How do I start meditating for stress relief?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.It is easy to start a meditation regimen for stress relief if you start small at first. Just concentrate on your breath for three minutes a day. Find a quiet spot in your house. Sit comfortably and keep your spine straight. This maturing foundation [...] produces calm naturally. I started that way years ago.
When you're just getting started, consistency matters more than the time you put in. Daily repetition rewires your response to stress. Your nervous system learns to respond in a relaxed way. You can put reminders in your phone. Connect your practice with existing habits, such as your morning coffee. These small steps lead to great change.
Setting Up Your Space
- Choose a quiet corner with minimal distractions
- Use any chair or cushion that supports your posture comfortably
- Keep lighting soft with curtains or a dim lamp
- Set boundaries with household members during practice time
Breath Awareness Technique
- Place one hand on your belly below the ribs
- Inhale slowly through your nose feeling your abdomen expand
- Exhale completely through slightly parted lips
- Repeat for 3-5 minutes maintaining gentle focus
Anticipate your mind drifting regularly. Observe thoughts without regard. Gently return to the rhythm of your breath. This will develop your focus muscles. You will notice gradual daily improvement. You will slow down your reaction to stressors. Your steadfastness is incrementally developing.
Monitor the subtleties in your stress levels. Maybe you're finding traffic less bothersome. Perhaps you are getting easier sleep. I record these changes in my journal every week. Your body shows you have improved before your mind does. So, celebrate these small victories. They spur continuing practice.
Read the full article: Meditation for Stress: 10 Proven Techniques
