MINDFULNESS MEDITATION FOR STRESS REDUCTION

It is stressful. For many of us, technology has become an ever-present companion, especially when the world seems to move faster and our lives get more chaotic. You're acquainted with the situation: your email inbox is overflowing, your work schedule is filled, and you've agreed to assume more duties than you can handle. There is no reason why we are all worried up.

Stress is the body's reaction to any change that requires a response. Not only is it natural and normal, but it is also critical to our safety. However, as the pace of life rises, the amount of stress we experience may become more difficult to control.

Meditation and mindfulness both have potential benefits. Daily meditation and mindfulness practice are effective stress-reduction tools. These techniques are rooted in ancient knowledge and backed by scientific investigation. Before we get into the how and why of meditation, let's take a closer look at the reasons that cause stress in the first place, as well as the precise processes that occur in our brains.

What causes stress?

Everybody experiences stress. It's an inescapable part of life. But where does stress come from exactly, and what produces it?

Stress causes are as distinct as individuals. They might range from work-related stress and financial worries to relationship issues and health concerns. You name anything, and someone, somewhere is probably worried about it.

So, what makes one person more concerned with getting a good night's sleep than another with seeing the dentist? Our unique set of circumstances, personal history, and sensitivities influence which events or experiences cause us stress.

To understand why stress develops in the first place, we must take a little journey inside the human brain. The amygdala is a small structure that lies deep underneath the brain's intricate network of neurons and synapses. This almond-shaped bundle of nerve cells acts as the brain's emotional processing center, influencing how we perceive and react to stress. When we are in a stressful situation (for example, getting a "we need to talk" text or making a lengthy presentation in front of your boss), the amygdala initiates a series of responses designed to help us deal with the perceived threat - the well-known 'fight or flight' response.

How does meditating relieve stress?

Meditation, especially mindfulness meditation, separates your ideas from your responses to those thoughts. Instead of getting carried away by mental activity, meditation merely allows you to observe your thoughts without judgment.

The more we sit and observe our ideas, the more we understand how disconnected we are from them. We don't classify or identify with them; we just observe them like clouds travel across the sky. The clouds come and go. This division is very useful for stress relief since it teaches us not to get caught up in a stress cycle.

Meditation, with constant practice, may cause real changes in your brain, improving your capacity to handle stress. According to studies, daily meditation may reduce the size of the amygdala, your brain's stress response center. What was the result? A brain that is less sensitive to stress cues.

Meditation also helps you build mental resilience. Meditation is a mental exercise, just as a regular workout develops your body. The more you exercise your mental muscles via meditation, the stronger they become. This'mental fitness' may help you recover from stressful circumstances without feeling overwhelmed.

1 | Present-moment awareness

By training yourself to stay in the present moment, you become less likely to dwell on past regrets or future anxieties; two significant sources of stress. It’s about acknowledging your current situation without getting swept up in what it ‘could’ or ‘should’ be.

2 | Acceptance  

Through meditation, we learn to accept our thoughts and emotions without trying to resist or change them. It’s like saying to stress, “I see you, and it’s okay that you’re here.” This gentle acceptance can be a powerful antidote to the pressure and expectation we often place on ourselves.

3 | Non-judgmental thinking

Nonjudgmental thinking helps to keep self-criticism under control. Instead of criticizing ourselves for being worried, we learn to accept these emotions as part of the human experience. As a result, we can keep tension from turning into other bad feelings like guilt or shame.

Meditation is an excellent practice for stress relief. However, like any new talent, it requires practice. What is the good news? There are several strategies available to help you relax and recover from stress.

Breathing techniques for stress relief

Breathing. It’s so fundamental to life that we often take it for granted. Yet, learning to harness the power of the breath can be an incredibly effective tool for managing stress. While the science behind it is complex, the practice is simple and accessible. Here are five breathing techniques to help you dial down stress levels at work and at home.

1. Mindfulness of Breath

This technique brings awareness to the natural flow of the breath. It’s as straightforward as it sounds. Sit quietly, close your eyes, and direct your attention to your breath as it enters and leaves your body. When your mind wanders (and it will), gently bring your focus back to the breath. 

2. 4-7-8 Breathing

In this breathing technique you’ll inhale for a count of 4, hold your breath for a count of 7, and exhale for a count of 8. This slows your breathing rate and can help calm your nervous system.

3. Box Breathing

By inhaling, holding your breath, expelling, and then holding your breath once again, this method, which is sometimes referred to as "square breathing," entails holding your breath for a count of four each time. During the process of going through the procedures, try to see each side of the box.