Meditation: Stress Relief and Relaxation 1

Meditation: Stress Relief and Relaxation


Did you ever wonder how you could just clear your mind?meditation


Meditation can help focus your thoughts, as well as reducing stress and creating relaxation, by fist quieting the mind and preparing it for clarity. In February I mentioned meditation as a stress-busting tip. I still strongly believe in the ability of meditation to fight stress. It is training for your mind just as exercise is training for the body where you fatigue your body to make it more energized and stronger.


Relaxing Yet at the Same Time Stimulating


As I was working with a coaching client this week he said how he had downloaded a guided meditation from the internet and how he found it relaxing yet at the same time stimulating. This certainly echoes my own experiences with meditation. He was concerned, however, that perhaps he was not doing it right or for the right amount of time.


Methods of Meditating

There are many methods of meditation. The simplest and easiest form is simply to focus on your breath mentally saying “in” and “out” with the rhythm of the breath. This is a great method to start as you become accustomed to focusing your mind for periods of time. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage and belly. Make no effort to control your breath; simply focus your attention. If your mind wanders, simply return your focus back to your breath. Maintain this meditation practice for 2–3 minutes to start, and then try it for longer periods working up to about 20 minutes at a time.


This is a simple form of the most common type of meditation, the concentration style. This is frequently performed by focusing on a single word or mantra. This is the form I learned when I studied Transcendental Meditation or TM.[Click here to see their site] When I first started meditating I meditated two times a day for twenty minutes each time for maximum stress reduction and relaxation. I find once a day now relaxes me to provide a fresh start to the day.


A variation I have been performing for the last couple of weeks is to substitute a phrase for the mantra.

How will I easily, harmoniously, creatively, honestly, beneficially and in a healthy way ….  {you fill in your desired outcome} this year {today, week, month}

I am finding when I am finished the meditation that there are usually answers to the question readily flowing in my mind.

In mindfulness meditation you simply pay attention where your thoughts wander while sitting quietly. Try to notice if the patterns tell you anything or lead you to a particular outcome.


No matter what type of meditation you practice relaxation and stress reduction are only two of the many benefits leading to wellness and a balanced life.

What is stopping you?

What is stopping you? It is hard to get something as simple as sitting quietly paying attention to your breath wrong, so just do it. You will find it relaxing and stimulating at the same time even though it is touted as a relaxation technique. Why not try it for two weeks and find out for yourself. If you think twenty minutes is hard to find in your schedule you will be surprised to find that time just seems to show up after you have been meditating for a while. When I first started I did not believe I had time to add meditation. I started getting up twenty minutes earlier to fit it in and soon found that I was more productive when I was relaxed so I ended up with enough extra time to work in a second session in the afternoon.

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Give it a try and post your results as comment below, I’d love to know how you make out.


Barack Obama goes home for dinner most days at 6:30. Why can’t you?









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