POSTS FROM JACQUELINE

Can Meditation Reduce Your Stress?

Meditation


Introduction:

Can meditation reduce your stress?

The focus of meditation is to train the brain to stay in the moment.  It will help to relax your body and your mind. Therefore it will help reduce stress and anxiety.  These mental exercises can allow you to feel the flow of energy pass through your body.

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In today’s new article I would like to talk to you about how you can reduce your stress level through breathing methods of Mindfulness meditation.

Disclaimer.

First off, I am not a medical professional or an expert in meditation.  I am just someone who is passionate about finding ways to help people who are in pain.

The information in this article is purely informative.  And cannot be considered as medical pieces of advice.  No treatment should be initiated solemnly based uniquely on the content of this text.  It is highly recommended to the reader to consult health professionals.  The editor of this informative article does not practice medicine or any other therapeutic profession.

Can meditation reduce your stress?

Absolutely, with breathing methods of mindfulness meditation.

Incense-smoke-love
Incense-smoke-love

You can eliminate all sort of nervous tension.
Including:

a) Stress

b) Fatigue

c) Anxiety

d) Lowering blood pressure

e) Strengthen your immune system

f) Improve brain functions

Practicing mindfulness help build your ability to pay attention, therefore, to be able to focus on one thing properly at the time.

I am convinced that practice can help you overcome:

  • Your stress level
  • Some anxiety
  • Pain symptoms
  • Illness

I will tell you about a technique that you can apply at the end of this message.

A technique you’ll learn how to eliminate all nervous tensions in just minutes only.

Are you experiencing these symptoms lately?

  • Do you feel a drop in energy?
  • Do you have trouble falling asleep?
  • Are you tired when you wake up in the morning?
  • Are you suffering from unexpected memory loss?

    sunset-sea-meditation
    sunset-sea-meditation

  • And you forget all your things.

Also, for instance.

For example, when you read a book, you have to re-read several times the same passages of your text to understand what you are reading.

That happens to me several times. Especially when I feel stressed because my attention is gone.

This is when I decided to meditate ten minutes a day.  Since then I have improved my attention greatly.

Things you need to know before you start.

Try to consider meditating; you will never be able to discover its powerful benefits if you do not take the time to try.

As soon as you start a meditation session your breath passes in through your esophagus.

Straighten your posture deli your hips and activate your cervical.

Studies show that regular breathing exercises can dramatically reduce fatigue and increase energy levels.

How many types of meditations are there?

Loving-Kindness-meditation
Loving-Kindness-meditation

1- Loving-kindness meditation

2-Body scan or progressive relaxation

3- Mindfulness meditation

4- Breath awareness meditation

5- Kundalini yoga meditation

6- Transcendental meditation

6 Smart strategies to meditate.

1- Loving-kindness meditation

This is a method for developing compassion.

It comes from the Buddhist Tradition
Buddhism elevates loving-kindness.

Often called METTA from the PALI language.

Loving-kindness meditation is considered as the one human attribute to be cultivated above all the others.

2- The body scan yoga;

This meditation can promote body awareness.

Also, stress perception and relaxation of the muscles in your body.

3- Mindfulness meditation

It is a way of paying attention that originated in Eastern meditation practices.

This kind of meditation is a mental training practice that involves your own emotions, thoughts, and sensations in the present moment.

4- Breath awareness of the present moment.

Capturing the silent current moment of awareness of the breath.
Often creates a deep sense of calm, deep understanding of entering a state of what you can call “Self-Engagement.”

Yoga-meditation
Yoga-meditation

5- Kundalini yoga meditation.

  • Great meditation in which movements are incorporated.
  • Dynamic breathing techniques is a magical science.
  • That uses a sound mantra, energy healing

Also known as the “Yoga” of awareness.

This style of yoga is ideal for those who want to experience ancient Indian practice beyond the physical aspects.

6- Transcendental meditation.

(TM) refers to a specific form of silent mantra meditation.

According to the TM movement, it is a non-religious method of relaxation, stress reduction and self-development.

When you pay for the TM course, the teacher will give you a word to repeat that word/sound to quiet your mind.

Is yoga a type of meditation?

  • The eight limbs of yoga are SAMADHI (meditation), the most widely practiced form of yoga in America.
  • Hata yoga uses bodily postures (ASANAS)
  • Breathing techniques (PRANAYAMA)
  • And meditation DHYANA to bring the body-mind-breath in alignment.

As you can see, there are many forms of meditation, including contemplation and visualization.

Mindfulness;

To summarize, mindfulness is the type of meditation where you bring your full mind to an object.

Mindfulness is a practice involved in various religious and secular traditions from Hinduism and Buddhism to Yoga.

Reset-your-mind
Reset-your-mind

People have been practicing mindfulness for thousands of years.  Including with Chi-kong practices.
More recently, non-religious meditation.

Who is the father of mindfulness?

Jon Kabat-Zinn is the creator of Mindfulness-Based Stress Reduction.

An American professor emeritus of medicine.

Therefore he is the one person who helped shepherd the word “mindfulness” into the American mainstream.

And this made meditation the kind of thing that Scientists and doctors take seriously.
Thank’s to Jon Kabat-Zinn.

A prolific author.

It is after many studies and publications that Jon Kabat-Zinn settled on the term mindfulness.

Jon Kabat-Zinn subsequently, formulated his Mindfulness-Based-Stress-Reduction-Program.

As a result, He was very influential in bringing mindfulness to the West.

Practicing mindfulness involves breathing methods, relaxing the body and the mind.
And help reduce your stress, your anxiety, the pain in your body.

What mindfulness does to my brain?

MRI SCANS show that after an eight-week course of mindfulness practice.

The brain’s “fight or flight ” center the amygdala, appears to shrink.

To summarize, amygdala of this primal region of the brain is associated with fear and emotion.

Can mindfulness change your brain?

In my research, I found this interesting fact, that I like to share with you.

In 2011, Sara Lazar Ph.D. and her team at Harvard found that mindfulness meditation can change the structure of the brain.

Eight weeks of Mindfulness-Based Stress Reduction ( MBSR ) was found to have to increase cortical thickness in the HIPPOCAMPUS.

Incidentally, cortical governs the learning and memory process in some regions of the brain.

And there is evidence that meditation shrinks neurons on the Hippocampus.

The part of the brain involved in a learning capacity memory, and positive mood.

Shorten
Shorten of stones

The fact of self-healing hippocampus.

Generally, the healing meditation practice will reduce your anxiety significantly

Consequently, self-healing hippocampus can regenerate.

Dr. Davidson’s shows in his research the healing evidence of the meditation.

Why is mindfulness right for the brain?

Science proved beyond any doubt that a steady practice of mindfulness induces real beneficial changes in the brain.

In conclusion, studies show mindfulness to improve a variety of conditions including significantly:

  • Anxiety
  • Post-traumatic stress disorder
  • Bipolar disorder
  • And obsessive-compulsive disorder.

What is mindfulness training?

Mindfulness is a mental training practice that involves focusing your mind on your emotional experiences.

How often should I practice mindfulness?

You may feel you don’t have time to be mindful.

But most of us can find at least fifteen minutes during a day.

Try doing it for ten to fifteen minutes every day as you become more practiced.

You can increase of doing it for forty-five minutes.

What is mindfulness of breathing?

The most basic way to do mindfulness breathing is directly focused your attention
on your breath.
The action of inhaling and exhaling.

Try breathing through in your nose and out through your mouth.

For a slower, more relaxing meditation I suggest the 4-7-8 exercise.

What is the 4-7-8 exercise?

Find a relaxed position sit or lie comfortably.

Next, close your eyes

Relax your body

Make no effort to control your breath; just breath naturally.

Focus your attention on your breath and how your body moves with each inhalation and exhalation.

Exhale, then close your mouth an inhale for four seconds.

Hold your breath for seven seconds and exhale over eight seconds.

You might notice that your mind may start to wander.

If this happens, it is not a problem; it’s very natural.

Just noticed that your mind has wandered.

You can say ( thinking or wandering in your head ) softly.

And then gently redirect your attention right back to the breathing.

But how can I stop my mind wandering?

In particular, try these effective tricks:

1- Focus on one thing at a time

2- Write one email at a time.

3- Eat your lunch mindfully.

4- Drink your cup of coffee attentively.

5- Read a book with full attention.

6- Drive your car with full attention.

Refocussing strategies.

What are the techniques that would refocus my thoughts on the present moment?

Did you know that the majority of people spend so much time thinking about the past?

Practice being present in the moment every day.

Here are four practical ways to practice being present.

Peaceful-meditation
Peaceful-meditation
  • A small regular practice form of the habit of meditating for only ten minutes a day.
  • Having your focus, your attention, your thoughts, and feelings all fixed on your task at hand.
  • If you are speaking to someone, your attention and energy are focused on that person.
  • If you are doing a task, then your entire being is focused on your work.

In the meantime, you can incorporate these seven tips as well into your daily life.

  1. Practice mindfulness during routine activities
  2. Exercise mindfulness method right when you wake up early in the morning.
  3. Let your mind wander
  4. But keep it short
  5. Practice mindfulness while you wait
  6. Pick a prompt to remind you to be mindful
  7. Learn to meditate every day

Are you having difficulties with shortness breath?

Perhaps you’re under too much stress for too long.

And you are experiencing shortness of breath, like as dyspnea or other breathing difficulties that may scare you.

But it is not an uncommon symptom of anxiety.

But if shortness of breath keeps you from doing your regular daily activities.
Then you might have to call your doctor.

Therefore, I suggest trying abdominal breathing for twenty to thirty minutes each day to reduce your anxiety and reduce your stress.

Important to realize that deep breathing will help you to increase the supply of oxygen in your brain.

This deep breathing will stimulate the parasympathetic nervous system which promotes a state of calmness.

Breathe-peacefully
Breathe-peacefully

Deep Breathing Techniques

1- Exhale completely through your mouth making a whoosh sound.

2- Close your mouth and inhale quickly through your nose to a mental count of four.

3- Hold your breath for a count of seven.

4- Exhale completely through your mouth making a whoosh sounds to a count of eight.

Breathing from your abdominal is essential.

What is precisely abdominal breathing?

Abdominal breathing, belly breathing is also known as diaphragmatic.

Learning how to breathe from the diaphragm is very important.

As you breathe in, your diaphragm drops downward, pulling your lungs with it.

And pressing against abdominal organs to make room for your lungs to expand as they fill with air.

Deep abdominal breathing encourages full oxygen exchange.

That is the beneficial trade of incoming oxygen for outgoing carbon dioxide.

How diaphragmatic breathing is perform?

To begin with, place one hand on your upper chest and the other hand below your rib cage.

Doing this will allow you to feel your diaphragm move as you breath.

Breathe in slowly through your nose so that your stomach moves out against your hand.

Your hand on your chest should remain as still as possible.

Your stress can be reduced by consciously breathing using your diaphragm.

Therefore you can help control your nervous system and encourage your body to relax and bring about a range of health benefits.

In conclusion

Mindfulness can help you manage your anxiety, stress, lower blood pressure, reduce chronic pain, and improve your sleep.

Thus master to discipline your mind by focusing on your breath and the present moment for ten to fifteen minutes at first.

Then gradually increase the time to relax your body and mind.
Possibly in a quiet place, and get into a comfortable sitting or lying position.

What are your thoughts on ” Can Meditation Reduce Your Stress?”
Do you have any questions or anything to add to what I have said there?
Please leave your comments, questions, and feedback below.

I would love to engage in conversation about this topic with you.

Thank you.

Jacqueline.