Meditation Techniques for Stress Relief #3

Have you ever felt stressed and just don't know what to do about it? Maybe you don't have the time to exercise more or the money for that spa visit. Meditation can help relieve some of that stress in just a few minutes a day. 

This is the third in a series of stress relief techniques through meditation. Please come back – or better yet, subscribe – to learn more through the weeks.

Raisin Stress Relief Technique #3 – Focus on an Object 

Focusing on an object is also a popular meditation for stress relief. A popular one, for example, is to place a raisin in your mouth and observe all of the sensations as it dissolves. You don't chew it, you just explore through your 5 senses the object. The raisin passes through many stages before it disappears, challenging many of your senses. This technique, like the the previous ones discussed here, relieves you of any burden of having to face a meditation session without any sort of “agenda” or mantra, which should take the edge off any anticipation you feel. You can focus on an object you hold in your hand with your eyes closed, an object you look at with your eyes open, or an object in your mind's eye. 

~ Jillian Avey,


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Meditation Techniques for Stress Relief #2

What do Americans need more than stress relief? With our busy days, it seems we are always working harder to just keep up. Meditation can help relieve some of that stress in just a few minutes a day. 

This is the second in a series of stress relief techniques through meditation. Please come back – or better yet, subscribe – to learn more through the weeks.

Petalsinpool2 Stress Relief Technique #2 – Guided Meditation

Guided meditations, like imagery meditations mentioned in Stress Relief Technique #1, are great for stress relief because any anticipation or anxiety you feel going into the session is often eased knowing that you yourself will not be responsible for directing the meditation. Less mental discipline is required. Guided meditations can be done in person with a meditation group, coach, minister, etc. Today, many guided meditations are done by listening to CDs that can be purchased in a variety of places. Your meditation guide will tell you how to breathe, where to focus your energies, and where to go behind your closed eyes. All you have to do is sit up straight, breathe, and listen! It doesn't get any easier.

 ~ Jillian Avey,


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Meditation Techniques for Stress Relief

Meditation is a great tool for stress relief. There are as many different ways to meditate as there are people meditating it seems. Which techniques are most effective for stress management? It would be easy to say that any meditation technique is appropriate to reduce stress; however, some techniques are more geared towards stress relief than others. People meditate for many different reasons. Some meditate in order to boost a certain personality trait they wish to strengthen, some desire to heal physical ailments, some seek athletic or financial success, some are reaching for a deeper spiritual connection. Each different motivation can be best served through the technique most conducive to that goal.

This is the first of a series of stress relief techniques through meditation. Please come back – or better yet subscribe – to learn more through the weeks.

Beach Stress Relief Technique #1 – Imagery

Imagery meditations involve using strong, specific images in your mind to help you tap into your relaxation. You might see yourself walking through a beautiful garden oasis. You might see yourself walking along a deserted beach at sunset. You might see yourself sitting on top of a mountain. Imagery meditations are particularly effective for stress relief because you don't have to have much of a meditation strategy or agenda. Often people get stressed out just thinking about having to do a meditation. They feel anxiety about how they are going to sit still for 20 whole minutes or how they are ever going to get their racing minds to be still. With imagery meditations, you give your mind something to do (creating and seeing the images), so it can be “less work” if that's how you choose to see it. The soothing, peaceful images also help create a relaxed, serene feeling.

 ~ Jillian Avey,




Looking For Natural Stress Relief?

Buddha famously said, “Peace comes from within. Do not seek it without.” This is why meditating for stress relief is such a crucial part of anyone's plans to de-stress their life. Meditating is a way to turn off one's mind and tap into the infinite knowingness, order, and natural beauty of the universe. 

 What Is Stress?

There are good and bad kinds of stress. Since we are on the topic of relief from stress, we'll get straight to the bad kind, which is defined as a state of great anxiety, strain, or pressure–real or perceived. These physical and emotional strains are caused by our responses to pressures. Common stress reactions include inability to concentrate, irritability, headache, tension, increased blood pressure and pulse, strokes, and a weakened immune system.

Studies show that millions of Americans report being stressed at work—from 11 million reported a decade ago, the numbers continue to grow worldwide. Stress reduction is such a real problem that the US Public Health Service has officially recognized it as one of their top health priorities.

How Effective Is Meditation? Pileofstones

You may be surprised to learn that meditation and it's impact on people, places, and things has been
heavily studied. There have been at least 1500 individual studies conducted since 1930. Meditation also has wide-spread, scientifically-observable results. Some of the most commonly observed benefits include: reduced anxiety and nervousness, reduced fear of dying, production of the stress hormone Cortisol was significantly diminished, and it can even make you look and feel younger! 

Furthermore, people who have been diagnosed with heart disease then began meditating regularly saw a reduction in the disease's effects and some even reversed the disease. Medical insurance companies have even studied meditation and found that meditators were 87% less likely to be hospitalized for heart disease and 55% less likely to be hospitalized for cancer. Doctors have found that their patients who meditate regularly have more energy, more patience, and greater productivity. One chemical company in Detroit implemented a meditation program during the work day and, after a three-year study, found that absenteeism fell 85%, productivity grew 120%, injuries were reduced by 70%, and profits grew by 520%.

 Start Meditating for Stress Relief Today

If you have never meditated before, have no fear. Your first thought might be, “I have no time to mediate!” Remember what Peter McWilliams says, “Some people think that meditation takes time away from physical accomplishment. Taken to extremes, of course, that's true. Most people,
however, find that meditation creates more time than it takes.”

Stay tuned for my series on meditation techniques for stress relief.

   ~ Jillian Avey,