Meditation has a reputation as an activity in connection with religious practices and hippy Dippy pseudo-science. This is unfortunate, because meditation is a simple and effective stress management can be used for someone with a strong research and medical showed that meditation is very effective as a means of coping with stress and even pain.

It is particularly effective at the end of a long tiring day, you can set aside a short period when you get home from work, meditate, and enjoy the evening with a clear mind and relaxed body.

Why meditation for stress

great
One of the pioneers of serious meditation research was Harvard’s Dr. Herbert Benson’s book 1968 “relaxation response” showed that meditation had a measurable effect on stress, slowing breathing and heart rate and decreases the fight against the body’s natural or flight response. Meditation allows you to relax your body and focus your thoughts, so concentrate your mind and you can release the work day. It helps your body Resources, which is good for your immune system, blood pressure and your state of mind.

If you meditate, slow the heart rate and respiration, blood pressure normalizes, and you use oxygen more efficiently. Your adrenal glands produce less cortisol, adrenaline and noradrenaline and produce you good, healing. Your mind clears, allowing you to think Harper and more creativity. Meditation has been for people trying to quit smoking, drinking and drug.

simple meditations for each

Meditation is not a mystical, mysterious practice. It is easy to do, and takes no special equipment or training. Meditation involves sitting in a relaxed position and clearing your mind. There are a number of methods of meditation, you can focus on a sound (like “OM”), or on your own breathing, or on an object or anything. You only need to find at least 10 minutes of rest without distraction, although some people argue that the practice they can meditate anywhere.

Here are some basic techniques:

1) Simple breathing meditation

Finding a quiet room and seated in a comfortable position, either on land or on a chair. Close your eyes.

Consciously relax the muscles in the feet and calves, and work so that your body until everything is in bulk.

Now you focus on your breathing. Breathe deeply through your nose, then let the breath through the mouth. Count your breaths, and say that the number of breath as you let out, which helps you to concentrate and avoid distractions.

Do the same for 10 or 20 minutes, then let up slowly to full speed.

2) Focused

object of meditation
Select an object, an object, a vase with flowers, lighted candles, a beautiful piece of fabric with an intricate design. It may even be a cup of coffee or a lamp.

To examine the shape, color, shadow and light, texture movement of the object. Breathe deeply and rhythmically, and let your mind go where it wants, but stay focused on the object. Give yourself at least 10 minutes to investigate every detail.

3) Focused Sound Meditation.

Make a noise, more and more, focusing exclusively on vibration and sound. The sound of classic meditation “Om”, the Sanskrit word for perfection. Use to aid in breathing pace, slow your heart rate and focus your mind.

4) Focused

imagery meditation
Here, you create a mental image in mind of a happy, relaxing place. You on a tropical beach or floating on a raft in a mountain lake, or even sleeping in a king-size bed in a luxury hotel, what do you think most have found peace and relaxation. And exhale slowly, and rhythmically. How thoughts in your mind, let them drift back to fully concentrate on your breathing “puts you happy.

Unlike the use of prescription drugs and herbal therapies, there are no potential side effects of meditation, and costs nothing. No special equipment is required and you can meditate, no matter what your physical limitations. It takes some commitment and patience, but after a few sessions, you will find that meditation is a great way to relieve stress and you can do it anywhere!