| Regular readers know I typically disdain the idea | | | | helpful IF you are comfortable with the sentiment |
| of viewing meditation primarily through the lens of | | | | expressed. For instance, the very popular |
| stress relief, but any discussion that doesn't | | | | 'maranatha' means 'Come Lord' and will only be |
| include this topic is necessarily incomplete. When it | | | | overtly helpful for Christians. |
| comes to mitigating the pressure cooker | | | | 4. Watch your breathing for a few moments. This |
| symptoms of modern life, there is very little that | | | | begins the process of calming down and turning |
| compares to a contemplative practice. | | | | your attention inward. |
| There are a number of goals one might pursue | | | | 5. When ready, say your word to yourself on an |
| through meditation: making changes in your | | | | outbreath. This can be done silently or at a low |
| behavior set, analyzing the many assumptions | | | | volume. Whichever feels comfortable and makes |
| which make up your world view, or generally | | | | it easiest to keep your attention on the word. |
| advancing your ability to relate to your spiritual | | | | 6. As you are drawing in breath, simply sit quietly, |
| reality. Some of these can be pretty demanding, | | | | listening to that silence. |
| requiring the contemplative to grapple with | | | | 7. Continue this cycle - say word to yourself on |
| weighty concerns. | | | | outbreath, sit quietly on inbreath - for the length |
| Using meditation as an antidote to stress is quite | | | | of your session. |
| a bit less demanding. Instead of identifying, | | | | 8. As stray thoughts come along (and in the |
| analyzing and re-writing your personal storylines, | | | | beginning they will do so frequently), don't fret. |
| the goal of stress relief meditation is simple: you | | | | Just note that the thought came to you, then go |
| set all of your storylines down. You forget your | | | | back to saying your word. |
| script. For the ten minutes or twenty minutes of | | | | 9. At the end of your session, give yourself a |
| your session, all the many demands placed upon | | | | few moments to enjoy the feeling of relaxed |
| you are gone. Place the locus of your attention on | | | | peace. Then take a nice, deep breath, open your |
| one single object, and let everything else go. | | | | eyes fully and let your senses spread to the |
| That sounds pretty easy, doesn't it? The specifics | | | | world outside your body. |
| are even easier - here is how you can use | | | | That's it. Not too tough, is it? In most cases, this |
| meditation for relief from stress: | | | | stress relief meditation will be the simplest thing |
| | | | you do on any given day - no need for special |
| 1. Find a nice quiet spot. This spot doesn't have to | | | | equipment, no expensive medicines, and just a |
| be dead silent, but you should be confident that | | | | few minutes to yourself required. In pretty short |
| you won't be disturbed by a phone or someone | | | | order you'll sleep easier, see a reduction in high BP, |
| looking for a chat. | | | | and find that your emotional stability is greatly |
| 2. Sit upright - by the end of this session you will | | | | improved. |
| be very relaxed, so maintaining a good posture | | | | This single exercise is all that many people need. |
| will keep you from falling asleep. | | | | Eventually you might find you are interested in |
| 3. Choose a word or phrase you find comforting. | | | | finding even more about meditation. Follow that |
| Frequent choices are 'love', 'one', or even 'calm'. | | | | inclination if it hits, but either way enjoy this |
| Choosing a word with spiritual connotations is also | | | | extraordinary tool for health. |