Showing posts with label Quick. Show all posts
Showing posts with label Quick. Show all posts

Sunday, 6 May 2012

Meditation Techniques For Quick Stress Reduction

Today we are going to look at Meditation: How To Reduce Stress.

Meditation will help you to relieve stress, anxiety and worry by training your mind. Some of the most well known methods of using meditation to decrease anxious thoughts are

mindfulness meditation

Transcendental Meditation

mantra meditation

guided meditation

Understanding meditation
Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction.

Meditation is considered a type of mind-body complementary medicine. Meditation produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process results in enhanced physical and emotional well-being.

Benefits of meditation

Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don’t end when your meditation session ends. Meditation can help carry you more calmly through your day and can even improve certain medical conditions.

Meditation and emotional well-being

When you meditate, you clear away the information overload that builds up every day and contributes to your stress.

The emotional benefits of meditation include:

Gaining a new perspective on stressful situations

Building skills to manage your stress

Increasing self-awareness

Focusing on the present

Reducing negative emotions Original story at Mayo Clinic

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To create relaxation and peace of mind
Imagine a peaceful place where you feel completely safe and secure. Imagine you are there now and use all your 5 senses to make this visualization vivid in your mind. You will feel calm and secure and even happy if the place you choose makes you happy. This technique enables you to recreate an earlier experience whenever you want for stress relief.

Feel an emotion vividly to create more powerful and positive inner states

Think of something that makes you smile. Feel that smile spread through our body filling you with your smile. Imagine how you look with a big smile on your face and how you would stand, sit and feel. You can do this with any positive emotion. For example think of situations, people or things that make you feel love or joy and spread it through your body.

Reprogramming your response to stressful situations
This technique brings together the lessons of positive thinking and the meditation for relaxation to make it easier to change your behavior. This technique will work as a simple positive thinking exercise and you can combine it with the meditation practice to make it a powerful self-hypnosis technique.

First – choose a stressful situation that you want to change. I.e. something that you wish you would react to differently or handle with more calm and confidence.

Second – Imagine/Visualize the way you want to act and behave in great detail. If you want to feel calm, alert and confident then imagine how your would act in a previously stressful situation where you now have the ability to remain calm and confident.

Third – Step into the scene you have created. Imagine you are actually in this situation you have created. Feel the calmness and confidence you would feel in this visualization of how you would like to behave and act.

I hope this article gave you some great ideas on

Meditation – How To Reduce Stress ?

http://meditationtechniques.co/-how-to-reduce-stress/

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Sunday, 5 February 2012

In Pennsylvania, a Quick Shot of Peace, on a Budget

I am neither Catholic nor anything in particular, but I yearned for a snippet of the no-frills spiritual solitude. The Jesuits, I’d read, were the guys to go to concerning such matters. Indeed, to engage in periods of quiet contemplation with a full-stop break from everyday life was central to the philosophy of the Jesuit founder Ignatius of Loyola (1491-1556). It still is. Today, some 200 Jesuits are engaged full time in directing spiritual retreats at more than 20 centers in the United States.

But there were other reasons I’d opted for the Jesuit Center in Wernserville over, say, a spa vacation, yoga retreat or vision quest. For one thing, the center advertised an Arcadian setting and drivable proximity from my home in Brooklyn. For another, the cost was $560 for five days, including room, board and a daily hourlong conversation with a spiritual director, who would escort me through Scripture-based prayer and meditation.

Moreover, the more luxe-sounding excursions I’d considered often seemed to involve a time commitment of a week or more, along with New Age locution that somehow did not sit right. A solo quest during which animal “spirit guides” could conceivably rip out my pancreas after the sweat lodge? No.

But while I’d had the notion that it would be tough to keep quiet for five days, I realized, on arrival, that I had not developed a textured sense of what I was getting into. The facility itself, an English Renaissance-style building constructed in the late 1920s, was gigantic and dark — attributes intensified by the resident Jesuits’ ubiquitously posted wish to keep the light bills low. Fantasies of sequestered holy men tending to herb gardens and homemade beer stills were combusted by industrial platters of green beans and pigs-in-blankets provided by Sodexo, the integrated food and facilities management services behemoth.

But there was also an ineffable sphinxiness about the place. For example, I got there an hour and a half late the first night, and there was no one to tell me where to go or what I should be doing. The only signpost was a list of names and room numbers tacked to a corkboard, so I found mine and rollerbagged down the building’s spooky, caliginous hallways until I tracked down my assigned spot. I creaked open the lockless door and found a jumbo crucifix resting on the bed pillow. If Stanley Kubrick had found this place, he’d never have shot a movie anywhere else.

And there were crucifixes everywhere. It’s a Jesuit center. But as someone not only dimwitted enough not to have anticipated a lot of crucifixes at a Jesuit center, but one also whose main visual encounter with crucifixes was watching “The Exorcist,” I found it surprisingly tricky at first to suppress the feeling that blood was going to start gushing down the walls. This was not an apprehension my fellow retreatants appeared to share. Mostly women my mother’s age or older, and to my eye, clearly devout and knowledgeable, they were not talk spoilers. In fact virtually no one made eye contact.

But by the end of my five days, I’d come to see my room as my sanctum sanctorum. I would regard crucifixes as heralds of human suffering and spiritual light. And I’d come to feel a strange closeness with my silent companions. All this was chaperoned by my spiritual director, Sister Barbara Singer.

I met Sister Barbara at 1:15 p.m. my first full day in a tiny, sunlit office on the building’s third floor. An upbeat grandmotherly woman with a plumose crown of lovely white hair, Sister Barbara calmly invited me to sit down across from her and asked me to tell her what had brought me there.

I told her about my stress-related illnesses, which had hospitalized me twice earlier that year; about my sparkly-minded children; about watching my Lear-like father die in front of me; about my divorce, subsequent remarriage and unexpected conception of my son; about my dip into poverty; my husband’s unemployment; my darkest fears; of aloneness.

Sister Barbara listened closely and then said, “What I hear you saying, Susan, is that you feel forsaken.”

Not dealing with abandonment issues: forsaken. Sister Barbara did not then press me to process my relationship with, say, my mother or to consider that I should “own” my feelings.


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