10 Essential Techniques For Staying Stress Free

Written on Sunday, April 27th, 2014 by @Paul Harrison (TheDailyMeditation Editor in Chief)
Yoga is one of the best techniques for stress relief.

In this guide you will discover the ten most effective meditation techniques for stress relief. These are the perfect ways to get relief from stress. Simply choose the exercise you must like the look of or try all ten and kiss goodbye to stress.


In America, more than 47% of the population suffer from stress. In England in 2012, 6370 admissions were made to hospital for stress-related conditions. the picture is not much better elsewhere. We are a world suffering from stress.

Meditation has been proven to be of immense help when handling stress. There are numerous ways in which it can help people get relief from stress. Some of them are physical, like Yoga and Tai Chi. Others are completely stationary, like mindfulness and many breathing based. All, however, are great for relaxing the mind and allowing a person to escape from stressful modes of thinking.

Of all the great techniques for stress relief, the following ten are the most effective.


The Top Ten Meditation Techniques for Stress Relief


#1: Beginners Mindfulness Meditation

Mindfulness is a type of meditation that involves focussing on one thing absolutely and on living in the present moment. It is easy to do. To begin, simply close your eyes and focus your attention on your breath.

To learn to use mindfulness, read our Guide To Mindfulness.



#2: Food Meditation

Food by itself can be very relaxing—especially when eating something pleasant like chocolate (mind the calories though!). To meditate on food, simply pick one item to eat. now, focus on all the sensory information attached to the food. Focus on its sight, on its scent, eat it slowly, savouring and meditating on every taste.


#3: Loving Kindness

A loving kindness meditation is about sending loving and kind thoughts to everybody. It is simple to perform. The best way to practice loving kindness meditation is to close your eyes and repeat the following mantra to each individual you think of. Simply say a mantra along the lines of: “May [e.g Dad] find happiness. May he be free from suffering and pain. May he also have the strength and courage to overcome moments of difficulty in life.”  This is an example mantra. What matter is that you recite a line that extends thoughts of love and kindness to those around you.


#4: Music

A lot of us already meditate to music even if we are not aware of doing it. Simply choose some relaxing music (Buddhist peace music, for instance, or perhaps some nice relaxing classic music). Focus all of your attention on the sound of the music. Make the music the only thing that exists in your world. Meditate on the music for many minutes and it will greatly help you to relax and handle stress.

Find the best meditation music here. 



#5: Shower

Hopefully you either shower or bath once a day and so can readily begin to practice shower meditation. To do so is simple, just meditate absolutely on the sensation of water hitting your body. This will not only relax you, but it will awaken your body to and help promote the mind body connection.


#6:  Body Scan Mediation

A body scan meditation involves getting in touch with your full body. It encourages the mind body connection so as to promote inner calm and wellbeing for both body and mind. To perform this meditation, lie down and close your eyes. Take a couple of minutes to relax. Now begin to meditate on your crown. Feel all the sensations there, being alive to them. Then move your focus down your face, down your neck, gradually going down and down to your toes, then gradually back up to the top of your head. this meditation helps release stress in your mind and tension in your body.



 #7.   Zen Walking 

To do a Zen walking meditation you will need a path in which you can walk for about 40 steps without being disturbed. To do the meditation, begin to walk your path in one direction. Focus your energy and attention on the movement of your feet. Walk slowly, paying close attention to each stage of the movement process. Get in touch with the sensation of movement and focus on it absolutely. When you reach the end of your path turn around and walk back the other way.

Find a complete guide to Zen walking meditation HERE. 



#8: Mantra

Mantra are lines which we recite. To do a mantra meditation, you first must choose your mantra. A good mantra for relaxation would be (for instance) “I am feeling relaxed and free, calm from head to toe.” Begin to recite this meditation to yourself with your eyes closed. Continue for ten to twenty minutes.



#9: Art Therapy

Art therapy involves meditating as you create. You may wish to create a picture, poem, short story or anything else. There are two ways in which to meditate on art therapy. Firstly, you may choose a subject and meditate on recreating it (for instance, sit outside and paint a picture of the scenery while meditating on the scenery). Or you may create freely, by allowing your creativity to flow. The first technique is good for calming your mind. The second technique is good for actively releasing stress and negative ways of thinking.

Find out more about Art Therapy Here.



 #10: Yoga and Tai Chi

Yoga and Tai Chi both involve focussing absolutely on basic movements. To do this, you will need to learn a couple of Yoga or Tai Chi poses. Having learnt them, you then begin to move from one pose to another gradually, paying close attention to the movements.


All these meditation techniques for stress relief are powerful and effective ways of handling stress. Simply chose the techniques you think you will most enjoy or that you think will most benefit you. Or, if you have time, begin at exercise one and work through to exercise ten.


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Paul M Harrison is a meditation teacher with more than ten years of experience. He also writes as a lifestyle journalist and author. The author of more than five books, you can find his works on his Amazon Author Page Paul also does freelance writing and can be contacted via our Twitter page or on our Facebook page