As life has become more hectic, stress has also become one of America's most serious health problems. It is widely acknowledged that stress is a major cause of hypertension, heart attacks and strokes, lower back pain, ulcers and even diabetes. And stress has become so prevalent that it affects not only adults but also children and teenagers. To effectively manage stress, we need to learn how to deal with it in a positive fashion with the ultimate goal of achieving a more balanced life. Practicing relaxation meditation on a regular basis can be an important part of stress management. Here are a few guided meditation techniques to help you remain calm in the face of life's many problems.
One of the most popular guided meditation practices is the Relaxation Response, which helps to put your body into a state of deep rest that will help you recharge your batteries. Apart from the positive physical effects such slowing your heart rate, lowering your blood pressure and relieving chronic pain, the Relaxation Response can also help you develop increased concentration and focus, improve your productivity and even heighten your problem-solving skills. To practice this relaxation meditation technique, first sit comfortably in a chair with your back straight. Breathe slowly and deeply and when you exhale, say a mantra which can be a word or a short prayer that helps relax you. When your mind wanders while doing this exercise, simply acknowledge it and gently return your focus back to your meditation practice.
If you're the kind of person who has trouble keeping still, then you can practice movement meditation. Movement meditation simply involves creating a meditative state of mind through body movement. To do this kind of guided meditation, simply stand with your legs slightly apart and your body centered. Take a few deep breaths then slowly begin moving your body in a snake-like, undulating fashion. Keep your attention focused on your body. You can also play some music to help you further focusing your attention. If you like, you can supplement your movement meditation practice with visualization exercises, visualizing yourself as a flower opening up to the sun, for example, or as a panther slowing moving through the jungle. If you want a more formal movement meditation program, you can sign up for tai chi classes. Tai Chi is not only a good form of meditation, it is also a safe, low-impact exercise that will help improve your fitness; once you've learned the basic moves you can do it anywhere.
To get the most out of your guided meditation, you have to ensure that you practice it regularly and consistently; thus you should select a technique that you like so that you'll stick with it. Experts recommend that you set aside at least ten to twenty minutes a day for your meditation practice. You should also find a quiet, comfortable place to do your meditation, where you will not be interrupted or distracted. And make sure that you meditate when you're awake and alert, since you can become so relaxed you fall asleep.
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