Destressing with Meditation

Shaunak Lokre
By Shaunak Lokre
As midterms for the third quarter approach, take a look at these relaxing meditation techniques.
Stress and anxiety seem to be a part of everyone’s daily lives. At its core, stress is any demand placed on your brain or body; while anxiety, is a feeling of fear or unease. Contrary to common belief, stress and anxiety are not always bad, as these feelings can motivate people to overcome challenges or complete necessary tasks. Some researchers at UCLA suggest that exposure to moderate amounts of stress can actually make you stronger and better able to handle stress in the future, but we should be cautious of chronic stress that affects people’s lives.

When stress and anxiety start to interfere with your daily life, this may indicate a more serious issue. An estimated 40 million Americans live with some type of anxiety disorder. If you suffer a severe case of anxiety or stress, you should seek medical or professional attention. However, as a common practice, meditation can be a helpful way to manage and relieve stress and anxiety people endure on a daily basis.

Throughout history, different civilizations have used meditation as a spiritual or religious practice. Some of the earliest references to meditation are found in fifth century Hindu Veda scriptures describing the practice of meditation to get closer with Brahman (God). Later on, the development of meditation practices in Taoist China and Buddhist India resulted in the creation of Yoga, a practice that spread across the world. Many of the world’s major religions – Judaism, Christianity, Islam – continue to use different forms of meditation with their religious practices. The understanding of mindfulness and awareness practices continue to be an influential part of modern culture today.

Meditation is a set of techniques that are intended to encourage focused attention and a greater sense of awareness. There are many different forms of meditation, but there are two central categories: concentrative meditation and mindfulness meditation. Concentrative meditation is the attempt to focus on a specific object, word, or mantra in order to reach a higher state of being. Mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) target issues such as depression and involve a person being open and aware in the moment. 

Research from the National Center for Complementary and Intergrative Health (NCCIH) has proven that meditation can have both physiological and psychological benefits that include decreased heart rate, change in brain waves, increased self-awareness, improved emotional well-being, change in attention, improvement in memory, improvement in sleeping, etc. While research supporting the physiological benefits of mindfulness and meditation continues to grow, there is also strong evidence to support the psychological benefits of meditation, such as decreased anxiety, depression, aggression, etc.

How do you meditate? Set aside time for formal meditation; even a few minutes a day can change your life. Mindfulness meditation is the practice of paying close attention to the present moment: your thoughts, emotions, and sensations. First, find a comfortable place to sit at the same time each day with good posture (straight back in order to keep a minimal strain on the spine). Next, close your eyes and take a few slow breaths to loosen up your body, notice each sensation throughout your body, and focus on one.  After a couple of minutes, you may open your eyes and continue your mindful awareness throughout the day. You can even download music tracks to assist in the meditation. In conclusion, meditation can be a helpful way to combat stress and anxiety that people endure on a daily basis while improving their sense of self-awareness.
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