Meditation
Meditation is a way to lower stress levels by focusing your attention on only one thing at a given time. You can focus on your breathing, a word or phrase, or an object and either repeat it silently or aloud. This helps you focus in the present and clear your mind of worries of the past or future. Meditation also has been used successfully to treat and prevent high blood pressure, heart disease, and migraines. It also is proven helpful to reduce obsessive thinking, anxiety, depression, and hostility.
Take a moment out of your day and try one or all of the following for a little stress relief:
Take a moment out of your day and try one or all of the following for a little stress relief:
Laughing Meditation
Laughter is a quick and easy way to boost up your mood and decrease stress. It is usually spontaneous due to something funny. Laughter can also be accomplished by exercising it. With laughing meditation you start by stretching the muscles in your face. The second step is to begin with a smile and gradually turning the smile into a belly laugh. After the second stage, stop laughing, close your eyes, and breathe.
Muscle Relaxation
Muscle relaxation is beneficial in that it releases muscle tension, which can leave you feeling less stressed and relaxed. This exercise is simple and can be performed on all voluntary muscles. The focus is on one muscle each time it is performed. The following example focuses on the eyes. Before performing muscle relaxation you will want to be in a quiet room where there will be no disruptions. Lie down and take a few deep & slow breaths before you start. Begin by contracting your eyes by closing them tight. Release the tight squeeze after about five seconds and relax the eyes.
There is no right or wrong order to do muscle relaxation. You can start with the facial muscles and gradually make your way down to the legs. The following is an example of a sequence in which you can follow:
1. face 8. stomach
2. neck 9. hips & buttocks
3. shoulders 10. right leg
4. right arm, then right hand 11. right foot
5. left arm, then left hand 12. left leg
6. chest 13. left foot
7. back 14. relax the whole body
While releasing the tension you may also say verbal expressions such as "let go of the tension".
The following link has additional information: Muscle Relaxation
There is no right or wrong order to do muscle relaxation. You can start with the facial muscles and gradually make your way down to the legs. The following is an example of a sequence in which you can follow:
1. face 8. stomach
2. neck 9. hips & buttocks
3. shoulders 10. right leg
4. right arm, then right hand 11. right foot
5. left arm, then left hand 12. left leg
6. chest 13. left foot
7. back 14. relax the whole body
While releasing the tension you may also say verbal expressions such as "let go of the tension".
The following link has additional information: Muscle Relaxation
Visualization
Before you do this exercise you should be in a quiet environment. Then, close your eyes, and relax your body. Focus on imagining a pleasant scene where you take out all the negative aspects of the environment. Be sure to include any smells or sounds you would like to imagine smelling or hearing.
Page last updated: July 2012
Page last updated: July 2012