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Stress

How to use meditation to reduce stress

00 Intro

Most of us live very stressful lives, we wake up every morning and follow the same routine every day, some of us get up late and try to arrive on time to our job to work with people we don´t feel comfortable, doing something we don´t like and leading with a boss that doesn´t care about us.

Doing something you don´t like with people you don´t feel comfortable and dealing with a boss who doesn´t care about you creates stress plus the stress from traffic, paying the bills and other worries we all have leads to a life of chronic stress. This leads to a lot of health problems, but fortunately there are ways or strategies you can use to lower stress.

If you´re living this kind of life one of the best steps you can take is quit your job and find one where you love what you do or start something yourself. I know this is impossible for most people so in this case you can use meditation as a tool to help you manage stress.

Different types of meditation had been practice for thousands of years, it´s not clear where and when it began and why, most of them used them as a practice to train the mind, to center, to calm the mind, to bring calmness and tranquility, to live in the present.

You may have heard of different types of meditations, some of them are:

Guided Meditations.- You can download some of this where you start by focusing on your breathe and relaxing your body and slowly you start visualizing different images on your mind depending and you need to use your sense while keeping the image of your mind like smells, colors, textures.

Mantra Meditations..- You repeat a word or phrase in your mind or low voice, this helps you stay focus on your breathe and the word or phrase you are repeating and since you have something to work and focus on it´s harder for your mind to start to wander.

Mindfulness Meditation.- Here you focus on your breathe and keeping your body and mind calm and relax, in this case it´s easier for your mind to wander. You want to increase awareness and stay in the present.

Some benefits of meditation are:

1.- Reducing negativity

2.- Reduce anxiety

3.- Reduce stress

4.- Focus on breathing

5.- Focus on the present moment

6.- Increase awareness

7.- Calm and relax your body and mind

8.- Improves sleep

9.- Improve concentration

Mindfulness meditation is one you can start practicing right now, because you don´t need any guidance or mantra in the only thing you need is find a place that is quite, take a seat (I recommend seating on the floor), close your eyes and bring all your attention to your breathe, take a deep breathe in, hold it for a couple of seconds and let it out slowly, while you do this slow breathings relax your body, imagine all muscles of your body relaxing. As you do this you´ll find that your attention and your mind starts to wander, this is fine, do not judge or get obsessed or angry with your thoughts and your mind wandering just the moment you are aware of it bring your attention back to your breathing. This all you need to do to start your meditation practice, you can start with 5 minutes and increase the time. With time you´ll be able to make each session longer and add some visualization exercises, a gratitude practice and other tools that help you stay present all day.

Since we´re living very fast-paced times and there´s a lot of expectations we need to meat in different areas we demand so much of ourselves, we demand a lot to our body and mind but we get to a point where it´s just too much so we need to take some time for ourselves every day to leave all the negativity out of our minds, all the worries, fears, anxieties and relax, concentrate on breathing deeply and slowly, to center, to connect with our desires, to focus on our projects.

Do this at night before going to bed, take a seat on the floor, close your eyes and start breathing slowly, take a deep breathe, hold it for a couple of seconds and let it out slowly, take a couple more of slow breathes in and out, focus on relaxing all the muscles in your body, feel all your body and mind relaxing and calming, once you are completely relaxed focus your entire attention on your breathe. Do this for 5 minutes.

Let us know how you feel after doing this small exercise for a couple of days by leaving a comment below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.

Pam

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