring relaxation throughout the day long after the sessions ended.
On the medical front, meditation improves on conditions that might have been worsened by stress and anxiety. Nonetheless, it can still not be used as a substitute to medical treatment but still can help in the management of; sleep disorders, heart diseases, depression, pain and anxiety disorders just to mention a few.
Sometimes, meditation tends to worsen symptoms of physical or mental health conditions. Therefore, it is advisable to always seek medical attention first before resulting to meditation.
The emotional benefits include:
- Creation of self-awareness
- Helping one to focus only on the current situation
- Reduction or elimination of any negative feelings and emotions
- Improving a person’s skills of managing and dealing with stress and anxiety
- Enables one to have a different view of any stressful situation
Understanding the Elements of Meditation
Even though there are different forms of meditation, they all share the following elements;
- Focused attention; this is essential in setting the mind free from distractions that cause anxiety, worry and stress.
- Quiet environment; the environment should be distraction free to help build on focus and concentration
- Comfortable position; helps in getting the most out of the meditation process
- Relaxed breathing; for deep breathing with the diaphragm muscles relaxing for maximum air intake.
Types of Meditation
Although they are many with different Meditation techniques, they all serve the same purpose of attaining a relaxed mind and inner peace.
Different types of meditation include;
I. Breathing meditation for anxiety and stress reliefThis is a very simple yet powerful relaxation technique. It is easily learnt and can be practiced anywhere. By focusing on deep breathing, it checks on stress levels. For optimum results, it is combined with aromatherapy and background music.
Practicing deep breathing meditation
Ensure you are getting a lot of fresh air to the lungs by deep breathing from the abdomen rather than shallow breathing via upper chest. The more the inhaled oxygen, the less tense and anxious you become.
Consider the following steps;
- Sitting comfortably upright put one hand on your stomach and the other on your chest
- Deep breath through your nose (note that the hand on the chest rises a little with that on your stomach rising a bit more)
- Now exhale as much air as you can through your mouth while contracting abdominal muscles with the hand on your stomach moving in and that on your chest moving in a little.
Continue with the above with the lower abdomen rising and falling as you count. If uncomfortable breathing from the abdomen while in an upright sitting position, try doing it while lying on the floor. Put any material on your stomach, observe it’s up and down movements and make counts as you breathe in and out.
II. Visualization meditation for anxiety and stress reliefThis is an imaginary type of meditation where a person is encouraged to use his visual sense by imagining of a good scene or scenario that brings peace and sets one free of stress, tension and anxiety.
Visualization meditation can be done individually. Just ensure the setting is silent and favorable. It can also be done while listening to soothing music or therapist audio that guides you to imagery. This enables one employ the other sense of hearing. If at peace along the beaches or water shores, bring up the setting or atmosphere by listening to the recorded or downloaded sounds of water waves as you meditate.
Practicing visualization meditation
Consider the following steps:
- Find yourself, a quiet, relaxing place
- Take a comfortable position, either sitting or standing and close your eyes.
- Imagine of your most comfortable place that provides solace and let go of all bad memories and worries. Ensure it is vivid in your mind by imagining about what you can see, smell, hear or even feel.
Sometimes beginners lose track of where they are during this process or even fall asleep. Don’t mind much as that is considered normal. Trying it over and over again will only but improve your concentration in the long run.
Other normal negative experiences after meditation include; involuntary muscle movements, stiffness and heavy limbs among others.
III. Mindful meditation for anxiety and stress reliefMindful meditation involves being aware of the current situation and bringing balance to the nervous system. It is usually advisable not to think about the past or worry about the uncertain future as this will lead to increased stress levels. Just stay focused on the present and practice activities such as walking or even exercising.
Practicing mindfulness meditation
Consider the following steps:
- Seek a quite environment be it at home, office or any other place where you can comfortably relax without distractions
- Employ your most comfortable position be it lying down or sitting.
- Have a point of focus e.g. a motivational phrase that you can repeat throughout the session. Ensure you are not distracted by closing your eyes or even focusing on any object around
- If distracted, slowly turn your attention back to the point of focus.
IV. Progressive muscle relaxation meditation for anxiety and stress reliefAs your muscles relax, so does the mind. This being the criterion, this technique of meditation tends to encourage on body muscle relaxation so as to attain the desired stress relief. Sometimes stress is accompanied by muscular tension, it is therefore important to counteract by progressive muscle relaxation in combination with deep breathing.
Practicing progressive muscle relaxation technique
It is not advisable for people with a history of muscle problems e.g. muscle spasms or injuries and back problems to use this technique. Therefore, consult with a qualified doctor for advice on the best meditation process to undergo.
Mostly, this process starts from the feet upwards to facial muscles. Consider the following steps
- Make sure you are comfortable by first taking off your shoes and loosening your clothing
- Take a few minutes for relaxation. This can be by slow deep ins and outs
- After relaxation, shift focus to one foot i.e. left foot and focus on how it feels. Then gently tense its muscles to the count of ten
- Relax your left foot and now focus on the flowing tension as the foot gently becomes limp
- Relax breathing deeply in and out then shift your focus to the right foot and repeat the above
- After you have finished with your right foot, move up through your body contracting and relaxing only the intended muscles
V. Body scan meditation for anxiety and stress reliefBody scan meditation is similar to Progressive muscle relaxation only that it focuses on sensations in each body part.
Practicing body scan meditation
Consider the following steps
- First, lie on your back with arms relaxed on the side and legs crossed. Eyes can be open or closed provided you are not destructed. Start breathing deeply in and out until you are in a relaxed and comfortable state
- Focus now to the toes of your left foot for approximately three minutes. While still breathing, imagine each breath flowing to your toes and take note of any sensation
- Repeat the above process while progressively shifting focus to the sole of your left foot, then ankles, thighs and hip taking note of any sensation
- Continue to the lower and upper back, abdomen and torso, to the chest and shoulders remembering to pay attention to areas that cause discomfort.
- Progressively continue to the fingers of your left hand, up the wrist, elbows, shoulders not forgetting the fore arm to the neck, face and top of your head paying close attention to forehead and scalp, also chin, lips, nose and tongue.
This is a complete body scan and it’s advisable to remain silent and relaxed after completion taking into consideration how you feel. Open your eyes now, rise up and stretch if you consider it necessary.
VI. Meditation involving Yoga for anxiety and stress reliefIt involves poses both stationary and moving together with deep breathing for stress relief. Apart from anxiety and stress, yoga is essential for balance, improved strength, flexibility and balance.
Care must be taken while practicing yoga so as to avoid injuries. Also, consider classes or hiring an experienced and qualified instructor
most yoga poses result to a relaxed state, however the following types of yoga that emphasize on slow movements accompanied by deep breathing and stretching are recommended.
- Power yoga; best for those seeking stimulation and relaxation. it focuses on fitness and is intense with poses
- Satyananda; focuses on deep relaxation/meditation and gentle poses. it is the best for stress reduction and is recommended for beginners
- Hatha yoga; like Satyananda, it is also gentle, focuses on stress reduction and suitable for beginners
VII. Meditation involving Tai chi for anxiety and stress reliefTai Chi involves in sync slow movement of a group of people. The movements emphasize on concentration and relaxation at the same time ensuring energy distribution throughout the body.
Borrowed from martial arts, Tai Chi is a good way of calming the mind and relieving the body of stress and anxiety. It also helps one to be focused on the present.
Being of low impact, it is suitable for people across all age groups and those recovering from injuries.
VIII. Transcendental Meditation for anxiety and stress reliefWith Transcendental meditation, one silently repeats a personally assigned mantra (sound, word or phrase) in a specified way. This way the body is allowed to relax with the mind attaining the desired inner peace without much effort or concentration.
Everyday ways of practicing meditation
Apart from the above specified ways, meditation can also be practiced easily and daily by deep breathing, body scanning, repeating a mantra, walking, reading and reflecting, focusing on love and gratitude and engaging in prayer among others.
There being no best meditation technique for everyone, it is advisable to consider individual preferences i.e. how you intend to react to anxiety and stress and your fitness levels before deciding on the method to employ. Also, ensure the chosen method fits your lifestyle, motivates you and provides best desired results.