Stress can be managed via a multitude of strategies from exercise to increasing leisure time to meditation. Meditation is the single most accessible method of stress management we have available to us and, there are so many options. They key is finding the method that suits you. Getting started can be overwhelming. There is A LOT of information on the internet about meditation and the recommendations and requirements vary widely. Below you’ll find the basics and some easy strategies to get started. If you want more help, contact us at mayerwellness@gmail.com.
Meditation and Wellness
There are physical, emotional and mental benefits to meditation.
- Allow the body to rest, stimulating the para-sympathetic nervous system.
- Reduction of cortisol production and immune boost.
- Clear the mind for better focus for work and sleep.
- Reduce and manage pain, anxiety, as well as other symptoms.
See what the National Institute for Health has to say about meditation: https://nccih.nih.gov/health/meditation/overview.htm#hed2
Meditation Frequency, Duration, Preparation and Positioning
There are no clear guidelines for how often you should meditate. Use a timer and start with a short meditation practice once per day. Slowly increase your time until you feel it is a good match for you. Even short meditation practices can bring wonderful benefits.
If you intend to meditate for longer periods of time, try stretching or doing yoga for a few minutes prior to sitting or lying in meditation.
Some meditation styles suggest certain sitting positions which often include a straight spine and crossed legs. This can be very challenging if you are not used to this position. Many people have very tight hips and are used to having their back supported when sitting. Don’t let this stop you. Find a comfortable position and start by learning to focus your mind, then work towards a more traditional meditation posture.
It is recommend you sit versus lie down so you are not tempted to fall asleep. If you do fall asleep each time you meditate, you probably need more sleep. Begin your practice with a comfortable position and explore others as you gain more comfort and experience.
Key Pillars to Meditation
Breathing
- Breathing method varies across meditation styles. Slow calm diaphragmatic breathing is the most common.
Being present (mindful)
- Keeping your mind focused on the here and now is a common thread in meditation. Let go of the concerns from the past and worries about the future during meditation.
Letting go of judgement
- As thoughts enter your mind or as you notice sensations during meditation, do not judge them as good or bad. Experience them and let them go.
- Do not judge yourself and your ability to meditate.
Focus on something (as opposed to nothing)
- Emptying the mind completely is nearly impossible.
- Focus the mind on the breath, an object or a sensation depending on your choice of meditation.
Meditation Options
Below are some of the many options to structure your meditation practice.
Type of Meditation | Practice Notes |
Diaphragmatic Breathing (DB)
Using the respiratory diaphragm muscle located directly under the lungs to deepen breathing and fill the lungs with each breath.
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Physically Feeling the Breath
While using DB noticing all the sensations associated with breathing including air movement and body movements.
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Breath Visualization
While using slow DB and eyes closed, begin to visualize the air coming in through the nose and into the lungs. Bring the air in deeper. See the air as a color. See the air go past the lungs and filling the body.
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Breath counting
Any form of counting while breathing. Using one count per exhale. This may include counting backwards from 100. Counting up or down from 10 and repeating.
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4-Part Breath
While using slow DB count 4 on the inhale, hold for a count of 4, exhale a count of 4 and hold for a count of 4. Repeat. |
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4-7-8 Breath
While using slow DB, inhale for a count of 4, hold for a count of 7 and exhale for a count of 8. Repeat.
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Sensory Meditation
Focusing on all the senses, one at a time: smell, taste, hearing, vision and tactile sensation.
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Progressive Muscular Relaxation
Systematically tensing and releasing muscle groups to increase the ability to determine a sensation of relaxation vs. tension.
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Guided Imagery
Using story, imagination and sensation to focus the mind.
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Autogenic Meditation
Training your body to respond through focus and intention.
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Loving Kindness Meditation
Using a series of phrases to focus on a feeling of love and kindness toward yourself and others.
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Mantra Meditation
Choosing meaningful words or phrases to repeat and focus on while meditating.
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Object Focus Meditation
Using an object to focus on while meditating.
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Inclusive (Non-judgement) Meditation
Allowing attention and the mind to wander and thoughts to enter and exit the mind. No thought is judged.
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Yoga Nidra
A process of rotating consciousness through the body to focus the mind.
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Moving Meditation
Using slow purposeful movement such as walking, yoga or tai chi to focus the mind. Brining the attention to each movement as it is made.
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