by Kay Hutchinson

Created on: April 02, 2008

Beat Stress with Three Practical Meditation Techniques

(1) Breath work is a meditative technique that can be performed at any time, while sitting in your car during traffic, walking around a grocery store, or playing with your children.

When we focus our minds on breathing, we free ourselves from mind-spinning or anxious thought patterns that keep us in states of stress.

Try this simple but powerful breath work activity to help you reduce stress and rejuvenate.

Three Minute Rejuvenation:

Take 1 minute to breathe with a focus on exhalation.

Take another minute to breathe with a focus on inhalations.

Then, take a final minute to breathe evenly, focusing on both inhalations and exhalations.

The key to using breath work to reduce cortisol levels, chemicals that are produced in the body when we experience stress, is to breathe deeply from the diaphragm. The diaphragm refers to the band of muscles beneath your rib cage.

When you breathe correctly and deeply, these muscles expand and contract much like an accordian.

(2) Transforming negative thoughts to positive thoughts is another important meditative technique.

Notice how many times during the day you think positive thoughts. How often are you thinking negative thoughts? At least once a day, take time to transform negative thoughts into positive thoughts.

For example, if the thought is, "I hate being stuck in traffic" you can choose to turn on some soothing music in your car and think, "I am empowered to engage this lesson in patience and to choose calmness and deep breathing."

(3) Visualization is another technique you can engage in at any time to relieve stress and engage a more serene state of mind.

Take one minute to visualize a place of joy and happiness in your mind. It could be a pristine beach with soothing ocean waves or a memory of laughing joyously with a loved one whose smile lights your heart.

Over time, you can train your mind to connect with positive thoughts and imagery such that even in the most challenging of situations, the mind will automatically create calmness instead of stress.

By actively using meditation techniques in everyday life, you can reap the benefits and power of a mind that is focused, clear and serene no matter the external circumstances. It takes time, but is achievable for everyone one of us no matter how stressful your life is.

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