Mindfulness meditation is effective for stress relief because it’s all about learning to notice your thoughts and feelings without judgement. It’s a great technique to practice daily.
With this technique, you focus on a particular object, image or sound (like the soothing sound of ‘Om’). You can do this meditation in any quiet spot.
1. Transcendental Meditation
Transcendental meditation, or TM, is one of the most well-studied forms of meditation. A practice that originated in ancient Vedic traditions, it was popularized by Maharishi Mahesh Yogi, who launched a university and high school course based on the technique in the early 1970s. The practice has gained worldwide popularity and is available through certified instructors. Many people report that TM decreases stress and anxiety within minutes. In addition, long-term practice can improve resilience to stress and lower levels of the stress hormone cortisol.
Unlike some other meditation practices, transcendental meditation uses mantras to help calm the mind and achieve a state of stillness. Practitioners repeat a unique, private mantra each time they meditate to achieve this state. Nader says the mantra is designed to evoke the most peaceful state possible. Practitioners aren’t encouraged to think about anything but the mantra, which is meant to transcend thoughts and take you beyond them.
A small 2019 study found that TM helped reduce compassion fatigue, a form of burnout that can occur in health care professionals who provide emotional support to others. Researchers also reported that a regular TM practice could increase resilience and lower the risk of depression. Typically, there are no dangerous side effects associated with TM, but individuals with a history of psychiatric illness should talk to their psychiatrist and meditation teacher before beginning sessions.
2. Guided Visualization
Visualizing a relaxing scene or happy moment triggers your brain to send calm signals to your body. This relaxation technique can calm your mind and relieve stress quickly and effectively. Unlike dreaming, guided imagery requires the use of all your senses: seeing, hearing, feeling, smelling and tasting. Engaging all your senses will make the experience as real as possible and engage the parasympathetic nervous system, which is associated with inner regulation and rest.
A guide can assist you in creating a visualization, or you can do it alone by following an audio recording of the technique. To start, find a comfortable place to sit or lie down and close your eyes. Take a few deep breaths to relax your body. Then, imagine a peaceful setting, such as a beach, a lake, or a mountain setting. Incorporate as much detail into the scene as you can, including the sound of birds chirping, the scent of flowers and the feeling of sunlight on your skin.
You can also incorporate positive affirmations into your visualizations to promote a stronger mind-body connection and a powerful sense of self-belief. Additionally, you can practice future self-visualization to see yourself achieving your goals and living your best life in vivid detail.
3. Progressive Muscle Relaxation
One of the most commonly used techniques for stress relief is progressive muscle relaxation (PMR). It is often combined with breathing exercises or guided imagery. The goal of PMR is to slowly tense and then release each major muscle group in your body, starting with your toes and working your way up to your neck and head. This exercise can be done in a quiet place free of distractions and should only be practiced when you feel calm and ready to focus.
Start by tensing your muscles and holding the tension for 5 seconds. Then, slowly and deliberately release the tension over 30 seconds, focusing on how your muscles feel as they melt away.
Then move onto the next muscle group, starting with your arms and then flexing them as if you were pulling your elbows up to your shoulders. Tense the muscles in your shoulders for about 10 seconds and then relax them. Continue this pattern for each of your major muscle groups. You can use a voice recording or a book with instructions on this technique, but it is best to practice this when you are feeling calm and focused. With regular use, this relaxation technique can teach you to recognize the sensation of relaxed muscles and help you initiate a physical relaxation at the first signs of anxiety throughout your day.
4. Body Scan Meditation
Body scan meditation is a great way to release physical tension that may be causing you stress. It’s a quick and easy technique you can use almost anywhere, as long as it’s quiet and free of distractions. It’s also a great choice for people who are new to meditation, as it can be done for only a few minutes at a time. It is suggested that you also learn and understand the root chakra.
Start by finding a comfortable position. You can sit or lie down and either close your eyes or maintain a soft gaze. Focus on your breathing, and pay attention to the feeling of your back against the chair or the surface you’re lying on. Next, begin your body scan by focusing on the feet and gradually moving up to the head. When you reach a painful or tight area, simply notice it and breathe into it to relieve the pressure.
A few minutes of body scanning can be enough to improve interoceptive awareness, but if you want to make it more effective, try doing this meditation several times throughout the day or at regular intervals. Practicing this regularly will help reduce both biological (by decreasing cortisol levels) and psychological stress. A recent study found that mindfulness practices like body scan meditation can change activity in the insula, which is associated with the processing of emotions.
5. Zen Meditation
The Japanese word zen means “seated meditation.” As you meditate, sit in a comfortable position, such as on a cushion or chair. Alternatively, you may choose to use pillows to prop up your back. Your head should be in a position that does not strain your neck, but it is also okay to let your gaze fall into the distance. During Zen meditation, you should focus on the rhythm of your breathing. Pay attention to the in and out of your breath, as well as the warm and cool sensations that you feel as the air passes through your lungs. It is normal for your mind to wander during this form of meditation, but when you notice it happening, gently bring your focus back to the sensations of your breath.
When you practice this form of meditation, you are focusing on compassion for yourself and others. This allows you to view your stressors as opportunities for growth rather than as obstacles that cause you to lose control. This is one of the most effective ways to reduce stress.
6. Compassion Meditation
This meditation involves focusing on loving-kindness. It uses phrases that can be repeated in the mind and focuses on giving, or expending, compassion to others. The technique is similar to mindfulness meditation, but it has a more defined purpose to change the meditator from judgment to empathy, isolation to connection, and indifference to understanding.
Begin by sitting in a calm, quiet place and settling the mind. Once you’ve done this, imagine a loved one in front of you and envision their suffering. Imagining that the dark cloud of their pain is floating away from them and into your heart. Then, picture the dark cloud transforming into a bright, warm light of compassionate love. This is the process of tonglen in Tibetan Buddhism, a visualization practice that helps meditators exhale compassion for others.
Then, move on to other people who are suffering. For example, you can visualize the suffering of a friend, or someone in your community that you’re not close to. As you continue to extend this process, your vision can go as broad as the entire world. This practice builds your “compassion muscle” in a way that’s similar to working up a good sweat at the gym. In fact, a study found that just three weeks of compassion meditation can increase prosocial behavior (such as giving up your seat to a woman with crutches).
7. Breathing Exercises
Breathing exercises can be helpful in easing stress, particularly deep breathing. This is because deep breathing helps to calm the mind and body by slowing down your heart rate, reducing tension and activating the parasympathetic nervous system which controls your relaxation response.
Breathe deeply into your abdomen to expand the diaphragm and fill your lungs with air, then exhale slowly and gently. Focus on each breath in and out, letting distracting thoughts pass by without judgement.
You can use this technique in any position, even walking, as long as you’re comfortable and you can stay still. It’s often best to do this in a quiet setting, but as you become more experienced, you can meditate anywhere including high-stress situations like traffic jams or stressful work meetings.
Another popular form of meditation is a bath meditation, where you can relax in a warm tub with relaxing scents and music playing. This can help you to sleep better, and also gives you a break from stressors. It’s a good option for those who have trouble getting to sleep, or who find it difficult to sit in one place for longer than 20 minutes. You can even combine it with other types of meditation, such as body scanning or zen meditation, to get the benefits of both.