Stress is often considered a scourge of our modern society. To cope with it, various methods are suggested including meditation. In this article, we will introduce you to several meditation techniques to better manage your stress and promote your well-being.
Mindfulness Meditation
The mindfulness meditation is one of the most popular approaches to reduce stress. It involves paying kind, non-judgmental attention to the sensations, emotions and thoughts that pass through our mind. The goal is to develop a better self-awareness and to learn to accept our internal experiences without automatically or habitually reacting.
Mindfulness Breathing Exercise
To practice mindfulness meditation, start by finding a quiet place where you will not be disturbed. Sit comfortably, with your hands on your knees and close your eyes. Then focus your attention on your breathing, observing each inhalation and exhalation:
- Feel the air enter your nostrils and descend into your lungs.
- Observe how your stomach rises and falls with the rhythm of your breathing.
- Note the thoughts and emotions that arise and let them go.
- If your mind wanders, gently bring it back to your breath.
Do this exercise for 5 to 10 minutes each day to start. Gradually, you can increase the duration of your meditation and incorporate other mindfulness approaches into your daily life.
Transcendental Meditation
The transcendental meditation is a simple and natural technique that involves repeating a mantra (word or sound) in silence. It helps to calm the mind and deeply relax, thus promoting stress reduction and overall health improvement. To practice this method, it is recommended to follow a course with a certified instructor.
How to practice transcendental meditation?
Here are the basic steps for practicing transcendental meditation:
- Choose a mantra that has personal significance for you or ask for one from your instructor.
- Sit comfortably with your eyes closed and start to repeat the mantra silently.
- When thoughts or sensations arise, gently return to the mantra without judgment or effort.
- Continue this practice for 15 to 20 minutes, twice a day.
Consistency is essential for obtaining results. Transcendental meditation can help reduce stress, improve concentration and promote a restorative sleep.
Breathing Meditation
The breath meditation, also called pranayama, is an ancient practice that involves controlling and directing the breath. It allows for calming the mind, balancing emotions, and improving physical health. There are different techniques of breath meditation, some being more suited to beginners than those with more experience in meditation.
Example of breath meditation technique: alternate nostril breathing
Here’s how to practice alternate nostril breathing:
- Position yourself comfortably with your back straight and your eyes closed.
- Place your right hand on your face, the thumb gently pressing against your right nostril and the index and middle finger resting between the eyebrows.
- Close the right nostril with your thumb and slowly inhale through the left nostril.
- Then block both nostrils and hold your breath for a few moments.
- Release the thumb and exhale slowly through the right nostril.
- Inhale through the right nostril, block both nostrils, then exhale through the left nostril.
Repeat this sequence for several minutes, focusing on the sensation of breath circulating through your nostrils. This meditation technique can help to calm the nervous system and balance energy in the body.
Adapting meditation techniques to your lifestyle
There is no single technique for managing stress through meditation. The key is to try out different methods and find those that best suit your personality, lifestyle, and specific needs. Whether you choose mindfulness, transcendental meditation, or breath meditation, it is important to practice regularly and with patience, as this is how you will achieve the best results.