If stress makes you feel anxious, tense, and worried, try meditation. Even practicing for just a few minutes can help you regain a sense of calm and peace. Meditation is simple, affordable, and requires no special equipment. You can practice it anywhere—while taking a walk, riding a bus, waiting for an appointment, or even during a business meeting.
Meditation has been practiced for thousands of years. Originally, it was meant to deepen understanding of the sacred and mystical forces of life. Today, meditation is commonly used for relaxation and stress relief. During meditation, you focus on a single thing, helping to calm the cluttered thoughts that fill your mind and cause stress. This process can improve both your mental and physical well-being.
The benefits of meditation for both mind and body include:
- Allowing you to view stressful situations from a new perspective.
- Developing stress management skills.
- Enhancing self-awareness.
- Focusing on the present moment.
- Reducing negative emotions.
- Boosting creativity.
- Increasing patience.
- Lowering resting heart rate.
- Reducing resting blood pressure.
- Improving sleep quality.
How to Practice Meditation Every Day
Don't let the "correct" way to meditate add to your stress. If you prefer, you can attend special meditation centers or group sessions led by trained instructors. Alternatively, you can use our app to help you practice meditation more comfortably.
You are free to choose either formal or informal meditation methods. Some people incorporate meditation into their daily life. For example, they might meditate for an hour each day (from beginning to end), but even a few minutes of meditation each day is enough.
Here are some methods you can choose from to practice meditation on your own:
Deep Breathing :Focus all your attention on your breath. As you inhale and exhale through your nose, feel and listen to your breath. Breathe slowly and deeply, and when your attention wanders, gently bring your focus back to your breathing.
Body Scan: With this technique, focus your attention on various parts of your body, becoming aware of the sensations you feel, whether it's pain, tension, warmth, or relaxation.
You can combine the body scan with breathing exercises, imagining that your breath, or the energy of relaxation, moves in and out of different parts of your body.
Walking and Meditation: Walking meditation is a beneficial and healthy way to relax. You can use this technique wherever you go—whether in a forest, on a city sidewalk, or in a shopping mall.
When using this method, slow down your pace so you can focus on each movement of your legs or feet. Don't focus on where you're going. Instead, pay attention to your legs or feet, and as you lift one foot, move your leg forward, and place your foot on the ground, repeat action words like "lift," "move," and "place" in your mind. Focus on the surrounding scenery, sounds, and smells.
Reading and Reflection: Many people find benefit in reading poetry or scripture and spending time reflecting on its meaning.
You can also listen to sacred music, oral language creations, or any music that relaxes or inspires you. You may write your thoughts in a journal or discuss them with a friend or spiritual leader.
Focus on Love and Kindness: In this form of meditation, think of others with feelings of love, compassion, and kindness, which helps to enhance your connection with others.
It's important not to judge your meditation practice, as this can add to your stress. Meditation requires practice, and it’s common to get distracted, no matter how long you meditate. If you find your mind wandering while trying to calm yourself through meditation, gently bring your attention back to your focus.
Try different meditation methods to find the one that works best for you and that you enjoy. Adjust your practice as needed to make it more effective.
