A Daily Meditation Practice Helps Relieve Stress and Manage Negative Emotions
Health experts encourage everyone to learn how to meditate. The reason is simple: meditation helps us cope with stress and anxiety. However, many people think that meditation is not for them, feeling they can’t sit still, their minds wander, or that the commonly seen cross-legged sitting posture is uncomfortable.
In reality, you don't need to do yoga poses to practice meditation. You can sit in a chair (no need to cross your legs), lie on your bed, or even meditate while walking.
Now that you know you can meditate wherever you are, let's explore which type of meditation you might prefer.
1. How to Meditate in the Morning
Focus on the present moment and enjoy it—this is how meditation benefits your mind.
You don’t need anything other than a quiet moment to practice meditation. In other words, meditation is perfect for when you wake up in the morning or before going to bed at night.
When it comes to meditation, most people think it requires remaining still, but in reality, meditation doesn’t necessarily require you to restrict your movements or sit in one position. Instead, meditation is about mindfulness practice—acknowledging your existence, being aware of where you are, and what you are doing. Mindfulness helps you become aware of your thoughts and emotions in the present moment, allowing you to regulate them better.
As the American Psychological Association explains, this quiet reflection involves observing your feelings and sensations without judgment. "Instead of reacting to these thoughts or feelings, your goal should be to acknowledge their existence and let them go."
Harvard University has a mindfulness meditation technique that is perfect for beginners. It’s a breathing exercise that you can do after waking up, sitting either on your bed or a chair.
- Find a comfortable spot to sit. Relax your shoulders and place your hands on your knees or by your sides.
- Close your eyes and observe your breath. Don’t force your inhalation or exhalation. Focus on the rise and fall of your abdomen.
- Try counting numbers to help you stay focused. Got distracted? That’s okay. Recognizing this is a good sign. Take it as a cue to refocus your attention back to your breath.
Start with five minutes, and gradually increase to ten minutes each day. Research shows that mindfulness meditation helps calm the brain, reduce the body's stress response, and improve the immune system. Practicing meditation in the morning can help you feel calm and better equipped to handle the stresses of the day.
2. How to Meditate at the End of the Day
To truly benefit from meditation, consistency is key. When your only quiet time is when you're about to sleep, this can be a challenge. In such cases, you can try a body scan meditation that you can do in bed.
When you're unable to sleep or your body (and mind) seem unable to relax, body scan practices are very helpful. Stress often manifests physically, such as clenching your jaw, tightness in your neck and shoulders, or headaches. A body scan can help relieve pain or tension and allow your body to relax.
This meditation technique involves mentally scanning your body from head to toe (much like scanning a document on a copier). The guided meditation approach feels very soothing. A body scan helps reduce distractions, especially when you're struggling to focus on your breathing.
Here’s an example of how a body scan works, adapted from the five-minute audio guided meditation by the Greater Good Science Center at the University of California, Berkeley. You can do this three times a week or whenever you're feeling anxious.
- Lie down on your bed or yoga mat. Focus your attention on your body. Feel the support of the bed or mat beneath you. Take a deep breath.
- Pay attention to the sensations in your body. Start by scanning upwards from your toes. Pause at each body part: toes and feet, ankles, thighs, abdomen, neck and throat, and then your forehead. If you notice any tension in a particular area during the scan, try to relax or soften that area through your breath.
- Then slowly inhale and exhale. When you reach your face, notice the sensations there. Take a deep breath, then slowly open your eyes.
3. How to Meditate at Work
How to Make Meditation a Habit? Try It with Friends or Colleagues.
Work-related or home stress can make you feel overwhelmed or out of control. While you can't avoid these situations, you can control your response. Here are three quick tips to help you cope with stressful situations.
Inhale and Exhale
If you're feeling overwhelmed, try the mindful breathing practice mentioned earlier. If you only have less than a minute, close your eyes and breathe slowly.
Find a "Tree Hole" Friend
When you're angry or feeling numb from stress, send a quick message to a friend who understands you and knows that you need to vent. This helps clear your mind and calm heightened emotions, allowing you to approach the situation with more logic.
Create a Playlist to Lift Your Spirits
When you're feeling negative, listen to a playlist that makes you happy. Music can boost confidence, soothe sadness, and comfort the soul. When you find yourself humming along, the temporary sadness you felt will soon be replaced by a lighter mood.
References:
- American Psychological Association. 2019. Mindfulness meditation: A research-proven way to reduce stress. [online] [Accessed June 9, 2022]
- The Harvard Gazette. 2018. With mindfulness, life's in the moment. [online] [Accessed June 9, 2022]
- Greater Good in Action. Body Scan Meditation. [online] [Accessed June 9, 2022]
- Irish Journal of Psychological Medicine. 2020. The benefits of meditation and mindfulness practices during times of crisis such as COVID-19. [online] [Accessed June 9, 2022]
- Mindful Communications. 2020. What is Mindfulness? [online] [Accessed June 9, 2022]
