12/09/2011

How to Meditate to Reduce Stress

Meditation can be a powerful way to reduce stress. Stress is caused by putting a lot of mental energy into worrying about the future or stewing about the past. Your mind can get "stuck" in a seemingly never-ending spiral as the same worries race around inside of your head. The remedy is to bring your focus back into the present. One of the best ways to do this is to meditate. Here is how to meditate to reduce stress.






Instructions

Things You'll Need

  • Relaxation (preferably New Age) music
  • <br>Vanilla-scented candle
  • <br>Yoga mat
    • 1
      Set up your meditation space. Roll out your yoga mat, light your candle and play relaxing music. Dim the lights to promote a more relaxing atmosphere.
    • 2
      Sit on your yoga mat. Cross your legs Indian style with your back against a wall. Keep your back as straight as possible while also being comfortable. Place your hands on your knees, palms up. Make an "okay" sign with your hands by touching your index fingers to your thumbs.
    • 3
      Focus on your breathing. Close your eyes. Breathe in very slowly, keeping your thoughts on your breath as you completely fill your lungs. Hold the breath for a couple of seconds and then slowly exhale, completely emptying your lungs. Do this repeatedly as you feel your body begin to relax.
    • 4
      Visualize colors as you breathe in and out. As you breathe in, "see" air that is gold and green filling your lungs. As you breathe out, "see" a color that represents your tension leaving your body, such as gray. Do this for several minutes.
    • 5
      Picture a peaceful symbol. With your eyes closed, visualize a symbol, such as a place or object, that makes you feel happy and safe. Choose the beach, a butterfly, a flower or anything else that causes you to feel more peaceful.
    • 6
      Concentrate on your symbol. As you continue to breathe in and out very deeply, put all of your focus into the visualized symbol. Push away any other thoughts that try to intrude and gently bring yourself back to focusing on your visualization.
    • 7
      Return to deep breathing when you are ready to end the meditation. As you breathe out, visualize any remaining stress leaving your body.
    • 8
      Practice meditation regularly.
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Tips & Warnings

  • Many people use yoga as a way to silence their inner mental chatter as a lead-in to meditation. If you have trouble silencing your mental chatter, consider incorporating yoga into your routine as part of your meditation practice.
  • <br>Once you have meditated a few times, try "seeing" your peaceful symbol in your mind whenever you feel stress throughout your day. As you continue to meditate, your body will associate that symbol with relaxation, so you will be able to reduce your stress by closing your eyes for a few minutes and "seeing" that symbol.


Read more: How to Meditate to Reduce Stress | eHow.com http://www.ehow.com/how_2283397_meditate-reduce-stress.html#ixzz1g0rO8ET2




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Fun Stress Relief Ideas


Fun stress relief comes in many shapes and sizes.
Do something you already love or try something new.
It will balance your biochemistry and help you to feel a lot better.
The choice is yours. Stress relief activities can be any simple, natural activity which:

fun stress relief child on slide
  • eases your heart                             
  • gives you delight and
  • helps you to feel better.
It won't be the same things for everyone.
Vary your recreational activities, and try new ones, so you are not doing the same ones all the time. This will make your fun ways to reduce stress even more effective.





Here are just a few ideas to spark your creativity:
  1. Play an instrument
  2. Go to a concert
  3. Join a sports team

  4. Attend a baseball game
  5. Learn a new sport -take tennis lessons, or golf lessons
  6. Go horseback riding

  7. Take up painting
  8. Take up pottery making
  9. Give lessons of something you know how to do

  10. Start writing short stories or poems
  11. Do nothing- sit under a shady tree and just watch nature
  12. Plant a garden

  13. Make a gift for someone else
  14. Learn to knit
  15. Build a home improvement project

  16. Play board games like monopoly or scrabble
  17. Play charades
  18. Take up knitting or sewing

  19. Draw a picture
  20. Fly a kite
  21. Go fishing, canoeing, or kayaking

  22. Take a nap
  23. Bake a cake or cookies and then give them away
  24. Write a letter to someone you love

  25. Write in your journal
  26. Read a good book
  27. Take a few deep breaths, and then watch a funny movie

  28. Remember 10 things you are grateful for
  29. Drink a cup of hot tea
  30. Eat a mango, or a bowl of strawberries…Yummy

  31. Take a yoga class
  32. Call a friend and cheer them up
  33. Visit the park, or go for a walk

  34. Plan a holiday
  35. Listen to your favorite CD
  36. Do a crossword puzzle

  37. Feed the birds or squirrels
  38. Read some good jokes
  39. Get a massage

  40. Try a sauna
  41. Plan a party
  42. Build a sand castle

  43. Learn chess
  44. Meditate
  45. Say a prayer for someone you care about

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Funny Stress Quotes




We have all been there. Stress is one of the worst feelings imaginable. When it gets too awful, we lose hair, raise our blood pressure, and even suffer heart attacks.
These funny quotes are a good way to poke fun at stress.
Reality is the leading cause of stress for those in touch with it.
Jane Wagner 

There cannot be a stressful crisis next week. My schedule is already full.
Henry Kissinger 

Stress is an ignorant state. It believes that everything is an emergency.
Natalie Goldberg 

Stress is when you wake up screaming and you realize you haven't fallen asleep yet.
Anonymous 

Stress is nothing more than a socially acceptable form of mental illness.
Richard Carlson 

Keep your sense of humor. There's enough stress in the rest of your life to let bad shots ruin a game you're supposed to enjoy.
Amy Alcott 

More important, you have to stay happy and positive or the stress will kill you - but at least it will make you skinny!
Joely Fisher 

I used to be a real prince charming if I went on a date with a girl. But then I'd get to where I was likely to have a stroke from the stress of keeping up my act. I've since learned the key to a good date is to pay attention on her.
Matthew Perry 

I got a pair of red, synthetic satin women's pants through the post the other day with a phone number on. That was quite strange. I haven't tried the phone number. In times of stress I may.
Jarvis Cocker 

Money stress is what used to remind me of my dad most.
Ted Rall 
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Top 8 Fun Stress Relievers

There are many great stress relievers out there, but it's not always easy to stick with them. However, the fun stress relievers do seem to be easier to practice on a regular basis--you look forward to them! So for those of us who like a little fun with our stress relief, I've compiled a list of fun stress relievers, along with explanations of their other benefits as well. Enjoy!

1. Stress Relieving Games

Photo from iStockPhoto.com
Playing games--whether with a group of adults you enjoy, or with children--can be a great form of stress relief. Games have a way of keeping us in the present moment, with a light-hearted focus, and laughter that comes easily. I recommend creating a game night with friends you enjoy, and letting your inner child come out to play on a regular basis. If you are a parent, really enjoy your time with your children. Whatever you do throughout the day, it can become more fun with a playful attitude, and this can melt away stress.

2. Stress Relieving Books

Nothing takes your mind off of stress like a good book. And these stress relieving books can provide just the right distraction and escape from stress, as well as teaching you something new you can use to relieve stress. With a book, you can also take as much or as little time as you have available for stress relief.

3. Laughter

Photo from iStockPhoto.com
A good laugh can be a great stress reliever: it releases endorphins and other healthy hormones, takes your mind off of stress, and can even provide a decent physical workout if you really get going. It also leaves you in a more positive frame of mind, and can bond you to those with whom you share a good laugh. Learn more about laughter as a stress reliever, and see how you can incorporate more humor into your life.

4. Gardening

Photo from iStockPhoto.com
Planting a garden (or even tending to a houseplant) can be a great way to reconnect with nature, beautify your space, and enjoy other stress relieving benefits. Learn more about the stress relief benefits of gardening, and see if this is the stress reliever for you!

5. Drawing

Rediscovering your artistic side with anything from doodling to serious sketching can be a good stress reliever for several reasons: it's a good distraction, it helps you express and process emotions, and it leaves you with something beautiful to enjoy when you're finished. Learn more about the stress relief benefits of drawing and how to incorporate them into your life.

6. Music

Music is a great stress reliever for many reasons, and it can also improve health to the point that it's being used in hospitals to promote health! As a stress reliever, it provides distraction, inspiration, can speed you up or calm you down, and more. And you can use it durning your commute, while exercising, or at any time as you go about your daily activities. Learn more about the benefits of music, and find out how to incorporate it into your life to relieve stress.

7. Sports

Enjoying sports, from karate to mountain biking to tennis and more, can be a fun way to get exercise and relieve stress, providing endorphins, a social outlet, a way to release frustration, and more, and leave you healthier and happier in the end. Find ideas on what types of stres relieving activities to try in this section.

8. Mini-Vacations

Photo from iStockPhoto.com
Vacations are a wonderfully fun and sadly under-used stress relief resource. If you find yourself longing for a vacation but don't have the time or the funds to go on the trip you deserve, you can still treat yourself to a stress relieving mini vacation and get similar stress relieving benefits without expending as much!











http://stress.about.com/od/tensiontamers/tp/fun_relievers.htm
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