“Maintain your physical, emotional, and spiritual harmony with the universe by meditating every day. Inhale the precious breath of life. It is your connection to your Higher Power.” ~Louise Hay
Meditation is a stress relief practice that can help balance and calm the mind. Practicing meditation can quiet your mind. The practice of meditation has a spiritual connection that is thousands of years old, but is becoming more widely used today for stress reduction. You can add this practice throughout your day once you learn some basic techniques. It allows you just to spend a few moments in silence, away from the hustle and bustle of the world.
Annoying chatter in your head can keep you stressed. Your brain can get caught in reaction mode and keep you locked in a chronic stress response. A common response to stress is to go over and over a thought, thinking every angle and possible response to a stressful situation. The result is you are still stressed after the mind acrobats you just played out. In short, it’s as if you become addicted to the racing thoughts.
When you live in a chronic level of stress, your body is geared to think that there is a problem or that something is wrong. Yes, in reality there may be problems with money, job or family. Your body’s stress reaction is more intense, allowing your mind to create scenarios that just aren’t true. I call it the “What If” game. The next step is to figure out the way to fix the “What If” scenario, and so on.
So, what are some simple steps to add meditation in your day?
Get Comfortable. Be as relaxed as you can when getting ready for meditation. Sit upright in a comfortable chair and rest your hands in your lap. Allow your mind to be free, letting your thoughts pass through as air in and out of your body. If a thought enters you mind, return to focusing on your breath. I use a technique that I concentrate on the air passing in and out of my nostrils. So as long as you can find a quiet place, you can meditate.
Time it. Start meditating for a short period of time, even as little as two minutes. Gradually add time as you can. The important idea is to make space for your mind to take a breather and stop the stress reaction.
Be Gentle with Yourself. Like anything new, meditation takes time to learn. If a stress thought comes up, allow it to pass through. Your mind may want to hang on to the stressful thought. Just return back to following your breath. There’s no contest or competition. Just be present in the moment and allow your mind to rest.
Lisa Birnesser is a Stress Management Coach, author and speaker at Stress Relief Solutions. She helps people who are overwhelmed and at the end of their rope with stress. When clients work with Lisa they learn how to relax, get focused, and learn techniques to do what matters most every day, leading happier, healthier lives. For the past 25 years, Lisa served as an occupational therapist in a variety of settings. In addition, she owns a thriving massage therapy practice that focuses on stress and pain relief. She currently lives in Knoxville, Tennessee.
Love these thoughts on stress relief, Lisa! We are all running a million miles an hour these days, and that isn’t good for the body, mind, or spirit! Taking time to destress is imperative! Great article! Thank you.
Thank you, Casey. Taking time to meditate for just a few minutes can be a great way to put the world on pause for you. It let’s your mind breathe!
I love this, Lisa! It really resonated with me, as this has been an Amazing week and so many wonderful opportunities are coming to me but I was feeling a bit overwhelmed and as a result a bit stressed. I am going to try timing my meditation even if it’s for a minute or so during my day. Thank you.
You are so welcome, Susan. Timed meditation is a great way just to take a little time to cail, center and be present. Thank you so much!
Love your ‘time it’ tip. Starting anything new feels a bit overwhelming but I can do anything for 10 or 15 minutes and the practice of meditation is a wonderful ‘anything’
Thanks for an inspirational and very doable article!
Thanks Elise…and yes if we approach tasks with a 10-15 minute time window..it’s more approachable and achievable
Thanks for these reminders. I just told my friend that I MUST get back into the ‘groove’ of meditating daily. I used to do it each morning but then I got sidetracked with ‘life’. I appreciate your reminder and loved the tips!
You’re welcome, Aurelia. It’s amazing how one little shift in your routine can make such a difference. Thank you!
Love these tips Lisa! It truly is so important that we be gentle to ourselves. Sometimes I think we can be our worst enemies. Allowing our minds to rest can be all the difference. Thanks for sharing!
It is important for us to be gentle on ourselves. Given a little space in our day can make a huge difference. Thanks, Jennifer!