By: Evelyn B. Trinidad
Meditation is a by word in the health profession but most people do not give attention to stress or want to cope with stress. This is simply because they do not know the effects of stress on their health and even if they do, how to cope with stress is foreign to them. In a study conducted, 60-90% of the reasons why people visit the doctors are stress related.
The study further revealed that stress is related to immune system weakness, skin disorders, cancer, heart attacks, diabetes, insomnia, chronic pain, asthma. It has something to do with headache, backache and depression that may lead to accidents and suicide. It also decreases the number and function of white blood cells. It has been pronounced that meditation is one way to cope with stress.
Deep Breathing or body-scan meditation
Deep breathing meditation is a very good method to cope with stress. It’s an uncomplicated method that requires little effort. It’s done by sitting upright with eyes closed. Then you inhale deeply then exhale. Focus on your breathing. Then shift your attention to your toes and how it feels against the floor. Stay with that feeling for a while then move to your legs. Do the same with the other parts of your body until your head.
Mantra or focused or transcendental meditation
The primary consideration here is clearing your mind and focusing on an object, mantra or a single thought. A soft music can be helpful during the meditation. Let your attention focus on your body, you will feel where the tension is and let it relax. Begin to say a word. Doing this helps you cope with stress and you will feel re energized afterwards.
Is an excellent way to cope with stress. Many negative thoughts about yourself and about others are all that are occupying your mind and these could stress you. Clear your thoughts of negative ones and think positively. Sit upright comfortably and remember a time when you were loved, how you felt about it and stay with the feeling for 15 minutes. In doing so, you are changing the negative thoughts with positive ones.
Mindfulness or depression meditation
This type of meditation helps you to cope with stress or depression as your mind is allowed to wander and not focusing on one thing. This is also the most common technique. It is done by sitting down in one place and watch people come and go. You just watch. The point is, your mind has a lot in it, and just let the thoughts come and go. Don’t dwell on them. The more you are exposed to negative thoughts the lesser the effect it will have on you.
Movement or walking meditation
Sit and close your eyes then rotate your head, the movement relieves and helps you cope with stress. You can also run, walk, and pace while meditating. As you run focus your attention on your movements especially as your feet touches the ground and you can feel the release of tension there. Continue focusing on your feet as you keep experiencing the feeling of your feet hitting the ground.
Empty mind meditation
As the term connotes mean, this is a meditation technique that makes you discard all thoughts from your mind or keep your mind blank let it rest. Find a quiet place where you can relax. Sit down with your legs crossed and start to remove all thoughts from your mind. Stay that way for 15 minutes. You will feel refreshed afterwards.
Imagine a peaceful scene with you in it using your mind. If the scene you imagined is the ocean, then you smell, see it through your mind, touch it and listen to the sound of the ocean and feel the breeze of the sea on your skin. Enjoy the moment as you savor the beauty and serenity of the place. This will relax your mind and help you to cope with stress
Meditation techniques have been used for centuries now to help people cope with stress and to promote a healthy body and mind. It has evolved from the simple to the more complex methods as combinations and new techniques were discovered. Even if there are numerous methods, it does not mean you have to use them all simultaneously. You can use two or just one depending on your needs.