Meditation for Stress Relief
By the staff of Heartland Human Services
Looking for an effective way to reduce stress that you can do practically anywhere? The answer may be meditation. Many authors and helping professionals recommend simple meditative techniques to reduce anxiety, quiet the mind, and help one focus. One simple exercise is outlined in Herbert Benson's book, The Relaxation Response:
- Sit quietly in a comfortable position with eyes closed. Relax all of your muscles beginning with your feet and working upward to your face. Keep all muscles relaxed.
- Breathe through your nose becoming aware of each breath. Then, begin saying "one" with each exhalation. Continue for 10 to 20 minutes.
- When your thoughts begin to wander, direct yourself back to breathing and repeating "one" with each exhalation.
There are many benefits to meditation that recommend it to busy working professionals as well as to the clients we assist.
- Decreases heart rate, blood pressure, and respiratory rate
- Decreases muscle tension
- Lowers stress hormones
- Improves immune system functioning