Pause and take a time out. Enjoy the silence and 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 and often worsens disease. Through conditioning we have been taught to escape stress and distract our mind from things that "push our buttons." The art of meditation allows self-observation, being in the present moment, & tapping into one's spiritual essence. Meditation assists one to feel more in control. Different meditation types and techniques abound. Choose the one that suits you.
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. Take note and reconnect with your breath.
- Meditation can be practiced for one to 20 minutes.
- Find a peaceful place and sit comfortably. Optimally, practice at the same time every day, but at first try to integrate meditation into small moments in your day.
Other meditation techniques include:
- Gazing meditation. Select an object of focus. Gently gaze at it. Then close your 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. Repeat the word in silence 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 earth. Coordinate your steps with your inhales and exhales.
References: The Healing Path of Yoga by Nischala Joy Devi; Yoga Journal-Relieve your Stress.