Meditation: Techniques for Anxiety and Stress Relief

By Athena Doros

This is a 2-book combo, which has the following titles:



Book 1: Can meditation help you live longer?


Can meditation help you relax more?


The answer to both of these questions is a resounding “YES!” And in this guide, we’ll help you become more familiar with meditation practices in general, as well as two specific forms of meditation, which are music meditation and guided sleep meditation. These two ways to get into a meditative state are popular and have been practiced for decades among meditation enthusiasts.



Book 2: There are many basic ways to meditate, and this guide surely talks about those. However, as a bit more of an alternative consideration, the book shows you different forms of meditation you may have never thought of. Examples are:



Coloring mandalas for stress relief and meditation
Using a fidget spinner to remove some tension
Art therapy and drawing
Bathtub meditation



Are you curious about how you can make these creative meditation methods work for you? Then go ahead and start reading or listening to the book.

• Language: English
• Publisher: Efalon Acies
• Release date: Oct 19, 2020
• ISBN: 9791220209649

Book preview

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Chapter 1: Mindfulness and Meditation

It's simple to get caught up in a pattern of crazy thoughts-- thinking of a shopping list of things that really need to get done, ruminating on past events, or could-be situations of the future-- and learning mindfulness can help. However, exactly what is mindfulness?

It can be defined as a frame of mind that includes being fully concentrated on the now so you can recognize, admit to, and accept your thoughts, emotions, and feelings without judgment. Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negative feelings, and calm both your body and mind.

Mindfulness strategies can vary, but in general, mindfulness meditation includes a breathing practice and consciousness of body and mind. Practicing mindfulness meditation doesn't need props or preparation (no need for candle lights, essential oils, or mantras, unless you enjoy them). To begin, all you really need is a comfy and nice spot to sit, 3 to five min. of leisure time, and a judgment-free mindset.

How to Begin

Learning mindfulness meditation is simple enough to practice by yourself, but a teacher or program can also help you begin, particularly if you're practicing meditation for specific health reasons. Here are some basic steps to help you get started on your own.

Reserve Meditation Time

Whether you set your alarm 30 minutes before little ones rise or set aside time to wind down some minutes just before bedtime, do your best to carve out a time each day to practice mindfulness mediation. And do not be too hard on yourself if life gets in the way; just try again tomorrow.

Get Comfortable

Go to a quiet and comfortable place. Sit in a chair or on the floor with your head, neck, and back straight but not stiff. It is also useful to wear comfortable, loose clothing so you are not distracted.

Consider a Timer

While it's not really needed, a timer (preferably with a soft, gentle alarm) can help you fixate on meditation and ignore time-- and eliminate any excuses you have for stopping and doing anything else.

Because lots of people lose track of time while practicing meditation, it can also guarantee you're not meditating for too long. Be sure to also allow yourself time after meditation to become aware of where you are and get up slowly.

Focus on Breathing

Become mindful of your breath, attuning to the feeling of air moving in and out of your body as you breathe. Feel your stomach rise and fall and the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different.

When thoughts come up in your mind, do not ignore or reduce them. Simply note them, stay calm, and use your breathing as an anchor.

Give Yourself a Break

If you find yourself getting carried away in your thoughts-- whether with concern, fear, anxiety, or hope-- observe where your mind went, without judgment, and just return to your breathing. Don't be hard on yourself if this happens; the practice of going back to your breath and refocusing on the present is the practice of mindfulness.

Download an App

If you are having trouble practicing mindfulness meditation by yourself, consider downloading an app (like Calm or Headspace) that provides free meditations and shows you a range of tools to help you get centered throughout your day.

Mindfulness in Your Every Day Life

As you practice mindfulness meditation, it helps to find ways to bring mindfulness into your daily life-- particularly on those days when life is too busy to take a minute alone. Mindfulness meditation is one strategy, but everyday activities and tasks supply lots