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Meditation Tips for Stress Reduction

In these turbulent times, meditation can be a great way to destress, relax, and center yourself. However, not everyone has a ton of experience with meditation, so we wanted to provide some general tips, as well as the descriptions of a few different types of meditation that you can use to recenter throughout your busy day!

 

Basic Meditation Tips



 

Most of us know what meditation looks like, but it can be harder than it seems. These are just a few basic tips to help you get comfortable with the simplest type of meditation. 

 

Sit up straight. Whether you want to meditate sitting in a chair or on the floor, the most important thing is a comfortable, upright position. You want to sit with your spine straight in whatever way makes you feel the most comfortable.

 

Relaxed breathing. One of the basic tenets of meditation is a relaxed, even breath, and to keep your focus on the in and out motion of your breathing. You can even help with that breath focus by thinking “in” on the inhale, and “out” on the exhale, or another mantra you prefer. 

 

Let your mind drift past new thoughts. Some people believe that in order to meditate, you have to fully empty your mind and it’s somehow a failure if anything comes up in the meanwhile. That’s just not true. The best way to deal with wavering focus during meditation is just to allow the thoughts to come up, be acknowledged, and let go again. Let them occur and drift past you, rather than fighting to push them down. 


Mindfulness Meditation



 

This type of meditation is probably the most basic. It involves sitting in a comfortable position, focusing on your breathing, and allowing your mind to fix on the current moment without giving in to other worries. Mindfulness meditation can help you to focus, relax, and center yourself in times of stress or anxiety. 

 

Body Scan Meditation

 

Body scan meditation is also occasionally referred to as progressive muscle relaxation. Again, you get into a comfortable seated position and focus on deep, even breaths. After you’re settled and relaxed, you focus on one part of your body at a time and think about releasing any tension you feel in the muscles. A good way to do this can be to start at the head and slowly follow the line of your body down to the toes, focusing on relaxing any tension or tightness you find along the way. This can help with physical tension, as well as the connection between your mind and your body. 

 

Guided Imagery

 

For this final meditation technique, you use soothing experiences, thoughts, or imagery to help you relax and focus on your meditating. There’s all sorts of online recordings, whether you try Youtube or a free meditation app, that allow someone else to guide you through the meditation via describing soothing scenes that help you to relax. 

 

We hope you enjoy these tips, and we wish you a great deal of relaxation using them! Let us know if you give it a try.