Meditation and Relaxation: Practices to Reduce Daily Stress

2. Body Scan Meditation.

This type of meditation is associated with the observation of the breath and labeling of different parts of the body with an aim of achieving relaxation. This technique is quite useful in the management of physical tension and stress.

2.1 Lie Down Comfortably:

Lay on your back, your arms are straight and your hands are placed on the bed side, with the palm facing up.

2.2 Notice Sensations :

Remember, the feeling, the knot in the stomach, the pain. The following step is to started picturing that the tension is reducing in these areas with every breathe that you take.

2.3 Move Slowly:

After that, pour a generous quantity of the oil all over your body and make sure that you rub the oil all over your body for some few minutes but excluding the head.

3. Loving-Kindness Meditation.

The kind of meditation germane to this paper is what one may refer to as the Metta or the loving-kindness meditation whereby one meditates in order to develop well-wishing for self and other people. It will help to cope with stress and consequently, raise the degree of empathy all because of getting an insight into other people’s conditions .

3.1 Sit Comfortably:

Then get a chair and sit down and try to make yourself as comfortable as much as you can then close your eyes.

3.2 Repeat Positive Phrases:

Phrases: Now follow this and then try to picture this to yourself, “Take a deep breath, and then in your mind say ‘May I be happy, may I be healthy, may I be safe, may I be at ease. ”

3.3 Extend to Others:

Others: Slowly in the process of repetition make it for friends, family, and even foes and then for everyone and everything in the universe.

3.4 Feel the Emotions:

Trying to comprehend the emotion love and affection as you say the phrases.

3.5 Advanced Meditation Techniques

When you get a hold of the basic meditation, there are many ways that you can enhance your practice:However, once you have bought the basic mediation there are many .

1. Transcendental Meditation .

One of the most frequently used techniques include Transcendental Meditation (TM) in which the patient is supposed to reduce the mental processes by repeating a word or a phrase.

1.1. Choose a Mantra:

Nevertheless, the TM instructor may provide the personal mantra and any noun can be utilized such as peace and love.

1.2 Sit Comfortably:

Alright, close your eyes and in a very soft voice, say the word that you decided to use as your mantra.

1.3 Allow Thoughts to Flow:

According to this, if there are thoughts one should never try to suppress them and instead simply allow them to be there and then bring the attention back to the mantra.

1.4 Practice Twice Daily:

TM is normally done for 20 minutes in a day two times in a day.

2. Zen Meditation (Zazen)

Zazen can be expounded as the type of Buddhism which comprises of activities like sitting meditation and awareness.

2.1 Find a Quiet Space:

The following steps should be taken; Firstly, one has to prepare the posture by sitting on a cushion or a chair with good back support.

2.2 Focus on Your Breath:

Just sit in the room and be comfortable, place your hands on your legs or on the table and close your eyes; try to focus on your breathing and count to ten in and out.

2.3 Maintain Awareness:

Often one should attempt to focus one’s gaze forward, while still having one’s vision rather blurred and on the ground.

2.4 Let Go of Thoughts:

When thoughts need to arise they should be allowed to arise and then one simply returns to the breath – this is all there is to it.

Conclusion .

Stress and relaxation techniques and methods can be beneficial to people in their day to day lives and their health. Hence, the strategies including mindfulness meditation, body scan meditation and loving-kindness meditation help you in the process of understanding on how to handle stress. Further on, one can attempt to use such methods as Transcendental Meditation, Zen meditation, and guided imagery to enhance the practice even more. Of course, the main values are still work and patience, but one should not forget about competitors. Therefore, since you start from a non-intense position and do not use a lot of force, you will notice that it will bring a lot of changes in your life.