Meditation as a Response to Stress

Introduction to Meditation

Meditation is taboo for most of us.

Often it is considered to be a practice which results in acquiring paranormal abilities and people usually are skeptical even at the very pronouncement of the word

In fact it is about practicing self control.

Have you ever doubted that you can lift your hand? No? Of course. This is so usual – you do it at least a hundred times during the day; you can control any single part of the process; to lift your hand a bit, at the level of the shoulders or above your head… It is easy, isn’t it?

But have you ever doubted that you can empty your mind of any thoughts? Please do not hurry up with the answer before trying. It is not that easy especially you try to hold this state of mind for a while. Even for a minute…

It is not that easy because we are not used to it. We just do not do it every single day.

However it has an UNBELIEVABLY beneficial effect on both our physical and psychological health.

The Core of Meditating

Meditation has two main aspects which underpin the concept of self control:

First you can meditate on something in order to explore it in detail, to analyze it and learn about it. According to dictionaries “to meditate on something” means to think about it very carefully and deeply for a long time.

This way meditation is a synonym of concentration and self control to the extend that you limit your attention and focus on a particular topic or problem in order to come to a conclusion and decide on a course of action.

The second aspect of meditation is more important. The substance of this process is to empty your mind. You should get rid of any thoughts. Any!!! The purpose of this process is to hold the internal dialogue which keeps us bound to the daily problems and to let the body go back to its eternal nature.

The Secret of Meditating

The eternal nature of humans is characterized by three elements:

  • Unlimited health
  • Unlimited wealth
  • Unlimited love

Those three elements are granted by default to any human irrelevant of color, language or culture and are the basic requirements to feel happy. The only thing we have to do is to not block our access to them.

Many people wonder why meditation is often connected to an increased sense of happiness. There is nothing more natural than the fact that meditation will help you feel happier since it brings you closer to those three “unlimiteds”.

Literally this is the secret of meditation: by letting you get closer to your eternal nature it helps you get your portion of happiness which is by default granted to you.

Is it Mandatory to Meditate?

No it is not.

It is about personal choice as it is about personal choice if you want to develop or not.

You will not die if you do not meditate. At least not immediately!

It is just about having a better standard of living or not. You decide!

The Meditation Posture

Many people try to imitate the gurus who have been meditating all their lives and as a result have achieved amazing results. One of those results is the posture they may use for meditation.

Do not even think about the “Lotus” posture if you have not practiced yoga for at least a year.

The purpose of meditating is to relax; not to strain and stress your body in excess.

The best posture for a beginner is to sit at the edge of a chair the steps being at the weight of the shoulders. Your backbone should be relaxed the same as your shoulders.

What does relaxed mean? This means to allow movements in all directions. Just sit comfortable and relax.

Put your hands on your hips – the inner part upfront

Close your eyes. There is no risk to fall asleep since you are on a chair thus it is better to close your eyes to limit the sources of destruction.

How Long Should It Last?

The longer the better.

But usually we do not have time.

The minimum is 15 min per session. But at the beginning you can start with up to 5 minutes.

Please pay attention that this is effective time for meditation. This excludes the time when you are thinking of your daily problems while being with your eyes closed sitting at the edge of a chair…

If you catch yourself doing the above mentioned non meditation activity do not accuse yourself. You are not guilty. Just try to get back to the state where you do not think about anything.

It is just about practicing. By the time passes you will realize you become more and more able to get rid of those thoughts and meditate more effectively.

Smile to Yourself Exercise

It is very easy! You can do it everywhere for not more than 15 min – at home, it the tram, bus, at metro stations, while queuing for god knows what ...

But I recommend you to do it at home at the beginning namely because you need to relax. Once you have accustomed your body to relax easily and to not pay attention to external factors such as noise, wind, people staring at you … you can do it wherever you want.

  1. Posture
    • Lay on a bed
      Lay to relax. The contemporary human is not used to stand and sit in a correct way. This is the reason to get exhausted fast – if you stand your legs can not support you, if you sit you back starts hurting once the first 5 min have elapsed.

      If you are at work or at a place where you do not have a bed handy you can do the technique on a chair. Or on the lavatory pan … Please sit on the edge which will let you fix up your backbone. Try to relax it and let it take up its natural shape.

      If you do not have a bad or chair you will have to do it standing upright. It is not a problem.

    • Put your arms next to the body. If you are sat on a chair (or at the lavatory can) let your arms on your hips
    • Close your eyes
      Keep your eyes closed to not distract your attention. Your attention is the most important tool you need here. However pay specific attention to not get asleep.
    • Smile
      Physically smile. You need the smile at your face to convey the message of the general positive attitude
    • Relax all your muscles and parts of the body.
    • Now you are ready to begin

  2. Steps
    Start by your steps. Bend your toes in towards the step and hold them bent for a moment. Take a deep breath. While letting your breath out relax your toes, smile and let the feeling go to and spread all over your steps
  3. Calves
    Direct your toes up, towards your face and start contract your calves. Keep them tensed for a moment. Take a deep breath. While letting your breath out relax your toes and calves, smile and let the feeling go to and spread all over your legs (mostly between the knees and the steps).
  4. Thighs
    Contract your thighs and hold them tensed for a moment. If you sit on a chair just press the floor and contract the thighs. Take a deep breath. While letting your breath out relax your thighs, smile and let the feeling go to and spread all over your legs (mostly between the hips and the knees).
  5. Bottom
    If you do the exercise sat, it is better to stand up for this part to do a better contraction.

    Contract the muscles of your bottom hold them tensed for a moment. Take a deep breath. While letting your breath out relax your bottom’s muscles, smile and let the feeling go to and spread all over your posterior.

    Those muscles are very important! While contracting them you unconsciously contract the thighs and your back. They can suck in the tension from your waist, kidneys and thighs.

  6. Abdomen
    Fix up your posture and contract your abdominal muscles. This usually leads to letting out all the air in your lungs. Hold them tensed for a moment. Relax your abdominal muscles and take a deep breath. While letting your breath out further relax the abdominal muscles, smile and let the feeling go to and spread all over the abdominal area.
  7. Chest
    Put your hands in front of your chest and press them one against the other which will result in contracting your breast muscles. Keep them tensed for a moment. Take a deep breath. While letting your breath out relax your breast muscles, smile and let the feeling go to and spread all over your chest area.

    While doing this step you can easily let the tension from your chest go down to the abdomen. This is the place where you can safely store it. This is the place where it can be transformed to something healthier than stress…

    You can do it by letting the tension straight to your abdomen while breathing out. It feels like a warm stream going down from your chest to the abdomen. Once being there the transformation happens by itself – you don’t have to think of it.

  8. Arms
    Stretch your arms upfront bend your fingers in towards the palm into a fist and contract the biceps and triceps. Hold them tensed for a moment. Take a deep breath. While letting your breath out relax your arms’ muscles, smile and let the spread all over your arms.
  9. All the Body at Once
    If you sit, stand up!

    Contract as much muscles as you can of your body. Keep them tensed for a second. Take a deep breath. While letting your breath out relax all your body muscles, smile and let the feeling spread all over your body.

Basically this is a particular meditation technique dedicated to send a smile message to your body.

Learn more about sax Meditations for Stress Relief

try Tiger balm. It really helps relieving most of the physical effects of stress.

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