People employ a lot of techniques to control, reduce or eliminate stress. One of the most effective techniques is stress meditation.
For millennia, meditation has been practiced to enlighten the knowledge and understanding of the sacred and mystical forces of life. At present, it is not just for religious and metaphysical purposes. Meditation is also used for stress reduction.
Stress meditation produces a serene and a relaxed state of mind. It can give you a sense of calm, peace and emotional stability. These benefits are long lasting.
Stress meditation can be practiced by anyone. Simple and inexpensive, it does not require special equipment. Stress meditation can be done anywhere and anytime.
There are many ways to practice stress meditation. For example, breathing deeply and slowly is a good technique for amateurs since it is a natural thing to do. You feelings and thoughts should be focused on your breathing, with each inhalation and exhalation.
A good addition to the breathing technique is to repeat a sacred word or phrase. This is called mantra. They are the basis of transcendental meditation. A mantra allows you to put all attention of your thoughts and feelings into one point, or a focus. Saying a mantra silently will help you relax.
Walking mediation is another variation of stress mediation. As the name implies, this technique combine walking with meditation. The result is an efficient and healthy way to relax. It would be best if you do this kind of meditation in a serene place such as a quiet stretch of beach or in a tranquil forest. When you walk, slow down your pace and appreciate the scenery. Do not focus on a destination. Instead, focus on the surroundings, and the motion of your feet.
One of the most effective stress meditation techniques is to engage in prayer. In fact, it is the most widely known form of mediation. Prayer is very powerful. Your faith in religion, through prayer, will help give you strength and hope to cope up with your problems. Psychologically, this is very helpful in controlling stress.
Other people also read books, listen to soft music or take time to reflect on themselves by writing a journal. These stress mediation techniques are very effective.
Another technique for stress meditation is to focus your affection and gratitude to a certain thing, such as a tree or a flower. The act of weaving feelings of love and affection is very relaxing and makes you feel good.
Any of these techniques will surely take your stress away.
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People employ a lot of techniques to control, reduce or eliminate stress. One of the most effective techniques is stress meditation.
Saturday, August 23, 2008 | Posted by Gurdeep at 4:40 AM
If you are stressed out, you probably know that relaxation techniques which will also help to relax the mind will be an enormous help in resolving your problems. This article will outline some relaxation techniques which are used in stress management and will point to a website which has much useful information.
Relaxation techniques work on the idea that you can't be relaxed and uptight at the same time. Relaxation exercises help reduce anxiety and stress. Relaxation training can help you to control your body's reaction to stress. There are basically two main ways: Learn how to turn off the alarm system through various relaxation methods. There are more sophisticated versions of these muscular methods, like the shower of relaxation and progressive relaxation. If we consider cognitive theory, its basic premise is that peaceful thoughts cause relaxation and stressful thoughts cause stress. A massage provides deep relaxation and improves physiological processes. Many people use specific relaxation techniques including yoga, meditation and breathing techniques. Sometimes spa-like music is used along with a collaborative counselling approach to elicit the relaxation response. Although not proven effective if used alone, yoga, meditation and progressive muscle relaxation are very important to help slow the mind and body down and undoubtedly play an important role in controlling the effects of the buzz. Make time for relaxation and leisure activities. Perform relaxation exercises or get a massage.
Progressive Muscle Relaxation Technique
Tighten all the muscles you can find: legs, arms, back, face- Hold for 10 seconds- Then, release- Repeat a few times. Other activities that actually reduce stress include daily exercise, finding constructive outlets for your emotions, socializing, performing relaxation exercises and eating a healthy diet. Meditation, relaxation skills and muscle relaxation are all ways for you to chill out and feel good. Stress management and relaxation are two techniques that can be effectively used to treat stress. Stress management and relaxation can help individuals take control of their own situations and effectively deal with stress. There is a difference between stress management and relaxation. You can begin to use the relaxation techniques that work for your specific needs, body and mind. Stress management and relaxation are two kinds of therapy, quite often self-therapy, that can be used together to help recognize and alleviate stress in daily life,
We should remember that successful stress management is not about applying one or another method, or taking one or another pill; successful stress management is about dealing with a problem in general. If you would like to know more about relaxation techniques in stress management, visit the link below this article.
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Friday, August 22, 2008 | Posted by Gurdeep at 4:24 AM
People practice yoga for a variety of reasons. Many yoga practitioners are interested in the health benefits that come from regularly performing the routines. Others want a state of harmony between inner and outer self. Still others practice yoga primarily to relax.
A State of Harmony
The profound relaxation available through yoga includes a state of clarity of mind, and of harmony with and understanding of the world. If such a state of relaxation is your goal, you will need to use most of the yoga techniques available. Pay special attention to breathing, diet, correctly performing the exercises, and meditating.
The deep, prolonged breath one learns through yoga helps the brain stay oxygenated, which contributes to mental clarity. Diet influences the structure of our body as well as our brain. The exercises (called asanas and pranayamas) were developed thousands of years ago to produce beneficial results.
To have the desired effects, yoga routines must be carried out correctly. Poor yoga practices will likely produce disappointing results.
Your attitude and your focus are the keys to making your yoga experience deeply satisfying. Entering the profound stage of relaxation and synchronization between your inner and your outer self can occur only with appropriate action.
Relaxation is actually a necessary part of every yoga routine. The body needs to relax after practicing the exercises, especially the more demanding ones. Certain asanas require an unusual positioning of the body, which can result in discomfort if the relaxation stage is omitted.
Yoga connects the spiritual and material worlds, and relaxation is the bridge that brings the practitioner back fully to the present reality.
As a general rule, during relaxation exercises, you will lie down comfortably and meditate. Your yoga trainer will suggest ways for you to gradually move and position your feet and arms. Yoga routines may have different relaxation exercises, but they all have the purpose of cushioning the shock of contact with the surrounding reality. Relaxation also helps to maintain a certain degree of peacefulness created by the routine.
Saturday, August 16, 2008 | Posted by Gurdeep at 4:22 AM
If you have ever examined a Yoga or Zen book then you have surely viewed a number of photographs of practitioners sitting in a lotus position while surrounded by burning incense. The person in such a picture is clearly meditating and meditation is one of the very best methods of achieving a relaxed state of mind. After all, meditation has been practiced for just such a purpose for thousands of years. Clearly, it works quite well or it certainly would not have lasted the volume of centuries that it has!
But there is much of the confusion regarding meditation and the confusion centers on the notion that it is rooted in mysticism. As such, skeptics will look at meditation as being a "fraud". There have been a number of critics of meditation techniques and the epicenter of their criticism is that there is no mental state one can achieve meditating that can not be achieved without meditating. While this is a true statement it also ignores something critical. Some individuals are not able to relax without meditation because they need help achieving their goals. Consider the following example: there are a number of diets where one can lose weight without cutting their intake of sugar so there is no reason to try a diet that eliminates sugar. This would be a foolish statement because many people clearly can drop weight on a low sugar diet. Similarly, many people achieve a state of relaxation through the use of meditation and this is why the value of meditation should never be knocked.
The way meditation works is that it reduced clutter and anxiety by seeking to empty the mind. That is, part of the reason people feel stressed out and wired up is due to the fact that their minds often race a hundred miles a minute. By sitting down and slowly emptying the mind out of all thoughts a calming effect may occur that creates a sense of relaxation. No, this will not make all the problems in life go away nor will it provide anyone with secret insight to the human condition but it will allow one to truly relax and feel a sense of peace of mind. This can later be the building block for further mental improvement
While many suggest that meditation be performed in silence this is not necessary. Playing music or audio books while meditating can prove equally helpful provided that the music is not blasted so loud that it yields a distraction as opposed to a complement. The subliminal audio of Easy Relaxation is perfect for this goal and can significantly help in achieving inner peace via meditation.
Ultimately, meditation works and as long as you perform it regularly as part of your relaxation program. If you can effectively empty your mind of clutter then your ability to calm yourself and relax will be achievable. While meditation for relaxation may not yield complete nirvana it can most definitely prove to be a step in the right direction.
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Thursday, August 14, 2008 | Posted by Gurdeep at 4:38 AM
Yoga Poses for Relaxation and Fitness
Yoga poses for relaxation will develop your strength, flexibility, balance, and focus. Yoga poses for relaxation are designed to give relief to required joints in arthritis patients. Yoga is developed over 5000 years ago in India. Traditionally, yoga is a system that combines the individual self with the divine, universal spirit, or cosmic perception.
Technically, yoga is an old system of exercises practiced to promote control over and to help in development of the body, mind, and spirit. Yoga poses have an affect on both the mental and the physical health of the body. It consists of poses with gentle movements, long stretches, and deep breathing.
On the physical level, yoga poses, called yoga asanas are designed to tone, reinforce, and align the body and are done to make the flexible, healthy and to promote the blood flow to all the part of the body, maintaining the system of the body healthy.
Physical affects of yoga include the digestive system, cardiovascular health, muscles, and glands. Practicing the yoga poses also reinforce the nervous system and relieve anxiety. On the mental level, breathing techniques (pranayama) and meditation (dyana) are used to calm, illuminate, and control the mind.
Yoga Poses for Relaxation - With Deep Breathing Exercises
The stretches will make you remind an animal getting ready to bend down. Yoga for relaxation is not tough and it doesn’t over encourage your body and keep you awake. It only promotes the slowing down of your body and mind and organizes both for a good nights sleep.
Yoga relaxation is best if you are suffering from chronic insomnia or only occasionally can’t go to sleep because it is a way of overcoming without drugs.
If you have a problem like falling asleep when you go to bed, then practice yoga for relaxation with some yoga poses, gentle stretches and meditation for about 30 minutes before crawling into bed. This will allow your mind to relax and get rid of the worries and anxieties you are having.
Practice yoga for relaxation with deep breathing exercises if you have a problem of waking up during the night and unable to go back to sleep. Try to listen and concentrate on your breathing sound, rhythm, and feel your chest moving up and down.
Begin from your head and relax each set of muscles. Remember that never try to the next set till you have finally managed to relax the set of muscles that you are practicing on.
Another idea to block everything else out of your mind is to use a chant. However, your chant can be anything that is simple, may be a word or phrase that is okay for you. Try to chant and concentrate on that one word or phrase of choice until everything else has been wipe out from your mind.
A regular yoga relaxation practice session for about 30-minutes will provide benefits of yoga to your body, mind and spirit. After practicing for a period of time, it becomes a habit for you and will find a new peace of mind. It is evident that you will also have an improvement in your body and get in touch with the spiritual side within you.
There are yoga poses that are difficult with some styles. So, better choose the one that don’t need you to twist your body in a position where it makes you feel uncomfortable.
Deep breathing is one of the perfect methods of yoga poses for relaxation before going to bed and also helps to clear your body of toxins and to relieve stress, depression, and other mental or physical problems.
On the other hand, it is best to go for a yoga class to practice different yoga poses or search for a yoga teacher training to guide you some of the poses that makes you feel comfortable. If you don’t have the facilities of classes or teachers in your area, then find best yoga books or yoga videos. Try only those yoga poses that are suitable to you, and remember, never strain, always relax.
Wednesday, August 13, 2008 | Posted by Gurdeep at 12:56 AM
Relaxation is very important for anyone and everyone. No exaggeration. But especially for people who suffer because (for any number of reasons) he or she is unable to relax, learning good, effective relaxation methods is very important. Stress that is continuous and extreme can present in a number of dangerous ways, both physically as well as psychologically. Therefore, if you have a stressful life – be sure to set aside some time to exercise simple relaxation techniques.
Relaxation is like a medication you can create naturally in your body that will help heal the damage caused by stress. And the ability to relax and unwind is the very best medication available for anyone. Assuring time for relaxation absolutely prevents all kinds of possible debilitating, and perhaps even life-threatening complications that can be caused by stress.
Tension is common especially in our current society, and economical circumstances promise even less salvation. Success is essential. Long hours at work, multiple jobs, the necessity of dual incomes for families, the rising cost of gasoline and other taxes, and more variables all contribute to serious medical risks. Ironically, medical spending is so often also such a concern that people worry if they are experiencing worrisome symptoms and will (out of financial stress alone) put off seeing a doctor as long as he or she can. Chronic pain and other injuries can also increase tension in the body and will require the need to relax, breathe, and heal. But I believe that everyone can and should take advantage of the benefits of focusing on relaxation on a regular basis.
Relaxation can come to an individual in any number of ways, depending on the things that particular person enjoys. Nonetheless, when all else fails, making a conscious, methodical effort to relax and unwind is often necessary. Even if you are not developing a bleeding ulcer or an anxiety problem, relaxing is an essential variable of life itself. Basically I am saying that relaxation, or “down time,” or whatever you prefer to call it is an essential part of increasing someone’s overall quality of life.
In the same way that exercise sometimes proves to be a great solution to replace anti-depressants, relaxation exercises sometimes prove to be just as affective, and certainly less dangerous, than taking anti-anxiety medications. In addition, doctors also recommend lowering caffeine intake, as well as drinking soothing teas such as chamomile and other natural relaxation methods.
Some people find that spending time outdoors can be the most inviting way to really focus on relaxation. For example: taking a hike, sitting out on the patio, or in the garden, or on the porch. Other people enjoy relaxing by a pool, or at the beach, or just taking a nice, leisurely walk. People who prefer relaxing indoors may have a Yoga exercise tape or DVD created especially for meditation. Many people adjust their lifestyles (mornings, after work, and so on) to doing a set program of relaxation exercises recommended by his or her doctor. Or perhaps someone is able to best relax and unwind by taking a long bath alone. Breathing exercises can accompany any of these relaxation techniques or, planned opportunities to relax.
Often, when you add breathing exercises into the equation your restful time will be even more restful for you than before. Slow breathing is a simple, health promoting exercise that anyone can do. It helps to relieve all kinds of tension and pain, which is one of the reasons why doctors often tell patients who are uncomfortable or in pain to focus on breathing deeply. When you use breathing as a relaxation technique, you will breathe as deeply as possible while inhaling through your nose and exhaling through your mouth.
Deep relaxation techniques involve focusing on each muscle group of the body, loosening and relaxing them focusing on your feet first and working your way up all the way to the top of your head. You can do this lying down in bed, in your lazy-boy chair, in the bath, reclining in the garden and anywhere else you can lay back. Tighten and relax, your toes, to your ankles, to your knees, to your thighs, to your stomach, to your chest, to your neck and all the way to your head. Once you have tightened (for about ten seconds) and released a certain group of muscles, keep them loose until you feel your entire body is relaxed.
Incense, aromatherapy candles, bath beads, stretching exercises and more are accessories on the market today that many people have found to help them relieve stress. Realize that stress is not something to be ignored – it can result in high anxiety problems, heart problems, stomach ulcers, vitamin deficiencies and more. Find a way to assure that you have time for rest and relaxation. Stress is not something to be avoided, ignored, or even bumped down a notch on your top-priority list – reduce the stress you feel, or your body may just “tisk-tisk-tisk” you – considerably, and perhaps very dangerously.
Written By:-Anne Clarke
Article Source: http://EzineArticles.com/?expert=Anne_Clarke
Tuesday, August 12, 2008 | Posted by Gurdeep at 4:07 AM
There are many breathing and relaxation techniques that you can learn to use to promote relaxation and relieve stress. The deeper and slower that you breathe the more relaxed and sedated you will become.
Sleeping with the window open will help the air to circulate in your bedroom and fill your lungs with fresh air. Relaxation techniques will help your body to wind down and prepare for the sleep cycle.
Try this breathing technique when you first get into bed:
1.Take a deep breath.
2.Breathe in through your nose and visualize the air moving down to your stomach.
3.As you breathe in again silently count to four.
4.Purse your lips as you exhale slowly.
5.This time count silently to eight.
6.Repeat this process six to ten times.
The results of this breathing technique are immediate. You will feel your shoulders and arms relaxing. Your chest will feel less constricted and you will feel less stress and tension.
Practice this breathing technique on a daily basis so that it becomes a natural routine for you and helps to induce natural sleep.
As well as using breathing techniques to encourage natural sleep you can try several relaxation exercises. The goal is to relax your mind and let your body unwind and surrender to sleep.
Try the following relaxation exercise before you get into bed:
1.Lay on your back on the floor with your feet slightly apart, your hands by your sides, and your palms turned upward.
2.Close your eyes and concentrate on every part of your body.
3.Begin at the top of your head and work your way down to your toes.
4.Start by feeling your forehead tense, then your eyes, face, and jaw.
5.Tense and release each muscle group, such as your shoulders and neck.
6.Give attention to each area of your body from the top of your head, down through the trunk of your body, down along your legs, and ending at the tip of your toes.
7.Stay in this relaxed condition for a few minutes. Concentrate on your breathing and let all worry and stress dissipate from your mind and body. Make sure that your breathing comes from deep in your stomach and flows slowly and evenly.
8.Stretch slowly before standing.
The above exercise will tell your body and mind that it is okay to settle down, leaving behind thoughts of worry, fear, and stress.
There are many more techniques and exercises available to promote deep breathing and relaxation. You will have to find what method works best for you.
Your goal is to recognize that deep breathing and concentrated relaxation are tools available for you to achieve natural sleep.
Written By:-George Lesco
Article Source: http://www.upublish.info
Friday, August 8, 2008 | Posted by Gurdeep at 2:52 AM
Lie on your back on the floor with your arms placed naturally by you side, your palms uppermost and fingers relaxed. Have your legs about shoulder width apart. You may place a folded small towel beneath your head, but nothing more comfortable than that.
Now some people, especially beginners, tend go to sleep very quickly in this position and that is not what we are seeking to do. If this happens to you, adopt the following position instead: Be seated in a straight-backed chair with your hands on your thighs or knees. Sit up straight and make sure that your feet are comfortably flat on the floor. Also be certain that each side of your body is positioned identically. In other words place the hands identically with the finger spread being the same on each hand; ensure that the feet placed symmetrically.
So now, in either your lying or seated position, close you eyes.
Now, take your mind to your right thumb. Visualize it. Ensure that it is relaxed. Move it if necessary. Take your mind now to you right index finger; again, visualize it and make sure that it is relaxed. Move to the middle finger, then the ring finger and then the little finger. Move your mind now to the back of your right hand, your right wrist, your right forearm, your right upper arm. Be sure that you are visualizing each part and ensuring that it is completely relaxed. Move your visualization now to the right shoulder, the right armpit, the right side of the body, the right hip, the right knee, the right calf, the right ankle, the soul of the right foot, the right big toe, second toe, third toe, fourth toe, little toe.
Take your mind now to your left thumb, left forefinger… and so on around the left side of your body to the left little toe.
Visualize now and ensure relaxation of the left buttock, the right buttock, the small of the back, the spinal column, the right shoulder blade, the left shoulder blade, the area between the shoulder blades, the tops of the shoulders and back and sides of the neck, the back of the head, the right ear, the left ear, the right temple, the left temple.
Pause here and imagine that the feeling of relaxation that you are now experiencing is flowing through your temples into your mind. Feel your mind as being totally relaxed; totally at ease. Tell yourself that It is that way because of the relaxation flowing into it. Savor this experience for a little while and then move your consciousness to the top of your head, your forehead, your right eyebrow, left eyebrow, right eye, left eye, the nose, the nose tip, the upper lip, the lower lip,(at this juncture ensure that the bottom jaw is totally relaxed, with the teeth a barely touching it at all)… and then on to the chin, neck, right side of chest, left side of chest, abdomen and then… the right leg, the left leg, the right arm, the left arm, the trunk, the head, your whole body… your whole body…your whole body.
(This may sound complicated in the reading, but in practice, because the parts are in sequence, there is no difficulty in running the visualization from one part of the body to the next and so on. It is an old Yoga technique that has been practiced for thousands of years and it is its very simplicity that underpins it historical success).
By now you are probably feeling very relaxed… almost divorced from the real world. (If you do not, don’t be concerned. Simply go through the procedure again)
Now is the time to begin to visualize places of great contentment, beauty and peace that you have experienced during your lifetime. Perhaps a lake, or a beach, a forest, a running stream, a sunset, the glory of the stars. Feel the cold of the water or snow; feel the warmth of the noonday, smell the forest, smell the grasslands, listen to the insects, the call of the birds; see the sky, see the clouds…
Do this for what appears quite a long time… five or ten minutes. Then let your imagination rest. Just visualize nothing at all. Stay like this for as long as you can. You will feel totally at peace. You may even feel so peaceful and contented that you’d like to stay this was forever! Many people feel that way and are quite reluctant to return to a wakeful state. But all good things come to an end—even successful meditations and in meditation, it is easy to loose track of time. Some people set a quiet alarm that rings after about 45 minutes or an hour. You may want to do the same. Whatever, when it comes time to go back to the everyday, do so slowly. With your eyes still closed, raise your arms above your head and drop them down to your sides again. Move your bottom jaw. Move your legs and then slowly open your eyes. Wow! You’re back in the real world!
Follow this technique every day for at least half an hour—preferably an hour. You'll be amazed at what it does for you. You’ll be more relaxed; more confident; more alive! The real world will become a much, much better place in which to be. Who knows, you may even take up yoga and reap even more rewards!
Tuesday, August 5, 2008 | Posted by Gurdeep at 3:59 AM