The Science of Stress

In the General Adaptation Syndrome model designed by Hans Selye, he identifies three stages that people undergo when stressed.

During the first stage, the body goes on a state of alarm at the realization of a threat. In this stage, cortisol is released by the body.

The second stage is where the body becomes unable to cope with the strain until its resources are depleted.

Finally, the body breaks down which include the exhaustion of the immune system. Because of this, the body is unable to fight of sicknesses which then expose the person to illnesses.

How Meditation Helps Reduce Stress

Meditation is one method which can help reduce the stress levels of a person. By calming the mind and giving the person a sense of control over things, the things that are considered threats (the things which cause stress) become easier to manage.

But the reduction of stress isn’t the end of the exercise. Since stress can make people prone to illnesses, reducing stress can help in keeping the person healthy.

The practice of meditation, therefore, can result in improved health and resistance to illnesses.

So the next time you feel stressed out, try to calm yourself down by practicing meditation. While your problems won’t exactly go away, you at least become mentally prepared to face them.

While there is nothing wrong with entertaining ourselves, a problem arises with our constant need for distractions. Because of that, it becomes difficult for us to focus on one thing.

We do not need to take extreme measures to help us focus. There are practices which can do the job for us. It includes the practice of meditation.

People take up meditation for different purposes and improving concentration is one of them. There are several methods by which meditation does its job.

One is through breathing exercises. Even an exercise that is as simple as being aware of the times we inhale and exhale can do wonders to our ability to concentrate.

While it may sound easy, it can be quite difficult especially if one has to deal with distractions such as outside noise.

Another method is by reciting a mantra. A mantra is a phrase or a sound that is recited repeatedly. For Catholics, praying the rosary is a form of a mantra.

The repetition becomes the center of the meditation to which the person’s attention becomes focused.

There are other more methods by which meditation can help improve concentration. However, the two mentioned above are the most basic and could help beginners start out with the practice.

This article will deal with several methods by which meditation can help in alleviating a person’s condition.

Concentration techniques in meditation can help in easing a person’s suffering by keeping his/her mind away from the source of the pain. Usually, the pain is magnified because people choose to focus on it.

If their attention is trained somewhere else, the pain becomes more manageable.

Another method is called mindfulness meditation. This involves being aware of one’s present condition and accepting it as such. If a person accepts that he/she is currently in pain, dealing with it would be much easier.

Then there’s visualization. It could be considered as a form of self-hypnosis. It is done by creating an image of the pain and imagining it moving away from the body.

As suggested by these methods, they do not actually take away pain from the person. Rather, they make dealing with the pain much easier.

This is also the reason why methods like those mentioned should be coupled with the proper medical advice. In fact, consulting one’s doctor is advised before even trying the meditation exercises out.

Otherwise, there will be a risk of overlooking more serious conditions that could be causing the pain. Along with the proper medical advice, meditation can help improve a person’s tolerance for pain.

Meditation is one way for people trapped by their phobias to finally get out of their shell and start living the full life.

A definition of fear is that it is the anxiety caused by a perceived danger. It is the state of mind by which a person foresees something wrong happening either to him/her or the people around him/her.

Meditation helps in overcoming a person’s fear by altering his/her state of mind. There are several ways by which this practice can help people achieve this.

One such way is called mindfulness meditation. By training the person to live in the now, his/her attention is veered away from the future where that person perceives the danger. Besides, it is only a mere perception and such event may or may not actually happen.

Visualization can also help a person cope with fear by making the person imagine what he/she will do in case the perceived danger comes. By being mentally prepared for such an event, the person will be able to deal with the future situation better.

Again, fear is a mere state of mind. Facing it, therefore, needs some alteration in the person’s perception of what may or may not happen. It can be achieved by the practice of meditation.

Some become frustrated that they are not getting the results that they expected when they first signed up for it.

Below are several tips that can help you make the most out of your practice of meditation.

1. Practice meditation in a quiet place.

While you cannot completely shut yourself out of the distractions around you, it would help a lot if you can meditate in a quiet area, or at least a place which cuts down outside noise considerably.

2. Choose a room with comfortable temperature.

Whether the room’s too cold or too hot, both can destroy your mood for meditation. It would therefore help to find a room with a temperature control so you can adjust it to a temperature where you’re most comfortable.

3. Wear comfortable clothes.

Again, the bane of people practicing meditation is distraction. You should therefore wear comfortable clothes as they would help you be more at ease and relaxed.

4. Find a guru.

Sometimes, it can be frustrating to practice meditation without the proper guidance. A guru can guide you and will help a lot in giving you the most out of meditation.

5. Read books on meditation.

Whether you have a guru or not, it would help to have reference materials which can help broaden your appreciation for this activity. Books do not only give you information but also insights on how to meditate better.

But it shouldn’t be so. Every one of us needs to slow down a little from time to time and be calm. Otherwise, stress will build up and will affect how we deal with the people around us, not only in the workplace but also at home.

The practice of meditation is a way for us to be still for a while and let our minds become focused until we become calm enough to deal with the daily pressures of life.

Some may think that meditation is a completely religious practice. While it is true that a lot of religions, especially Eastern ones, take meditation as an integral part of their practice, it is not necessarily the case. In fact, more and more people who aren’t necessarily religious get into meditation.

People practice meditation for a variety of reasons. While we already mentioned that it helps us become still in this fast-paced world, other people meditate for health reasons and to attain a higher state of consciousness, among others.

So if you think that life is stressing you out, it’s probably time for you to slow things down a little bit. Your mind is probably too distracted with so many things to consider and to think about. Meditation can help you calm down and let you be stress and worry-free.

The following are just some of the most common meditation techniques that are used for effective meditation.

The first is called Meditation by Walking, which is very popular among monks. This method is quite different from the others because it combines physical activity with mind conditioning in order to relieve stress immediately.

In order for this to work, you have to find a place where you can walk, such as a circular path or a track. You need to follow a pattern in order to help your mind rest. You will have to breathe and walk at a slow pace. You might get distracted, especially if there are other people on the track, and when this happens, simply acknowledge it and continue what you are doing.

The next is called prayer meditation, which is in fact the most popular form. The nice thing about this is that you do not have to go to church or sing any hymns. You simply sit down, close your eyes and just communicate with God.

Is meditation only for relaxing? The answer is no. Sometimes, it is used to help an athlete before a big event or by doctors to help cure patients. This is known as visualization meditation. You let your mind focus on an object or a goal which you wish to reach. This is most effective when you settle in a very comfortable position.

The Trataka or steady gaze meditation has been commonly practiced by a majority of the religious systems in the world. “Trataka” means to “gaze steadily” into a specific object. Because of its effectiveness in holding a person’s concentration for a long period of time, the “trataka” is considered to be one of the most effective yet simplest means of meditating. The most common practice of this meditation technique is to a use a candle that is set at an arm’s distance and level with the eyes.

If you are not happy with your life or need time to reflect on your own, another meditation method is mirror gazing. Here, you simply gaze into your image and think about your life. You can do this standing up or sitting down.

For those of you who cannot sit still, yoga meditation may be what you are looking for. Aside from being an exercise designed to improve your flexibility, yoga can also provide relief for pain and give you a feeling of pleasure.

Meditation on your own is not for everyone. This is why you can get guided meditation by listening to a prerecorded session. There are CD’s that play soothing sounds, while there are others that are narrated by a professional. The mantra meditation involves repeating a meaningful sound, word or phrase in a spontaneous manner, while sitting in a relaxed position. It can be any word that will help you feel relaxed and calm, and can even be your own name as long as it helps you feel positive and aware of your meditation.

The chakra meditation technique helps in the manifestation of energy and mind control. It is also known to be very effective in developing a deeper consciousness. There are seven Chakras, but the most popular is the “chakra anusandhana,” which can be self-tutored. This meditation technique helps awaken the chakra of a person in a very gentle and balanced way and is easy to do.

Other effective forms of meditation include Zen Buddhist meditation techniques, Vipassana Meditation, Raja Yoga Meditation, Zazen, and Nada Yoga, which have their own respective practices and postures.

As you can see, there are many meditation methods to choose from. Which meditation method should you try? Well, why not try them one at a time and see how things go. You can write down your experiences in a journal and then decide which one will become part of your daily routine.

A technique I recommend for beginners to the art of Zen meditation is an audio program called Deep Zen Meditation. All you have to do is find a comfortable, quiet place to sit and relax, put on your headphones, and listen to the audio. You’ll be experiencing the deep peace of a meditative state in just minutes. The audio utilizes a completely unique technology called Triple Harmonic Chord, which helps you to enter the deepest and most powerful state of meditation possible. You can even get a free demonstration on their website. It’s definitely worth checking out.

One of the best seating positions in which to practice Zen Buddhist meditation techniques is called the Burmese position. There is also the full lotus, half lotus, kneeling or “seiza” posture, and sitting on a chair. The key here is to keep your back straight so that your deep breathing will go naturally. This allows more oxygen to enter that will help cleanse and energize the body.

The buttocks must be thrust out and the chin tucked in. The hands should be placed close to the body with the left hand resting on top of the right with palms open and up. The joints of the middle fingers are resting on top of each other with the thumbs slightly touching.

Your eyes should be half closed and your head should be positioned at a 45 degree angle towards the body. Given that it is not easy to keep the eyes like this the whole time, you can try closing them first and then opening them later on. Should you get sleepy, just open them wide.

The challenging part is staying in a stationary position for 15 to 20 minutes. After you have developed a breathing pattern, you slowly relax your muscles, from your face all the way down to your feet. You should focus on positive thoughts and exhale those that are negative.

By concentrating, you are able to unite the body, mind and soul so that your mind is aware of only the present and not the past or the unforeseeable future.

Aside from the right posture, you should always wear loose clothing. It is not wise to practice this after a heavy meal because a full stomach usually creates discomfort which is a distraction.

If you would like to learn Zen Buddhist meditation techniques, you can read about it or better yet join a group. Once you get the hang of things, you can even buy a few accessories to make the experience a fruitful one like incense sticks, meditation bells or even a ringing bowl to mark the start and end of a session.

Beginners at Zen Buddhist meditation techniques should aim for 10 minutes at first until you get used to it, then extend the time to 20 or 30 minutes. Should your mind wander off, concentrate a little harder to focus once again on your breathing so your thoughts will settle down naturally.

Next, seat yourself comfortably. Posture is important, so keep your back erect throughout this exercise. Now choose a specific word that has positive connotations for you. It could be something that is key to your religious beliefs. The standard in meditation is the word “Om” but you can use anything you’re comfortable with. Once you’ve found the right word, close your eyes. The idea now is to relax your mind and your body so you can carry out the meditation exercise more easily.

Next, you need to mentally inventory your body parts and consciously relax each one individually. Begin with your toes. Think to yourself that your toes need to relax and then feel them loosen up. Move through your feet, legs, and torso, and all the way up to your head. It’s important that you focus on each one of your muscles in order to relax it. As you’re moving through these meditation techniques, you should be able to sense the tightness leaving your body.

Throughout the process, breathe deeply and regularly, inhaling through the nose and exhaling through the mouth. And say your meditation word or phrase repeatedly. Inhale, say the word, then exhale. You don’t have to speak out loud if you would rather say it mentally.

If distracting thoughts enter your mind while you’re meditating, make a conscious effort to dismiss them. This is one of the hardest parts of meditation, so don’t be concerned if it takes a while before you learn how to prevent unwelcome thoughts from entering your mind. Simply acknowledge the thought, and let it go. Turn your focus back to your meditation word and your breathing.

When you’re done, remain seated and relaxed for a few minutes. Don’t stand up or open your eyes right away. Give yourself a little while to return to the here and now.

Your first meditation session should be about ten minutes or so, working your way up to about twenty. Don’t use a timer or alarm; that would be too jarring. Just check your watch or clock periodically. Try to perform this meditation technique on a daily basis. It’s also a good idea to do it more than once a day if you have the time. This can make a big difference to your stress levels. Make a point of scheduling time for it, whenever it fits your schedule the best.

After you’ve been practicing these meditation techniques for a week or so, you should be experiencing the benefits of meditation in your life. You should feel calmer and more focused.

The practice of meditation can be perfected through the guidance of experienced masters of the different meditation techniques. Others join meditation groups in order to enhance and improve the meditation techniques that they practice. But sometimes, people may not have time to participate in such groups and may rather practice meditation in their own homes. In this case, meditation tapes really become very valuable items to have.

An effective meditation practice depends on a knowledgeable guide and a willing student. The guide is usually a master experienced in the techniques of meditation and will teach students the different steps towards relaxation. The willing student then tries to absorb and follow each step carefully in order to reach an enhanced state of relaxation. The meditation guides take these steps from ancient practices that have been handed down from generation to generation.

When it is impossible to have a live meditation guide walk a student through the different steps of meditation, the use of meditation tapes helps bridge the gap. They can be used in the comfort of your own home. You may even be able to use them when driving to the office or when working, depending on what type of meditation technique you plan on practicing.

When choosing a meditation tape, it is important to check them out before purchasing them. It is important that you be able to listen to them first before purchasing. Buying them through mail order may not provide you with an opportunity to check out the sound quality or playability of the tape. Try to get one that has meditation guides narrating the steps with a peaceful yet commanding voice. Choose a meditation tape with a voice that you will want to listen to and follow. Choosing a tape with the wrong voice may hinder you from reaching your full potential in your meditation.

A good way of looking for good meditation tapes is through the internet. You may be able to find them on various websites that deal with the subject of meditation. It can be as easy as using a search engine online to find those meditation tapes. What makes looking for meditation tapes online even more convenient is that most of them offer brief audio clips of what each tape contains.

This will help you choose and determine which ones will suit your own meditation style. Try looking for those sites that offer audio clips in order to help you get the most effective meditation tape guides that would satisfy you.