Stress: Guilty As Charged

How To Defend Yourself

Do you ever find yourself feeling overwhelmed? Do you sometimes feel like you just have too much to think about? Does it make you tired, irritable, or even depressed? What can you do about it?

People rarely go to the doctor to say "I think I have stress," and yet the National Institutes of Health say that 80% of illnesses are caused by stress, directly or indirectly. Hormones, such as adrenalin, are released into your blood when you're stressed. This causes a rise in blood pressure, a faster heart and breathing rate, and faster conversion of glycogen into glucose. These are good things if you need to escape a charging grizzly bear, but when these effects are prolonged, the immune system is depressed, and your body suffers other negative changes.

Common effects of prolonged stress include fatigue, pain in the muscles and joints, headache, mental confusion, depression, anxiety, and irritability. Stress reactions cause your body to use too much energy, which can result in physical and mental weakness.

Managing Stress With Meditation

Years ago at Stanford University, an analysis of 146 meditation studies was done. The conclusion was that meditation not only was beneficial at the time of practice, but that it significantly reduced anxiety as a character trait. The studies focused on transcendental meditation, but it's probable most methods have similar results. (Reported in the Journal of Clinical Psychology 45: 957­974, 1989.)

The bottom line is that stress is a killer, and that meditation really can help you defend yourself. Traditional meditation may have the most beneficial effects, but maybe you're short on time, or uncertain about learning to meditate. In that case, there are two simple techniques you can learn in a few minutes, and start using today.

The first is a breathing meditation. Close your eyes, let the tension drain from your muscles, let go of your thoughts (to the extent possible), and breath deeply through your nose, paying attention to your breath. As thoughts or sensations arise, just acknowledge them and return your attention to your breath as it goes in and out. Do this for five or ten minutes.

To use the second technique, stop whatever you're doing when you feel stressed, and take three deep breaths. Watch yourself until you identify what is bothering you. Are you worried about something? Is there a letter you need to write? Maybe your neck is sore. Note everything you find.

Now deal with these stressors. Write the letter that's on your mind, take an aspirin, put things on tomorrow's list. If the best you can do is recognise there's nothing you can do right now - then do that. With practice, you'll get better at finding what's just below the surface of consciousness, irritating you. After you address these things, close your eyes, take three deep breaths, and you'll feel more relaxed and able to think clearly. Try it now.

Steve Gillman has meditated and studied meditation for over twenty years. You can visit his website, and subscribe to The Meditation Newsletter at: http://www.TheMeditationSite.com/newsletter. html

---

Experiencing Peace as You Would Imagine Peace to be

Peace can mean quiet, tranquility, serenity, peace of mind, mental... Read More

Relaxation Techniques to Revitalize Body and Mind

We all get to a stage where we've just had... Read More

Why Should You Meditate?

Everyone's mind needs a little downtime. We all need time... Read More

How to Record Meditation Scripts to Audio Equipment

If you're someone who loves to meditate (or wants to... Read More

Relax Into Health

I'd like to share a little secret about relaxation techniques... Read More

Basic Meditation Exercises

(Authors Note: Before reading this you should see my other... Read More

Meditate to Unlock Your Hidden Potential ? Part 1

Meditation is often misunderstood by those who do not practice... Read More

Parapsychology: Harnessing Your Etheric Energy

It is an unfortunate reality that society has inadvertently categorized... Read More

How To Meditate?

We are surrounded by negative forces like jealousy, hatred, fear,... Read More

Stevia 100% Natural Herbal Sweetener

Artificial sweeteners are developed in organic chemistry labs. Stevia grows... Read More

Can Cognitive Fitness Be a Workout for Your Brain?

There is growing interest to exercise your brain using something... Read More

Meditation Is A Dinner Party

Try Not To Force Things Too MuchOften, when meditating, we... Read More

A Forty-Five-Second Meditation

Is Meditation Too Much Time And Trouble?If you haven't meditated... Read More

Meditation - What is It Good for Anyway?

Meditation is an age old healing and stress relieving modality... Read More

Do You Want To Relax And Think Clearly?

Learning To Be In The MomentImagine thinking clearly, and feeling... Read More

Understanding Meditation

It is impossible to overstate the importance of daily meditation.... Read More

Meditation: How to Enter a Deep State of Relaxation

There are many methods of meditation that can lead to... Read More

Druids and Meditation

It's pretty obvious that the ancient Druids used several forms... Read More

Scientific Research on Transcendental Meditation (TM)

Scientific research has shown that the most beneficial meditation technique... Read More

Embrace Fear and Let Go

Before I started meditating several years ago with CDs using... Read More

Breathing

Breathe in through your nose and draw your breath down... Read More

Active Meditation / Visualization

Part OneChoose a nature scene. For instance scenery of mountain,... Read More

Meditation and the Monkey Mind?

Some find the term, "monkey mind", upsetting, derogatory, and insulting.... Read More

Full Body Awareness

Now that you're comfortable working with your breath it's time... Read More

Body Talk

ZZzzzzzHow many times have you zoned out in front of... Read More

How to Train Your Brain to Keep You Healthy and Happy

When you are unhappy what do you do? Do you... Read More

The Mind is Like a Frisky Monkey

People are often so discouraged about the results of their... Read More

What Does Meditation Music Do To You?

Personally I belief that it is possible for anyone to... Read More

Meditation: A Path To Inner Peace

Throughout history, meditation has been an integral part of many... Read More

You Can Meditate Right Now

Why Should You Meditate?What if you could close your eyes,... Read More

Healing From Within

"We become sick because we act In sickening ways." Louis... Read More

Enlightenment through Meditation

Helping the broadest range of people attain enlightenment through meditation... Read More

Practicing Staying Present to the Now

Transformational Counseling is about assisting others to transform their life.... Read More