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Meditation for Stress Management

Simple Meditation Techniques

Meditation can relax your mind and help fight stress.

© iStockphoto/Yuri_Accurs

Is your job stressful? For many of us, the answer is probably "Sometimes," or even, "Yes!"

Most of us experience some stress while we're at work. A little pressure can be good for you, by increasing productivity and performance. But too much can affect your physical and mental health in a profoundly negative way.

One useful technique for dealing with stress is meditation. This is not just a "new age" practice – people have used meditation for thousands of years to relax their minds and bodies, and to manage stress.

In this article, we'll look at the practical application for meditation as a stress management tool. We'll look at some simple meditation techniques, and offer ideas you can use to find time in your daily schedule to meditate.

Note:
The techniques and ideas we discuss in this article can help you manage short term stress. However, if you find you're stressed a lot of the time, speak with your family doctor or general practitioner (GP) for advice. Long term stress can cause serious health problems, so it's important to get help if you need it.

Background to Meditation

Meditation has been around for thousands of years. The word "meditate" comes from the Latin word "meditatum", which means "to ponder" – to contemplate or think about.

Over the years, people have used meditation to deepen their understanding of the spiritual nature of life. Originally, it was practiced for religious purposes. Today, however, millions of people meditate as a way of relaxing and managing stress.

Meditation has several disciplines, each of which uses different techniques to reach a state of deep relaxation. But most techniques involve sitting quietly, while focusing concentration and quietening the mind.

How Meditation Can Reduce Stress

When you meditate, you calm your mind and body. Your heart rate slows down, you sweat less, and your breathing becomes deeper and more efficient.

This is the opposite of some of the main symptoms you have when you're stressed, such as breathlessness, sweating, and heart palpitations. So meditation can fight the effects of stress, and help you feel more relaxed.

Note:
Dr. Herbert Benson of Harvard University carried out key research into meditation and published his findings in his book "The Relaxation Response." He looked at various popular meditation techniques, and found that meditation had a very real effect on reducing stress.

Meditation in the Workplace

Taking time out to meditate can help you fight stress at work, but, for obvious reasons, you might be reluctant to sit in the "lotus position" in front of your co-workers.

However, there are some easy, discreet ways to meditate in the workplace, even with a busy schedule. Here are a few different techniques you can try:

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