There is a lot of stressful situations you may find yourself in. You may be on an aircraft and you don’t like flying. Perhaps you’re in a crowd at a concert and you feel there are too many people about you. You may be getting up to give a presentation or simply attempting to let go after a hard day at work. Maybe you are not able to sleep because something is on your mind and you keep going over and over it in what seems and endless loop.
Can you do anything to take away the stress and help you relax? You will be happy to know that there is and it’s quite simple. It’s a form of meditation and the way of doing it is straightforward.
A mental device
What you need is a mental device. This may be a word, an object or a picture that you can look at. In addition, and this is important, you need a calm and positive attitude.
The word can be any word, but not a word that will cause distraction. For example, “one” or “sky” are good words because they are short and simple.
A picture with a repeating pattern is a good mental device because it concentrates your attention on the details of the design.
The object can be anything as long as it doesn’t cause a distraction and make you think of other things.
What you need to do
What you need to do is keep repeating the word till that is all you have in your mind. Imagine the word written in large letters on a plain white wall and you are starting at the wall as you say the word to yourself. You don’t have to say it out loud if you don’t want to, simply say it to yourself in your head.
If you have a picture or object, look at it as long as you can and immerse yourself in it. If you are not able look at your picture in the situation you are in, look around and find something you can look at without causing offense. It may be a pattern on a seat cover or wallpaper or it may be an object on a table or a wall.
Try and get yourself into a comfortable position if you are able so as to reduce the distraction of a cramped leg or aching back. If you are in a noisy or stressful place try and focus on the mental device as best you can.
There is no time limit. Perform the meditation for as long as you are able. As you get better at it you may find that a minute or two may have a noticable and relaxing effect on you.
It takes time so stick with it
It may take time to have the ability to relax in this way. That’s normal. The important point is to stick with it and it will have an effect. You may discover that in time you are able to relax this way anywhere and even when there is noise going on about you.
The benefits of using this method of relaxation are well known. It has been shown to lower blood pressure and, in addition, heart rate and breathing rate are also lowered. Another interesting effect is that it has been shown to increase alpha waves in the brain which are connected to a sense of well-being.
Give it a go
So if one day you’re feeling stressed and in need of some relaxation, give this method a go. You will certainly not have anything to lose, but lots to gain. Keep in mind that if it does not work first time don’t give up, keep trying and you will get there.