Using Guided Meditation to Reduce Stress

Guided Meditation Can Help in Reducing Stress

Meditation evolved as a way for the ancient spiritual seers, called Rishis in India. It is a way of gaining direct knowledge of the nature of the ultimate reality, and its history dates back even further than that of Yoga, but its origins can be safety put to begin around 3000 B.C.

In our present age, the art of meditation is recognized for its numerous health benefits and is widely employed as a way to combat stress.

Meditation brings together all the energies of the mind and focuses them in a chosen point; it can be a word, a sound, a symbol, an image that evokes comfort, or one’s own breathing. Simply put, it can be anything. Meditation is typically practiced in a quiet, clean environment, in a seated posture with the eyes shut.

Report shows that hormones and other biochemical compound in the blood, indicative of stress, tend to decrease during meditation practice, so that a person is actually less stressed biochemical during daily activity.

There is a term called effort and passive participation, in meditation. This means you continually bring the attention back to a chosen focus (effort), and simply become a witness of all that transpires (passive participation).

This incorporates thoughts sensory inputs, bodily sensations and external stimulus into the meditation experience.

When you center your mind in this way, it gives a corresponding calming and relaxing effects on the body; down to the cellular level, providing stress reduction.

There are several methods of meditations used in combating stress, but an exciting one is the technique developed by Dr. Herbert Benson, called the relaxation response. This method makes the basic steps of meditation easy to understand and apply.

The following steps are simple ways to begin practicing meditation and help you contract that stress.

* The process starts by picking a focus word. This should be a short phase or prayer that is firmly rooted in your belief system. Examples are “The Lord is my Shepherd” “Hail Mary full of grace” or “There is no God but Allah”

* Pick a seat or rug and sit in a comfortable position.

* Close your eyes and brush all present worries and thoughts out of your mind. Try and make your mind blank.

* Relax and let the effect get to your muscles. The process should spread from your feet, to your calves, thighs, abdomen, shoulders, head and neck.

* Breathe slowly and naturally, and as you do, it’s now time to say your focus word, sound, phase or prayer silently to yourself as you exhale.

* Assume a passive attitude, and don’t let how you are doing to worry you. When other thoughts come to your mind, and surely they will come, just say to yourself “oh well” and return to your repetition.

* This process (meditation) should continue for ten minutes, but twenty minutes will be just perfect.

* After the allotted time is up, continue sitting for a minute or so. Do not stand immediately. Let other thoughts return to your mind, then open your eyes and sit for another minute before rising.

Practicing this technique once or twice daily and it will go along way to reduce your body stress.

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