How To reduce Stress with Meditation
by: barclaybert
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Meditation is perhaps most closely linked with Buddhism, and indeed it was the main practice through which its founder, Gautama, finally gamed enlightenment. Buddhism has defined many stages of meditation that are practiced in order to achieve the ultimate level of purifying the mind and clearing away of all thoughts and mental images.
It is in the slower alpha waves region that the subconscious mind can be accessed because of the relaxed brainwave state. A steady routine of alpha meditation sessions will reduce your stress and allow more creative solutions to pour from your subconscious.
If you are walking, do so slowly and carefully, aware of the movement of each foot, and the contact with the ground beneath. Follow the example of a Buddhist monk in Sri Lanka walking up and down the same path in the forest: he moves slowly, giving total attention to his feet, the movement of his feet, changing pressures on the soles of his feet, and the reaction of the ground to his feet. This is an extremely simple but effective exercise in being truly aware of the present.
For the final part of the meditation you need to try to sharpen your focus. You might want to tune into something that you can hear, or maybe a point that is in the space that you are in. Don't try to focus on anything that is moving or too distracting or your meditation will not work properly.
Meditation techniques - Two broad categories are outlined in Managing Stress by Brian Luke Seaward:
(1) Concentration or Exclusive
Thoughts focus inwards using mental repetition, visual concentration, repeated sounds, physical repetition, and tactile repetition. Eyes often closed.
(2) Inclusive
In detached observation, the conscious mind accepts whatever arises from the unconscious mind. One important point is that this must be done without judgment or analysis. This meditation is also called access meditation, insightful meditation and mindfulness. Eyes are usually open.
At the conclusion of your guided meditation, your guide will gradually bring you back to a state of normal awareness, leaving you feeling refreshed, rejuvenated and relaxed. A guided meditation might be as short as 5 minutes, or as long as an hour, depending on your personal preference. In most cases, a guided meditation of 20 minutes or longer is recommended if you wish to experience a truly deep state of relaxation and maximize the positive benefits.
Watch what you think for they become your words. Watch what you say for they become your actions. Watch your actions as they become your habits. Watch your habits as they become your fate.
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