Meditation: A Simple, Fast Way to Reduce Stress

Each of us regularly experiences stress and anxiety at work and in relationships. It is not in our power to influence some sources of anxiety, but we may well control our reactions. In this article, we will focus on finding working techniques to help lower cortisol and stimulate oxytocin production. In other words, we will tell you how to reduce stress.

How to effectively meditate to reduce stress

Reduced anxiety, increased mental resilience, and the development of genes that affect DNA stability are just a few of the conclusions drawn from a study in which Google employees participated. For those who have never tried meditation before, experts recommend starting with at least a minute alone. It’s not as easy as it seems, but it really helps.

Those who are just trying to meditate can get scared because during practice you remain in silence, alone with your thoughts. But still, you should not despair: having overcome your fears, you can help your physical and mental health. To get distracted, you can check out where to buy Delta-8 gummies, and use them to prepare for the meditation. Here are some great techniques to try:

Basic breathing meditation

Place one hand on the solar plexus and the other hand on the heart. Inhale slowly through your nose, and then exhale just as slowly. Exercise is best done right before bed or right after waking up. It will help maintain mental clarity during the day, as well as restore peace of mind in the evening.

Meditation with breathing through one nostril

Close the right nostril with the thumb of the right hand and inhale through the left. Then, with your index finger, close the left nostril, “release” the right one and exhale through it. Continue to breathe alternately through different nostrils. It is believed that this exercise helps to balance internal energy.

Meditation with warming-up of neck muscles

Tilt your head to the right so that your right ear almost touches your shoulder. Inhale deeply and then exhale slowly through your mouth. Try to imagine that with the exhalation, all the accumulated tension goes away. Do four cycles, and then tilt your head to your left shoulder and repeat the exercise. This practice helps to relieve the accumulated tension in the neck and head, and also promotes relaxation and tranquility.

Meditation with belly breathing

Pull in your belly and focus on it. Exhale completely, hold your breath, and then inhale slowly. At the end of the inhalation, hold your breath again and exhale slowly, simultaneously tensing the abdominal muscles. Repeat the entire cycle several times. This exercise can be done even while standing in line or sitting at your desk.

Meditation in motion

Stand up straight, put your hands together, and take a deep breath through your nose. Put one hand on your thigh, lower the other and exhale, while leaning to the side (towards the lowered arm). Then straighten up, inhale and exhale, leaning to the other side. Repeat it several times, focusing on your breath.

Meditation in the “tree position”

Bend one leg at the knee and press the foot against the inner thigh of the other leg. Standing in this position on one leg, put your hands together with your palms and focus on your breathing. If you can’t keep your balance, choose a point on the floor and focus on it. Continue focusing on your breath for 60 seconds, then change your supporting leg and repeat.

The goal of numerous types of yoga is to harmonize the body and mind. Achieving this through practice is possible due to the awareness that appears at the moment of focusing on one or another asana, as well as on breathing. Numerous studies have examined the effects of yoga on mental health. Overall, they have shown that yoga can improve mood and may even be as effective as antidepressants.

Create the appropriate atmosphere

Slow instrumental music can stimulate a relaxation response, helping to lower blood pressure and heart rate, as well as stress hormones. Some types of classical, Native American and Indian music can be especially soothing, but listening to your favorite songs can be just as effective. The sounds of nature can also be very calming. That is why they are often included in music for relaxation and meditation.

Difficulties in relationships, overload at work, world news, and a global pandemic – life today is made up of challenges. To relax and strengthen your immune system, take a fragrant bath with a mix of 20 drops of ravintsara essential oil, 10 drops of tea tree oil, and 10 drops of eucalyptus oil. Add 100 grams of Dead Sea salt, wait until it dissolves and enjoy the bath for about 20 minutes. Enjoy and have a great mood!