Numerous studies have shown that doing meditation to relieve stress produces remarkable results. For many, many years, Easterners have used meditation as a tool for their spiritual practices, but also as a tool for relaxation.
The truth is that meditation itself is not affiliated with any religious practice and therefore, anyone, anywhere can use and benefit from the incredibly calming and relaxing benefits received by practicing meditation. But the cool thing is that not only is it great for you mentally, it's also been proven to be great for our physical bodies as well. As I mentioned before, not only is meditation great for our mental well-being, it can also benefit our physical well-being. If you are someone who struggles with sitting still (which is a main component of most types of meditation), walking meditation could be a great alternative for you.
This type of mediation is great for beginners because it is simple and you don't need any guidance or instruction. This is a very common technique and it is used by many different people (including medical professionals) to relieve stress.
This type of meditation is similar to a relaxation technique known as body scanning, yet when used in mediation, there are some distinct differences.
This is one of the more interesting techniques, in my opinion, simply because of the way it is practiced. Click on this article to browse through a list of some of the most common types of meditation to relieve stress. Learn how practicing meditation can positively effect your health, your stress levels, and your life! Depression is a serious condition that affects people in a variety of ways, but ultimately can have a powerfully negative effect on our lives.
The information presented on this site is not intended to diagnose or treat any medical condition.
To begin with the actual meditation now, this can be done anywhere, at work, at home, out in public. In a recent article on the Truth Theory site, Michael Forrester writes that the Journal of the American Medical Association (JAMA) published the results of a study which suggests that mindful meditation can help with anxiety and depression symptoms as much as medicine does. According to the Truth Theory article, your genes can literally be written due to the composition of your blood chemistry, so by changing your mindset and your chemical balances, you’re changing your biology. Our quick stress reduction meditation technique will have you relaxed and calm in just a few short minutes. Researchers found that patients with IBS or IBD who used the relaxation response saw improvement in their quality of life. A pilot study has found that participating in a nine-week training program including elicitation of the relaxation response had a significant impact on clinical symptoms of the gastrointestinal disorders irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) and on the expression of genes related to inflammation and the body’s response to stress. The report from investigators at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital (MGH) and at Beth Israel Deaconess Medical Center (BIDMC), both Harvard affiliates, is the first to study the use of the relaxation response in these disorders and the first to investigate the genomic effects of the relaxation response in individuals with any disorder. Both IBS and IBD are chronic conditions that produce related symptoms, including abdominal pain and changes in bowel function such as diarrhea. The relaxation response — a physiologic state of deep rest induced by practices such as meditation, yoga, and prayer — was first described more than 40 years ago by Herbert Benson, director emeritus of the Benson-Henry Institute and a co-author of the current paper. The current study was designed to investigate whether a relaxation-response-based intervention could improve the quality of life in patients with IBS or IBD and to analyze the intervention’s effects on inflammatory markers and gene expression.
Study participants were assessed at the outset, midway through, and at the end of the program, and then three weeks later.


Co-senior author John Denninger of the Benson-Henry Institute at MGH noted, “One interesting clinical impact was a decrease in both IBS and IBD patients in what is called pain catastrophizing — a negative cognitive and emotional response to pain or the anticipation of pain. Using pre-clinical models for multiple sclerosis and samples from MS patients, a Harvard-affiliated team found evidence that changes in diet and gut flora may influence astrocytes in the brain, and, consequently, neurodegeneration, pointing to potential therapeutic targets. Nearly 80 percent of applicants admitted to the Class of 2020 have chosen to enroll at Harvard College.
Researchers at Harvard's Wyss Institute have developed a laser-assisted direct ink writing method that prints microscopic metallic, free-standing 3-D structures in one step.
Harvard staff photographers interviewed four sets of twins currently enrolled as undergraduates at Harvard College, to gain a glimpse into these unusual relationships. Dominique Donette, who is graduating from Harvard’s Graduate School of Education, beat long odds in her quest to help empower the powerless. A new study has found that participating in an eight-week meditation training program can have measurable effects on how the brain functions even when someone is not actively meditating.
MGH’s Herbert Benson, author of “The Relaxation Response,” says that the methods outlined in his book can create genetic changes in irritable bowel syndrome sufferers, and with further study might be used to treat other ailments. Harvard researchers at Massachusetts General Hospital find that participating in an eight-week mindfulness meditation program appears to make measurable changes in brain regions associated with memory, sense of self, empathy, and stress. Get regular access to valuable information on meditation that you can use to improve the quality of your health and life.
Check out all of the articles and resources below to begin your journey into using meditation to relive stress. This can help you relieve stress by learning how to focus on the present rather than dwelling on the past or worrying about the future.
Guided Imagery is highly regarded for its calming and relaxing experience as well as its endless possibilities. The main reason people get stressed is anxiety and frustration, so remove the reason you will remove the problem. Well, it really does work to alleviate stress and help us get back into the present moment.
It's amazing how such a simple stress relief meditation technique can produce such amazing results! The relaxation response, a physiologic state of deep rest induced by practices such as meditation, was first described more than 40 years ago by Herbert Benson, a Harvard Medical School professor. But while IBD — which includes Crohn’s disease and ulcerative colitis — is characterized by severe inflammation in all or part of the gastrointestinal tract, no inflammation or visible abnormality is present in IBS.
Many studies have shown that regular practice of the relaxation response not only alleviates stress and anxiety but also directly affects physiologic factors such as blood pressure, heart rate, and oxygen consumption. The study enrolled 48 adult participants — 19 of whom had been diagnosed with IBS and 29 with IBD — who participated in a nine-week group program focused on stress reduction, cognitive skills, and health-enhancing behaviors.
The assessments used standardized tools for measuring symptoms common to both disorders, assessing anxiety and pain, and determining the effects of the disorders on participants’ quality of life. While there were no significant changes in inflammatory markers for either group of participants, changes in expression were observed in almost 200 genes among participants with IBS and more than 1,000 genes in those with IBD. In other words, participants became more resilient in the face of the pain they were experiencing.
The researchers randomly assigned students to a Transcendental Meditation group or a control (wait-list) group.
Click on this article for a brief summary about Transcendental Meditation and to find out where you can learn more.


A calm mind will use less energy, will be able to think clearly, and will be able to function better than a stressed mind. When you’ve found your quiet spot, close your eyes and breathe deeply, inhale, and exhale.
If you’ve been told you’ll die in six months and your mind believes it, you most likely will die in six months. Next time you find yourself feeling flustered, upset, or angry and you're too busy to get away for long, consider a quick ten deep breaths.
Stress appears to exacerbate both conditions, and since the symptoms themselves can increase stress in patients, finding ways to break that vicious cycle could have significant clinical benefits.
In reports published in 2008 and 2013, Benson, along with Towia Libermann and Manoj Bhasin — both of the BIDMC Genomics, Proteomics, Bioinformatics and Systems Biology Center — described how elicitation of the relaxation response in healthy individuals affected the expression of genes in pathways involved with the body’s response to stress, inflammation, and energy metabolism. Each of the weekly sessions included relaxation response training, and participants were asked to practice relaxation response elicitation at home for 15 to 20 minutes each day. Blood samples were taken at baseline and a week after the study period’s conclusion for purposes of profiling gene expression and measuring known inflammatory factors. Many of the genes with altered expression are known to contribute to pathways involved with stress response and inflammation. They also created a high-risk subgroup, based on blood pressure readings, family history, and weight. All meditations can be used to calm yourself and to allow your body to relax, which is one of the goals of meditation.
While doing this feel all of the stress evaporate away, and feel a deep calm come over you.
Along with aspects featured in other group programs offered at the Benson-Henry Institute, this program included a session specifically focused on gastrointestinal health. The TM group received a seven-step course in TM techniques, with invitations to attend refresher meetings, and kept track of how often they practiced TM. After doing this for about 5 or 10 minutes you will find that your stress level has been greatly lowered and if you happen to check your blood pressure if you’re at home or at a store you will see that it has been lowered as well. At the beginning of the study and after 3 months, researchers tested all participants for blood pressure and psychological measures.Blood pressure decreased in the TM group and increased in the control group, but the differences were not significant overall. Changes in psychological distress and coping paralleled changes in blood pressure.How does meditation reduce blood pressure and provide stress relief?Meditation engenders physiological changes in the body.
In short, meditation relaxes us.Please bear in mind that these physiological changes do not arise merely by resting. In a state of ordinary physical rest, when no effort is made to manage the mental focus, we do not see a lowered rate of metabolism, a decrease in the use of oxygen, or a significant decrease in the heart rate, as we see in meditation, by several (as many as 15) beats per minute. Blood lactate levels are directly related to tension and high blood pressure.Repeated research shows that these beneficial effects can't be replicated by just sitting down and day-dreaming. Only when both mind and body are simultaneously engaged in experiencing stillness and awareness do these changes manifest. Here is more proof on how doing meditation to relieve stress can help us dramatically:Journal of Cardiopulmonary Rehabilitation, Volume 9, 1989 Eighty percent of hypertensive patients have lowered blood pressure and decreased medications a€“ 16% are able to discontinue all of their medications. You can also choose from the various meditation types or techniques to work toward gaining total freedom from stress and anxiety.



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