How to Meditate for Stress Reduction?

Depression, anxiety, disturbed thoughts, or if you are seeking a healthy perspective on life and living, meditation is the answer to all you have been looking out for. Meditation is a practice derived from Hinduism and Buddhism, in which an individual deepens one's awareness by doing nothing and observing one's thoughts. It's a mental exercise practiced by people from across religions independently. Meditation is also effective for psychotherapy.

We will delve deeper into the practice of meditation in our subsequent sections.

Benefits of Meditation

Meditation carries one to a deep state of relaxation when the mind is cluttered with various thoughts. Numerous studies have shown that meditation as a daily practice is an effective tool that can help alleviate stress and better your mental health. The practice helps us become aware of ourselves and our life, so we're able to think clearly and, therefore, take control of our life.

There may come a stage in your life when stress takes control of your actions, and thoughts and how carry on with life and living. Although meditation serves as a great cure for a complicated situation such as this one, it can be hard to actually even initiate the practice. Stress can take control of yourself and your actions. It can be hard to start meditating during these times; however, taking a pause and reflecting on one's self can help in slowing down and handling stress better.

Meditation helps −

  • Reduce anxiety

  • Lower blood pressure levels

  • Heart ailments

  • Respiratory issues

  • Chronic ailments

  • Sleep disorders

Steps to Follow for Meditation

If you want to relax while staying awake, meditation is the closest thing that will help you accomplish that.

  • Find a quiet place, sit in an upright posture, cross-legged, or lie down whatever works for you, and allow your body to be comfortable in that position.

  • Comfortable clothing is always recommended when you are meditating.

  • Do not slouch while sitting, try to sit upright with a straight back. It helps you keep back pains and stiff back issues at bay.

  • Close your eyes gently looking into the distance.

  • Feel your breath as you inhale and exhale.

  • Show some kindness to your mind that was consistently wondering all this while.

  • Observe the ebbs and tides that come with the natural flow of your breath.

  • Subdue all negative thoughts.

  • Keep your facial muscles relaxed.

  • Do not let your focus waver.

You may choose to play soothing tunes, available in vast numbers online, to make the experience even more surreal. Choosing a park or a garden is also sought after by many for meditation. Well, these were a few basic essential points on how to meditate. Try it and we are sure you will like it to make it a practice.

Things to Keep in Mind

Thoughts may come to your mind. Observe that thought and then let it go. And do this to every single thought coming to your mind. Meditation is not shutting down your thoughts but being in the moment whether good or bad and acknowledging it and feeling present in life. Learning this can help you in your other moments of life too.

Meditation is used as an umbrella term for many techniques but the common goal is to relax your mind and observe yourself.

Types of Meditation

There are many types of meditation. Consider understanding a few major types listed below −

Guided Meditation

In this type of meditation, you imagine places and images that can help you feel relaxed. Use your senses like sights, sounds, and smells.

Mantra Meditation

In this type of meditation, you repeat a word, thought, or phrase silently to slow down your thoughts and focus on the moment.

Mindfulness meditation

In this type of meditation, try to live in the moment and become aware of your breath, your thoughts, your body, and everything within you and right around you.


It's a mind and body combined practice in which you perform various physical postures while focusing on your breath. It helps in relaxing the overall body and mind. This ancient practice originated in India.

Qi Gong

In this type of meditation, you combine breathing exercises and physical exercises that help you relax your body. Qi gong (pronounced as Chee-gung) is a part of traditional Chinese medicine.

Tai Chi

It is a Chinese martial art. You do a series of movements in a slow manner while practicing deep breathing. Thus, it helps in meditation.

Final Thoughts

People meditate and have been meditating for thousands of years. Meditation helps us to better understand ourselves and be in the present moment. For many years, people have been reaping benefits from this technique and the result is the same being present and allowing your body to relax.

Many people who are beginners often fall asleep during mediating. Some even feel uncomfortable in slowing down their thoughts and find it difficult to continue meditating. Keep going, you will eventually reach there. Meditation over time can become less uncomfortable and more appealing as its effects can be felt better and connecting with one's mind and body can make you realize and experience things you've never thought of before.

Give yourself time and start small. Start meditating for a duration of 5 minutes and slowly increase that and see how far you can go. You may lose your sense of time while meditating so if you have a busy schedule or want to monitor how much time you've meditated, you can use a timer. You can use a few apps that have gentle music that can help you relax.

Updated on: 27-Feb-2023


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