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If you learn how to meditate, you may be doing so due to the many meditation benefits you have been told about. The benefits start even with meditation for beginners, and the stress relief effects are well known and researched. This brief article will outline the benefits, so you can relax knowing that by learning how to meditate, you are on the right track and it should become a lifelong pursuit. Best of all, regular meditation will help reduce negative emotions and help you achieve your goals. Unless you start at the beginning with a good process to follow, meditation may in fact increase stress rather than reduce stress. Health can improve dramatically once you master meditation, and mastering is easy once you follow a simple program. And these are just some of the highlights, as there are many others from sports performance to even reducing the risks of cancer.
There are many simple stress relief methods, you can simply sign up for our free 5 day e-course on stress relief, which teaches you some simple methods you can apply right now. Simply fill in your Name & Email and you can start your FREE 5-day Stress Relief e-course today! Shawngela Pierce was born and raised in Detroit, Michigan and soon after graduation, left to study at Purdue University in Indiana. After graduating Purdue, Shawngela worked as a Forensic Scientist in the DNA division of the Ohio Bureau of Criminal Identification and Investigation (Ohio BCI).
I'm available for phone or video consultation to give you advice on meditation, lifestyle and law of attraction. The most basic and accessible of all meditation techniques, focusing on your breathing has numerous beneficial effects.
Without trying to change anything, simply take about one minute to observe your breathing. Next, count to five silently while slowly drawing in your breath; then slowly exhale to a count of five. As you breathe, your body will begin to relax and your heart rate will slow down a little. If you fall asleep, that's fine; it's just your body's way of telling you that it needs more rest.
Once you've mastered the process of controlled breathing, visualization meditation is easy and revitalizing.
Follow steps one through four of the above breathing exercise for a few minutes in order to get your mind in a quiet, peaceful place. An easy way to start visualizing through meditation is to imagine each stray thought as it drifts through your mind.
Visualizations are very flexible and can be used to improve concentration or even communicate with your own subconscious. A good subject of visualization would be to recall a pleasant memory of a relaxing place in nature that you have experienced. Normally, doing this for between 10-15 minutes is sufficient in most cases to reduce stress and bring in relaxation.

Employing these basic meditation techniques is a great way to relax the body, clarify the mind, and combat the stress that you deal with each day. The problem with prolonged stress is that it can wreck your health.  High blood pressure, high cholesterol, heart attack, cardiac arrhythmia, immune related disorders, asthma, ulcers, digestive disorders, migraines, backaches, even cancer can all be related to unmitigated stress. Buddhism tells us that we can’t change what happens to us, we can only change how we react to it. If you enjoyed this post, please consider leaving a comment or subscribing to the RSS feed to have future articles delivered to your feed reader. Please note:The information provided on this site is for informational purposes only and is not intended as a substitute for advice from your physician or other health care professional. I recently got the chance to have 10 mindfulness stress based reduction classes for free.  As I am a student as well as shop owner, despite thinking of myself as easy going I have experienced my fair share of stress lately so was looking forward to the classes. Mindfulness is about living in the moment, being able to step away from the constant chatter of thoughts and of planning this and that, even if just for a little bit, but with the intention of hopefully living your life in a calmer and more thoughtful way.
Open your eyes and study the raisin, try holding it up to the light to see the different colours, and again observe and feel if you like all the surfaces of it – does it remind you of anything? Now smell the raisin, take some deep sniffs.  and now its time to hear the raisin (!) put it by your ear and squish it a little bit. The raisin excercise shows us how experience can be transformed by bringing curiousity in what we do, and this is frequently drawn upon in mindfulness classes, where we are invited to be curious about sensations in the body and mind that we think we are super familiar with but are probably not – and this can bring new joys to our lives! I hope you enjoyed your raisin, I’ll be writing more about mindfulness in the future! You can also experiment with channeling some energy into the fruit or if you know Reiki, run a little Reiki into it. Since writing this I met a Reiki Master who always Reiki’s her food before eating it. You become more self aware, it helps you focus, helps you calm your unwanted thoughts, concentrate and even become more creative. But you need to make sure you follow a simple program, one that helps with meditation for beginners.
After leaving BCI, she went on to pursue a Master’s degree in an Educational field from Old Dominion University. Whether job-related or tied to financial concerns, family difficulties, medical conditions or other causes, stress can have a major impact on the health and well-being of the person experiencing it.
Although it may sound intimidating, applying meditation techniques to reduce stress is nothing more than becoming in-tune with your body and allowing yourself to relax and release negative energy.
First, it allows you to become more comfortable with your body and reach a deeper connection with yourself. If you aren't comfortable, you will be prone to distraction and have a difficult time practicing the breathing exercises. If you have thoughts or worries, give yourself permission to come back to them after you've finished.
Notice the way your breath feels when you inhale, the way your stomach swells, the feel of the air on your nose or mouth. Repeat this five times, each time focusing on the sensation of breathing and the rhythm of counting.

It's also normal in some cases to feel some anxiety or resistance when you begin to relax. It's impossible to focus on visualization if your mind has not been cleared of clutter and is jumping around. Through meditation you can enjoy greater peace and vitality and fill yourself with the energy you need to thrive emotionally, physically, and spiritually. Here are some people who already found it from practicing Transcendental Meditation and are ready to show you the way!
I have to tell you, it’s pretty charming to see a very well-dressed, anxious Jewish woman take a moment at her country club to say she needs to meditate.
While in college, Shawngela joined the Army Reserve, where she served honorably for 16-years, for a short period as a parachute rigger and then as a paralegal. She knew that teaching was her true passion as she had taught as an undergraduate and also at Ohio BCI. Stress can increase blood pressure and lead to heart problems; it's also a leading cause of gastrointestinal upset. It decreases stress by helping to lower blood pressure, relax tightened muscles, and quiet thoughts. Although there are dozens of meditation techniques that focus on different positions, you can start by sitting in a chair or even lying in bed. Without even realizing it, your breathing will immediately begin to slow as you concentrate on it.
If any thoughts come into your mind, release them immediately; remind yourself that you can think about whatever you'd like after you've finished, and there is no rush to get anything done right now. If you need help getting started, you can place a picture nearby and look at it to remind you of what you're visualizing; you can close your eyes and recall the image.
You can visualize your lungs supplying oxygen to your heart, and the heart pumping blood to your body.
In 2003, she earned an MS in an educational field that allowed her to teach Human Anatomy and Physiology at the college-level, which she taught for over 6-years.
As your body relaxes, the stress will drain and leave you feeling more revitalized and energetic. Other poses can come later if you so desire, once you've mastered the basics, but they are definitely not necessary. Otherwise, clear your mind of distracting thoughts so that you can focus entirely on your breathing.
In the beginning, it may be difficult to focus for more than five or 10 minutes at a time, but that's okay; you can build up to longer meditation sessions if you wish.
In addition to eating a healthy diet, exercising regularly and getting enough sleep, you can reduce stress by practicing some simple meditation techniques.

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