Another great way to reduce stress that doesn’t require out of pocket costs for special equipment and can be done anywhere is meditation. All you need is a quiet location, a specific comfortable posture, depending on the type of meditation, it can be done while sitting, lying down, standing, walking or in other positions. You also need an open mind, (open meaning able to let distractions come and go without judgment) and you must focus your attention on the chosen mantra, object or breathing. ("National center for," 2010) Many who have practiced meditation have found that they are able to focus and eliminate thoughts causing stress, producing a relaxed and tranquil mind. It has been noted that benefits to this includes:
- Gaining a new perspective on stressful situations
- Building skills to manage your stress
- Increased self awareness
- Focusing on the present
- Reducing negative emotions
Meditation is considered safe as long as you are healthy, and it may also be used for other health related illnesses. When considering use for health related issues it is recommended that you check for published studies regarding the specific illness, as well as checking with you physician before doing so.
Inner peace may be attained by choosing from several types of meditation:
Guided meditation – aka guided imagery or visualization. Your senses are engaged through mental images of places or situations you find relaxing.
Mantra meditation – most commonly known as Transcendental meditation, where a calming word, thought or phrase is repeated to prevent distracting thoughts.
Mindfulness meditation – you observe your thoughts and emotions while meditating, but do so without judgment.
Qi gong - (pronounced chee-kung), a combination of meditation, relaxation, physical movement and breathing exercises to restore balance.
Tai Chi – (pronounced TIE-chee), a form of gentle Chinese martial arts, made up of self-paced series of postures or movements in a slow graceful manner while deep breathing.
Yoga – also uses a series of postures and controlled breathing exercise to promote flexibility and a calm mind. (Mayo Clinic Staff, 2009)
Want to try meditation on your own? Follow the steps outlined at About.com for Mindful Meditation:
References:
Mayo Clinic Staff. (2009, April 21). Mayo clinic.com – stress management . Retrieved from http://www.mayoclinic.com/health/meditation/HQ01070
Wong, C. (2007, October 25). About.com alternative medicine mindfulness meditation. Retrieved from http://altmedicine.about.com/cs/mindbody/a/Meditation.htm
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