At some point in your life, you have to deal with issues that stress you out. It could be one big issue or a bunch of competing problems that drain your energy and leave you feeling zapped. Perhaps you’re experiencing the loss of a loved one and struggling to focus on work. Or, you’re going through a divorce that’s affecting family relationships. You’re losing sleep and your weight is fluctuating. It’s as if your life is spinning out of control.

The benefits of meditation have long been recognized as a technique to alleviate stress in many circumstances. Following are methods you can try yourself.

Breathing Meditation

Find a quiet spot where you can either sit with your legs crossed or where you’re comfortably seated in a chair. Avoid lying down so you don’t fall asleep.

Close your eyes and breathe through your nose, not your mouth. Feel your stomach expand with each inhalation and contract with each exhalation. Breath should not be controlled – just let it flow in and out, slowly and deeply while concentrating on how it feels flowing through your nostrils.

Don’t let thoughts distract you from concentrating on your breathing. If this happens, bring your awareness back to how your breath feels.

Mindfulness Meditation

Like breathing meditation, you focus on the flow of your breath during mindfulness meditation – but you can also concentrate on other experiences during this time.

The intention of mindfulness meditation is to be mindful and aware, with acceptance of living in the present moment. Without passing judgment, observe your feelings, emotions and thoughts.

Visualization Meditation

Is there a place you love to visit that relaxes you? The ocean? The mountains? A field of flowers with birds chirping happily nearby?

With visualization meditation, you form mental images of places or situations you find relaxing. Try incorporating as many senses as you can. For example, if you imagine being at the ocean, sense the smell and taste of the salt air; hear the waves crashing on to the shore; see the glimmer of sunlight dancing on the water’s surface.

Tips for Fitting Relaxation Techniques into Your Life

• Set aside time each day. It may be best to practice meditation first thing in the morning, before other responsibilities get in the way.
• Meditate while you’re doing other things. Practice the method that works best for you while waiting for a doctor appointment, exercising, walking the dog, mowing the lawn or cooking dinner.
• Avoid meditation at bedtime. Some of these methods can relax you so much that they may make you extremely tired, especially close to bedtime. You will get the most out of meditation if you practice when you’re fully awake and alert.

The benefits of practicing meditation will most likely help you to more easily manage pressing issues in your life. If you feel you need more guidance with meditation, email me at DrB@earthlink.net.