stress reduction meditation

Stress Reducing meditation Guide

Three main types of stress

Stress is your body's reaction to the demands of the world. Stressors are events or conditions in your surroundings that may trigger stress. Your body responds to stressors differently depending on whether the stressor is new — acute stress — or whether the stressor has been around for a longer time — chronic stress.

General stress

Stress is a normal psychological and physical reaction to positive or negative situations in your life, such as a new job or the death of a loved one. Stress itself isn't abnormal or bad. What's important is how you deal with stress.

When you have so much trouble adjusting to a stressful change that you find it difficult to go about your daily routine, you may have developed an adjustment disorder. An adjustment disorder is a type of stress-related mental illness that can affect your feelings, thoughts and behaviors. An adjustment disorder can occur in both adults and children.

Signs and symptoms of an adjustment disorder can include:

Anxiety

Poor school or work performance

Relationship problems

Sadness

Thoughts of suicide

Worry

Trouble sleeping

Acute stress

Also known as the fight-or-flight response, acute stress is your body's immediate reaction to a perceived threat, challenge or scare. The acute-stress response is immediate and intense, and in certain circumstances it can be thrilling. Examples of acute stressors include having a job interview or getting a speeding ticket.

A single episode of acute stress generally doesn't cause problems for healthy people. However, severe acute stress can cause mental health problems, such as post-traumatic stress disorder, and even physical difficulties such as a heart attack.

Chronic stress

Mild acute stress can actually be beneficial — it can spur you into action, motivate and energize you. The problem occurs when stressors pile up and stick around. This persistent stress can lead to health problems, such as headaches and insomnia. The chronic-stress response is more subtle than is the acute-stress response, but the effects may be longer lasting and more problematic.

Effective stress management involves identifying and managing both acute and chronic stress.

Some of the key symptoms of anxiety include tight, tense muscles, shallow, rapid breathing, worried thoughts, and shaking. With this anxiety relaxation guide you will target each of these areas to reduce anxiety and induce the relaxation response.

The Meditation

First focus on breathing. Calm breathing is key to being calm and relaxed. Take a deep breath in through your nose.

Now exhale through your mouth, as if you are blowing out a candle. Blow out all the air.

As you inhale, focus on slowing down your breathing into a calm rhythm. Exhale fully, releasing all the air.

Continue to breathe slowly and calmly.

Now that you are getting the oxygen you need, realize that your only job right now is to keep yourself as comfortable as possible while this feeling passes. Fighting against the anxiety only makes it stronger, so right now, accept that you are feeling anxious.

Let's focus on calming your thoughts to relieve anxiety.

Focus on making yourself as comfortable as possible while you wait for the anxiety to decrease.

Help yourself to become gradually more calm and relaxed until this feeling passes.

As you continue to breathe slowly in, and exhale fully, and as you continue to repeat calming thoughts, now we can address any shaking or trembling you are experiencing.

When you experience anxiety, your body is in fight-or-flight mode. Your heart is pumping quickly so that oxygen can be delivered for your muscles to allow you use those muscles to escape from danger.

There is no real danger right now, so the adrenaline is flowing through your body but not being used. Your muscles are so ready for action that they are trembling.

You can help this trembling to decrease by physically shaking out the tension. Imagine that you are shaking water off of your hands to dry them. Shake your hands.

Allow your hands and wrists to be limp as you shake your hands and forearms quickly back and forth. Imagine drops of water flying off of your finger tips.

Imagine your tension draining out your finger tips and being shaken away.

Now stop and allow your hands to be still. Noticed how much more relaxed your hands feel? They may even feel pleasantly tingly.

Continue with even breathing and calm thoughts.

Inhale, think "I am becoming more and more calm"

Exhale, think "I am feeling more and more relaxed."

Inhale "Calm"

Exhale "Relaxed"

The last area to focus on now to relieve anxiety is your tense muscles.

Your muscles become painful, tired, and cramped as a result of stress or anxiety.

You can help your muscles relax now by first allowing your lower jaw to drop so your teeth are not touching. Let your jaw be relaxed and loose.

Now lower your shoulders. Let your shoulders be relaxed and loose.

You may even want to move your arms or shoulders in some circles, forward.... and back.... and now let your shoulders become limp as you increase the distance between your shoulders and your ears.

Raise your arms above your head and stretch..... and now release the muscles as you gently lower your arms to your sides.

Turn your head to the left, back to center, and to the right. Look down, look straight ahead, look up. Bring your head to a relaxed and neutral position.

Straighten your back into correct posture. Keep your back upright, but maintain the natural curves of your spine.

You can continue to move, stretch, and relax to allow your muscles to become less tense.

In summary, the four steps for quick relaxation to relieve anxiety are:

1: Breathe. Remember to breathe slowly and exhale fully.

2: Calm your thoughts. Remind yourself that anxiety will pass.

3: Physically shake out the tension.

4: Relax your muscles, especially your jaw and upper back.

Continue to do these things until you feel calm and the anxiety is gone.

This meditation is based upon the “inner-health' guide a free resource for alternative healthcare professionals