Meditation doesn’t require any special equipment and can be done anywhere.
According to the American Institute of Stress Statistics:
“About 33 percent of people report feeling extreme stress. 77 percent of people experience stress that affects their physical health. 73 percent of people have stress that impacts their mental health. 48 percent of people have trouble sleeping because of stress.”
Inflation was reported as a source of stress for the vast majority of adults (83%), and the majority of all adults also said the economy (69%) and money (66%) are significant sources of stress.
The emotional and physical benefits of meditation can include:
- Gaining a new perspective on stressful situations
- Building skills to manage your stress
- Increasing self-awareness
- Focusing on the present
- Reducing negative emotions
- Increasing imagination and creativity
- Increasing patience and tolerance
- Lowering resting heart rate
- Lowering resting blood pressure
- Improving sleep quality
- Meditation and illness
There is research to show that meditation may help people manage symptoms of conditions such as:
- Anxiety
- Asthma
- Cancer
- Chronic pain
- Depression
- Heart disease
- High blood pressure
- Irritable bowel syndrome
- Sleep problems
- Tension headaches
Here are some short meditations to use:
The stimulating breath – Sit up tall with your back straight and relax your shoulders.
Begin inhaling and exhaling rapidly through your nose. Keep your mouth closed but relaxed. The in and out breaths should be equal in duration, but as short and quick as possible. The bellows breath is a noisy breathing exercise.
Try for three complete breath cycles per second. As you breathe, you will notice a quick movement of the diaphragm, like a bellows.
Relaxing breathing – The 4-7-8 breathing exercise is a straightforward technique, as well. It involves breathing in while counting to four, holding the breath to the count of seven, and exhaling to the count of eight.
This technique is a natural tranquilizer for the nervous system. However, you should not do more than four breaths at one time initially because it may leave you feeling lightheaded.
Counting the breath – close your eyes and take a few deep breaths in and out breathe naturally. Now, as you inhale, mentally count to one and slowly exhale. Inhale again, counting to two, and slowly exhale. Repeat this cycle as long as you feel like doing it, counting as you go. Strive for a ten-minute breathing practice.
The Body Scan – Close your eyes for a deeper practice. Starting with your feet and toes, tune into and pay attention to any sensations you feel, like pain or discomfort. You may also notice sensations like tingling, stinging, aching or throbbing. Take a nice deep breath in through your nose, exhaling through the mouth, releasing the uncomfortable sensation. Allow that area of your body to release, loosen up, and soften. Work your way up the body, paying attention to how you feel as you focus on the legs, the hips, the back, the stomach, the chest, the neck and shoulders, the arms and hands, and finally the face. Move progressively up your body, focusing on each muscle group one at a time.
Diaphragmatic breathing – Lie on your back on a supportive surface. Bend your knees and support your head with a pillow. You may also place a pillow under your knees. Place one hand on your chest and the other below your rib cage. Breathe in deeply through your nose so you can feel the hand on your stomach gently rising. Allow the muscles of your stomach to tense and tighten as you exhale through your lips. Practice this breathing technique for about 5-10 minutes 3-4 times a day if possible. This type of deep breathing is excellent for stress, and it helps calm and relaxes you.
Progressive muscle relaxation – Get into a comfortable position, either sitting or lying down.
Strive to tense and then release each large muscle or muscle group for about five seconds or so, then relax the muscles. Begin by taking a few deep breaths from the abdomen. Tense, hold, and relax each large muscle group, working your way up or down the body. Try and notice the contrast between a tensed state and a relaxed state inhaling as you tense the muscle and exhaling as you relax and let go. Once you have mastered this technique, you can then do a quick version in which whole muscle groups are tensed and relaxed simultaneously.
Visualization – Start by closing your eyes and imagining in your mind a peaceful and relaxing place like a beach or a park. Allow your imagination to feel and see everything, using all of your senses. Feel the warm sun, hear the ocean, or watch the birds.
Read “The Practical Application of Meditation“
