Stress plays a role in everyone’s lives. Studies have shown that if not manage it properly, it can cause havoc with your health. Relaxation meditation can ease anxiety. It can help you cope with stress and aid with other ailments. These methods can also help regulate your breathing and decrease your blood pressure and heartbeat. There are several types of relaxation meditation techniques. Let’s take a look at some.
Types of Relaxation Meditation
1. Deep Breathing
You hear it all the time. Breathe! When someone is in a stressful situation there is undoubtedly someone saying, “Just breathe.” Well, they are right. Breathing is probably the best way to relax. Deep breathing helps in lowering blood pressure and calming the mind. Try this simple breathing exercise:
- Find a comfortable spot.
- Start by closing your eyes.
- Then take a deep in-breath through the nose for a 5 count.
- Now release with an out-breath through the nose for a 5 count.
- Allow your diaphragm to move upward and downward with each breath.
- Continue for about 30 seconds to 60 seconds.
Don’t you feel relaxed? This type of deep breathing is great right before bedtime or just a good way to break up a stressful day.
2. Body Scan Meditation
This meditation technique is a good way to relax the whole body. By scanning your body, you can focus on areas that are feeling tense and need relaxation.
- Start by lying on your back and close your eyes.
- Begin to breathe through your nose. Allow your diaphragm to move upward and downward with each breath.
- Once you feel relaxed, you can start by focusing your attention on your left foot. Try to notice any sensations you may feel. Allow your breath to flow into your feet.
- Continue up to your calf. Notice if there is any pain or tightness. Continue breathing. Focus your breath into the areas of the body you are scanning.
- Move your way up through each part of your body. Your legs, hips, belly, chest, arms, and head. Remember to breathe and allow any pain or stiffness to ease away. Spend about 2 minutes on each body area.
- Once you are done scanning your body open your eyes and just lay there for about 1 minute in stillness. Notice how your body feels.
- Now have a good stretch and enjoy your day.
I like to do this one every morning before I get out of bed. It’s a good way to check in with the way your body is feeling. Most people hear the alarm go off and rush out of bed. This body scan puts you in a better frame of mind to start your day.
3. Daily Affirmations
Playing affirmations throughout the day and repeating them mentally to yourself is a great way to calm the mind. The great thing about affirmations is you can listen to them in the car or on the way to work. Try downloading some onto your phone and listen to them on the go. The Soul of Healing Affirmations: A-Z Guru by Deepak Chopra is one I personally listen to. By keeping these daily affirmations with you throughout the day, you can repeat them to stay calm in stressful situations. Here are some that we recommend.
4. Guided Imagery
Guided imagery is a meditation visualizing a scene or scenario in which you feel at peace. An image of a calming beach, quiet wooded area, or a favorite spot can help reduce tension and anxiety. Playing sounds or relaxing music can enhance the response. Try it for yourself.
- Start by imaging you are in your favorite place. Try to visualize this place first.
- Try to incorporate your senses like how it feels, smells, tastes, and sounds.
- Just feel your worries drift away.
- Spend as much time in this place as you feel comfortable.
- When ready open your eyes.
- Try to invoke this image during stressful situations.
5. Singing Bowls
Listening to the sounds of singing bowls can help reduce anxiety and stress. The sound of the bowls will invoke the relaxation response. Each singing bowl produces a frequency that has a calming and healing effect on the mind and body. Just focus on each sound of the different bowls and the silence between them. Try our guided meditation with singing bowls below.
Featured image/Stuart Miles at FreeDigitalPhotos.net
Our world is becoming more and more stressful. Relaxation meditation techniques help mitigate some of these stressors. These meditation strategies can have a calming effect on the body and mind. Try incorporating some of our methods into your daily route, there has never been a better time to start!