Meditation helps reduce stress step by step

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Meditation has many health benefits and is a highly effective way to reduce stress and anxiety, and maintain a healthy lifestyle. With practice, meditation becomes both an easier habit to maintain and a more effective one, as it builds stress resilience over time and reduces stress incrementally. There are many different ways to meditate to reduce stress. In this article, I will provide you with an effective step-by-step stress reduction meditation method.

1. Mindfulness meditation is the first choice to help relieve stress

On a cold winter evening, six women and two men sat silently in a room near Harvard Square to practice mindfulness meditation. Sitting with their backs straight, eyes closed, palms on thighs, feet flat on the floor, they listened to course instructor Suzanne Westbrook instruct them to focus on the present by paying attention to their body sensations, thoughts, emotions and especially their breathing.
Westbrook, who before his retirement last June was an internist caring for Harvard students, said: “Our minds are always prone to wandering, revisiting the past or making plans for the future. future. Mindfulness teaches you the skill of paying attention to the present by noticing when your mind wanders and coming back to your breath. It is a place where we can rest and deal with the troubles in our mind. "
The classes she teaches are part of an 8-week program to reduce stress. Studies show that 8 out of 10 Americans experience stress in their daily lives and have difficulty relaxing their body and mind. Among the myriad of methods aimed at combating stress, from exercise and yoga to meditation, mindfulness meditation has
Modeled after the Mindfulness-Based Stress Reduction program created in 1979 by Jon Kabat-Zinn to help Against stress, chronic pain, and other ailments, mindfulness courses today can be found in a variety of locations, from schools and prisons to sports teams. also recently applied it to “improve military resilience.” Harvard Medical School offers a number of mindfulness and meditation classes, including a difficult one. a spring break study is held in March for students through the Center for Wellness and Health Promotion. The school offers programs for administrators and staff, as well as weekly on-campus meditation sessions, online guided meditation resources, and even a meditation hotline. for meditation. “We were tasked with finding ways to help communities deal with stress. At the same time, a lot of research has been done on the benefits of mindfulness and meditation,” said Jeanne Mahon, director of the wellness center. “We will continue to offer mindfulness and meditation because of the positive feedback coming from the participants. People appreciate having the opportunity to reflect on themselves and learn about new ways to relate to themselves. "

Mahon said more than 750 students have participated in mindfulness and meditation programs since 2012. Part of the appeal of mindfulness lies in the fact that it is mundane. Buddhist monks have used mindfulness exercises as a form of meditation for more than 2,600 years, considering them one of the paths to enlightenment. But in the Mindfulness-Based Stress Reduction program, mindfulness is stripped of its religious elements.
The popularity of mindfulness has been bolstered by a growing body of studies showing that it reduces stress and anxiety, improves attention and memory, and promotes self-regulation and empathy. A few years ago, a study by Sara Lazar, a neuroscientist and assistant professor of psychology at Harvard Medical School (HMS) and research assistant in psychiatry at Massachusetts General Hospital, was the first. First noted that mindfulness meditation can change the brain's gray matter and areas of the brain associated with memory, self-awareness, and emotional regulation. New research by Benjamin Shapero and Gaëlle Desbordes is exploring how mindfulness can help with depression.
The pioneer of the scientific study of meditation, Herbert Benson, has been touting its benefits to the human body - reducing blood pressure, heart rate and brain activity - as early as 1975. He helped demystify meditation by calling it the “relaxation response.” Benson is director emeritus of the Benson-Henry Institute for Mind-Body Medicine at Massachusetts General Hospital and Distinguished Medical Professor of Mind/Body Medicine at Harvard Medical School.
In the 1980s, mindfulness was not yet a buzzword, recalls Paul Fulton, a clinical psychologist who has been practicing Zen and vipassana for over 40 years. In the mid-1980s, when he was working on his doctoral thesis on the nature of the "self" among Buddhist monks, it was "indisputable" to talk about mindfulness in the medical context among scientists. argueable,” he recalls. Fulton, a professor of psychology in the Department of Psychiatry at Harvard Medical School and co-founder of the Institute for Meditation and Psychotherapy. "And now you won't be able to step one foot out of the house without being hindered by mindfulness."
Melanie Denham, head coach of the Harvard women's football team, recently attended an intellectual conference, intrigued by the idea of ​​incorporating techniques into the players' training regimens to help them deal with pressure on “expectations and performance”.
Denham says: “In or out of the classroom, these student-athletes are immersed in a highly competitive culture. “This is stressful. This form of training can greatly develop their intellect, feeling of focus and well-being, which can help them to better maintain control and awareness of their thoughts, feelings and presence in the world. this moment. "The growing interest in this area is reflected in Harvard's course catalog. This spring, Lazar is teaching "The Cognitive Neuroscience of Meditation," Ezer Vierba is leading a writing course for freshman in “Buddhism, Mindfulness, and Practical Mind,” and Metta McGarvey teaches “Mindfulness for Educators” at the School of Graduate Education.Due to high demand, McGarvey, who holds a Ph. in psychology and human development, teaches a three-day workshop for educators that provides tools to enhance their work and focus through breathing exercises and heart exercises merciful.

2. Steps to reduce stress with meditation

Stress can affect everyone in the family. Children can be stressed by schoolwork, friends, and many after-school activities. Parents may be under stress from the workplace or busy with carpooling and keeping everyone happy. All that stress can lead people to make unhealthy choices – like skipping exercise for a snack in front of the TV or choosing junk food instead of eating healthier.
A great way to relieve stress is meditation. This is an easy, quick, healthy way to relax and it can help us feel better.
There are no rules about where to do it, how to meditate to relieve stress, or when to practice when we meditate. The key is to find a place that makes you feel comfortable. “Part of the challenge, like with diet or exercise, is figuring out what kind of meditation is right for you,” says Dr. Tobin Hart. He is also the author of "The Secret Spiritual World of Children" and a professor of psychology at West Georgia University.
A simple way to start is to get comfortable. Sit or lie in a quiet place where you won't be disturbed. Then focus on your breathing. Breathe slowly and deeply a few times. Place your hand on your stomach or chest if it helps you to be aware of each inhalation and exhalation. Watch your breath as it goes in and out. You'll probably notice your mind starting to become unfocused and distracting. You might think of errands you have to do or an itch you want to scratch. Just realize that it's already in your mind and refocus.

For some people, it's easier to focus on repeating a word, phrase, or statement in their head than focusing on the breath. Ask people to find a word that helps them relax, such as "peace" or "love". Ask them to say it slowly to themselves as they inhale and exhale. Feel the way our bodies move as we take our steps. Ask people to repeat their statements to themselves, if they like.
Sarah Wood Vallely, author of "Meditation for Children," says repeating a sentence over and over and focusing on the breath can be overwhelming for preschoolers or first graders. So how to get young kids to try meditation to help them relax? The answer is to make them happy. Meditation doesn't have to be quiet all the time. Instead, play games and teach kids how to let go of worries, Vallely suggests. It can be a fun, kid-friendly type of meditation.
Vallely says: “The most important thing is to present meditation as something fun. That's why I like to incorporate games and fun as part of the experience."
Explain to the kids that relaxation can be a great way to make their bodies and minds fit. feel better Once the kids have tried a few types of meditation let them choose what they want to do Let them sit or lie down - whatever they want to do
Tell them whenever If they start to feel stressed, they can use what they've learned as a healthy way to relieve stress Explain that meditation is a healthier option than snacking or trying to feel better by how to play video games or watch TV.It would be great if we could try to get everyone in the family to meditate at least a few times a week.There's no set set time when families should try meditation, but Vallely suggests mind about 1 minute of meditation for each child's five years of age So a 10-year-old should be able to meditate for 10 minutes at a time
Meditation is a method that can bring many benefits for health and one of them is the ability to relieve stress and anxiety disorders. Despite the growing acceptance of mindfulness, many people still think that the practice of meditation involves emptying their mind, causing them to often fall into a state of uncertainty or sleep. Many beginners often feel sleepy, irritable, thus becoming bored or distracted. Therefore, for meditation to be effective in relieving stress, experts recommend practicing meditation in groups and with a specific guide.

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Reference sources: webmd.com, harvard.edu