Pause and take a time out. Enjoy the silence. Enjoy the stillness. Meditate.
Matthew Sanford, in his book, Waking, discusses the jewel in silence that deepens our perception and increases our consciousness. Silence became a key ingredient in his healing process after trauma. Meditation is one way to enjoy silence.
Meditation as a practice for Stress Relief. Continuous exposure to stress increases susceptibility to disease. Thru conditioning we have been taught to escape stress and distract our mind from things that "push our buttons." What if, instead, we watched and observed our thoughts? The art of meditation allows one to observe themselves in the present moment and tap into their spiritual essence. At the same time, this ancient technique is a powerful tool to reduce stress and ill-health. Meditation is not offered as a cure rather as means for one to feel more in control of their disease.
There are several different meditation types and Techniques such as Transcendental Meditation, Vipassana, mindfulness meditation, etc. Choose the method that suits you.
A basis for meditation is to observe the wave of your breath.
- Settle your awareness on your inhalations and exhalations thru your nose.
- It is the mind's nature to wander. As the mind wanders, take note, and then reconnect with your breath.
- Meditation can be practiced for a minute or 20 minutes. Start with a minute or two and gradually increase the time.
- Find a peaceful place and sit in a comfortable position. Optimally, practice at the same time every day but at first try to integrate meditation into small moments in your day. You will most likely find that you want to increase the duration over time as you see a reduction to your stress level.
Other meditation techniques include:
- Gazing meditation. Select an object of focus. Practice gently gazing at the object. Then rest and close the eyes and observe the object in the mind's eye. Imagine the object's qualities, temperature, texture, beauty, etc. Repeat this sequence several times, gazing outward and inward. Follow the belly breath.
- Mantra meditation. Choose a word or phrase that has meaning to you. Say the word out loud, then with a gentle whisper, then softer and softer. Repeat the word in silence. Say the word with your breath. The mind and heart focus as you repeat your mantra.
- Writing meditation. Select a mantra. Write the letters of the word or words saying and feeling each sound. Repeat over and over.
- Walking meditation. Walk slowly with deliberate steps. Observe your feet touching the floor. Coordinate the inhalation and exhalation with your steps.
References: The Healing Path of Yoga by Nischala Joy Devi; Yoga Journal-Relieve your Stress.