Walking is good for you physically—it also reduces stress, improves the immune system and has extensive cognitive benefits.
So, there you are…five different ways to meditate, and am sure you can probably add to this list. The stress response is a very important evolutionary process that acted as our alarm to danger.
It’s the flight or fight response, a cascade of hormones that affects digestion, brain function, heart function, muscle tone, etc.
Whereas the stress response was very beneficial to warn us against immediate danger and get us moving to react, our current stresses are not as dynamic. When we don’t get a break from our reaction to that stress it starts to manifest as problems in our bodies. Even though we think we know when we are stressed, sometimes we ignore the signs and power through them.
There are only two rules: concentrate on something repetitive and when thoughts come through, just dismiss them without judgment and return to your repetition. The mind is an amazing computer, but it can’t tell the difference between what is actually happening and what we are thinking about. I suggest changing those negative thoughts to positive ones and giving ourselves a stress break.
Using visualization of white light flooding the susceptible area or carrying off the infection has also shown to be effective in activating the immune system and speeding healing. So, we know stress can be the cause of a lot of health problem, and we’ve learned why we have the stress response and what it does to our bodies. Kathy Gruver, PhD is the author of The Alternative Medicine Cabinet and Body Mind Therapies for the Bodyworker. Get our Meditation Made Easy Beginners Guide along with weekly articles and free resources delivered to your inbox.
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Stress is something that can seriously undermine your quality of life and it’s very important not to underestimate the significant impact it can have on pretty much every aspect of your wellbeing.
One of the very most popular and the very most effective tools for doing this is to use meditation. Here we will look at three of the most popular and successful meditation techniques for stress and at how they work. Mindfulness is one of the most commonly applied meditation techniques for stress and is a big part of cognitive behavioral therapy. The idea of mindfulness is something a little different to what you might usually associate with meditation.
That is not the objective with mindfulness – in fact it’s pretty much the opposite of what you do. The reason that this is one of the best meditation technique is that it gives you a peak into your own mind and into the kinds of things that are causing you stress. Transcendental meditation on the other hand is a type of meditation that is more similar to what we generally picture. Eventually this can become a skill that you can use whenever you need to get a break from everything going on around you and studies seem to suggest that these types of meditation techniques for stress are very effective at triggering more relaxed brain states.


Note however that transcendental meditation is not easy and it can take a fair amount of work at first. Visualization is simply the process of closing your eyes and imagining you are somewhere else. Keith Hillman is a full time writer specializing in psychology as well as the broader health niche.
Thank you and all the very best to you and to those who are exploring meditation techniques… I encourage you to explore until you find one that works for you. It does all sorts of good things for your body and soul–like, reduce blood pressure, increase immunity, create emotional balance, lower stress levels, is an anti-inflammatory, and meditation can even increase fertility! This may be the opposite of meditating, but like meditation, it is a super way to relieve stress. The key here is in “your objective.” For instance, when washing dishes, keep your “mind focused” on the act of washing dishes and maintain this consciousness throughout.
Twenty to thirty minutes, a pair of sneakers and your “presence of mind” is all you need to turn your ordinary walk into a “walking meditation.” Again, “presence” is the key here.
So, whether you go for the basic meditation or desire something a little more upbeat, it’s your choice.
Techniques like mini-meditations, affirmations and visualization can help you fight stress to allow you to deal with challenges in a more relaxed and intelligent manner. It’s not a saber tooth tiger around the corner; it’s the economy, the IRS, our spouse, job insecurities, our kids, our boss, daily stresses that don’t seem to subside.
Studies have shown that increasing the relaxation response not only slows heart rate and decreases blood pressure but also slows the genetic expression of aging. Symptoms of stress can be everything from headaches and indigestion to teeth grinding, overindulgence in alcohol, sleeplessness, muscle tension and road rage.
When we think of meditation, we picture someone sitting perfectly still on a pillow, eyes closed, hands in the lap, perhaps some chanting and om-ing. So, if we get ourselves into a negative thought tailspin, we are invoking the stress response with our own thoughts. For example, you are surrounded by co-workers who are sick and you start to feel tired yourself.
She is the host of the TV series, The Alternative Medicine Cabinet and lectures on health nationwide.
Start meditating today and release the source of your stress with these proven meditation techniques. That said though, there are a number of different meditation techniques for stress and the best option is going to depend largely on what type of stress you’re facing, how you personally deal with it and your general disposition to begin with.
All these thoughts can lead to stress but you need to be aware of them in order to start making a positive change and in order to start combating them. Here the practitioner will sit comfortably for 20 minutes and close their eyes, normally while repeating a mantra (any noise or word that you repeat over and over again). Getting your thoughts to ‘go quiet’ is often a real struggle and ironically this can be a source of stress in itself!
That is to say that when you meditate, you are simply being disciplined with your own mind with the aim of improving your mental wellbeing.
He has a BSc degree in psychology from Surrey University, where he particularly focused on neuroscience and biological psychology.


I’ve been practicing regularly for over 10 years and know many people who do as well and no one has ever said it was hard or difficult.
For those who want to spice it up, there are options you can try while still getting the benefits of meditation! Start laughing about nothing, and pretty soon you may find yourself cracking up about nothing.
This same mindset can be used for all your chores–from vacuuming, dusting, scrubbing, washing the car, etc. So let’s see how you can add some of the relaxation response invokers to your day and fight stress. There have been several times that I’ve taken a minute or two before an important lecture, standing in line at the post office or even when I’m driving, to take advantage of this simple technique.
Rather than reiterating that you are getting sick by saying things like, “I’m getting sick”, “I’m sure I’m catching what you have”, “Don’t get near me you’ll get me sick” or even “I’m not getting sick”.
Tools like mini meditations, simple visualizations and affirmations are just a few ways to help.
Whether you want to relax, stimulate creativity, gain enlightenment, or cultivate compassion and mindfulness, we help you learn how to let go.
That could mean something as simple as telling yourself not to think about whatever is making you stressed, or examining a flower with meditative focus so that you end up shutting out everything else happening around you.
For many people this will be a beach or an open field and by focusing on all your senses and paying attention to the details you can often bring these places very much to life for some real respite. Since then, he has written countless articles on a range of topics within psychology for numerous of magazines and websites. IN fact of the all meditation practices I’ve tried TM is the absolute easiest to learn and practice. Think of the child within you–be free, be silly, be wild, alone in your home or out on the town. In fact, Mantra Meditation uses the repetition of a mantra as a path to mindfulness and stress reduction.
Try saying things like, “I am healthy and well”, “My immune system is strong and protective”.
He continues to be an avid reader of the latest studies and books on the subject, as well as self-development literature. It is not learned in a book or online – learning it from someone who has been trained and can guide you as you experience TM is sooo important. And if you think you look like a fool…not to worry, because you never know who might join in!
And, sometimes it can take more than deep breaths and conscious visualization to clear out the negative energy. Cleaning definitely offers endless repetition, and just think what you can accomplish with this mindful-meditation! And if you happen to be on the street or in the market and your body feels like moving, just go for it.



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