9 Best Meditation Techniques For Stress Relief [Scripts, Guided, Exercises]

What are the best meditation techniques for stress relief? In this article, you’ll find guided meditation scripts for stress, Buddhist techniques, modern methods, and exercises to do at home.

As a meditation teacher, one of the questions many people ask me is this: What are the best meditation techniques for stress relief?

Stress is one of the main reasons people start meditating in the first place. We are living in a world where stress is an epidemic [1]. And it is easy to see why.

With the pressure at work, [READ: overcoming pressure at work] the amount of financial stress we all face, health anxiety, relationship worries… there are simply so many things to be stressed about.

However, it is quite simple to start reducing the symptoms of all this worry and anxiety. And one effective way to do it is to use some simple meditation techniques for stress relief.

Meditation is the straightforward practice of focusing the mind on one thing, such as the breath. There are many simple meditations for stress-relief: Guided meditation scripts; mindful breathing; music. etc.

Let me share the best of them with you.

The Best Meditation Techniques For Stress Relief


All of these meditation techniques help with stress. Try each one to find the best one for you.

VIDEO 

Breathing Meditation For Relaxation And Stress Reduction (5 minutes)

1: Meditation Script For Stress

One of the best options is to use a simple meditation script for stress.

Close your eyes for a few minutes. Breathe in through your nose and out through your mouth. Count to 27 breaths. Now recite the following words to yourself several times in your mind.

“I am feeling tense at the moment, but it is just a feeling. This feeling will pass. I am safe. All is well. I am becoming calm”. Now, continue to focus on your breath. On each inhale say the word “Relaxing”. And on each exhale say the word “Calming”.

Continue to count your breaths as you recite the words. Aim for 108 breaths.

This is a simple meditation script for stress relief. It will help you to let go and to calm down.

2: Guided Meditation For Stress Relief

One of the simple solutions is to use guided meditation for stress relief. You can do this either as a recording or as a self-guided meditation.

20 Minute Guided Meditation for Reducing Anxiety and Stress--Clear the Clutter to Calm Down

3: Mindfulness

Arguably the very best meditation for stress relief is mindfulness.

Mindfulness is the simple practice of being consciously aware and non-judgmental. It is about seeing things for what they are. When we use mindfulness meditation for stress, we simply observe stress for what it is: an emotion with physical sensations.

Often when we are stressed, we sink inside the mind. Do you find that you have lots of negative thoughts when you feel anxious? Do you get caught up in those thoughts? If so, mindfulness will help. It gives you the ability to get away from your worries and to step outside your negative thoughts so that you are not controlled by your emotions.

Research highlights that there are big benefits of mindfulness for stress relief [2].

4: Buddhist Methods

There are many excellent Buddhist meditation techniques for stress relief. Methods range from focusing on the breath to going for a mindful walk.

The core philosophy behind Buddhist methods is that they help us to understand the processes of the mind, including the feelings of pressure and anxiety.

When you practise Buddhist methods, you gain an understanding of how the mind works, and you gain greater control of your mind.

So if you have felt like you don’t understand how your mind works, and you feel like you don’t have control over your worries and concerns, you will find Buddhist methods excellent.

It is worth learning the various Buddhist methods because they are all beneficial. I’ve included the best ones further down in the list.

5: Vipassana

One of Buddhism’s best meditation techniques for stress relief is Vipassana. This is a prevalent practise at retreats.

Vipassana is all about observing your various mental states and processing them more healthily. When we practice Vipassana, we meditate on the breath, and we label our emotions and thoughts. For instance, if you experience a thought while meditating, you will simply say to yourself, “This is a thought” or “This is an emotion”. It’s simple but powerful. It trains your mind to process thoughts and feelings more rationally, so you are less reactive to negative states of mind. [3]

6: Anapanasati  

Anapanasati is a method in which we focus on the breath and then observe the various mental states that the mind goes through.

When we practice Anapansati, we start with breathing meditation, and then we observe when the mind comes and goes (for instance, when we get caught up in thoughts and then when those thoughts dissipate). We will label these mental movements as “coming” or “going”. This makes us more aware of when we get lost in thought.

Anapanasati teaches us that it is natural to go through different states of mind and that invariably if we get caught up in one frame of mind, it will soon dissipate. This teaches us that mental states are impermanent, so we need not be too worried when we momentarily experience anxiety. [4]

7:  Zazen

Zazen is a powerful technique that helps us to be less aggitated. It does this by developing our concentration.

Have you noticed that when you feel anxious, it is hard to focus? Sometimes when I’m stressed, I will try to work, but I will keep getting lost in my thoughts. This reduces my productivity, making it hard to complete my work, and of course, that just makes things worse.

Zen is all about developing concentration. It helps us to stay mindful and in the moment, so when we are aggitated, we don’t sink into the mind.

If you find that you struggle to focus at times when you are worried or anxious, this method will be perfect for you.

8: Taoist Techniques  

Taoist techniques are all about living as our true selves and connecting with pure energy (chi) inside of us. Taoist techniques cultivate purity of mind and body and eliminate negatives, such as toxins in the body and anxiety in the mind.

The reason these are some of the best meditation techniques for stress relief is that they cultivate inner stillness and tranquillity. We learn to let go of anything we don’t need, and we live more naturally, in harmony with our true selves.

9: Yoga

There are many different types of mindful yoga exercises. The majority will help you when you experience anxiety or painful thoughts.

If you try combining yoga with mindfulness, you will soon feel more relaxed. The physical activity of yoga releases endorphins (the feel-good chemical), relaxes the body and reduces inflammation. And mindfulness stops stress by calming the mind and reducing negative thinking. [5]

how meditation helps stress
how meditation helps stress

Summary

Today we have looked at some of the best meditation techniques for stress.  We’ve looked at guided meditation scripts for stress, Buddhist techniques, breathing exercises and more.

These exercises will help you to purify your mind and body, reduce the inflammatory response to stress, and train your brain to process stress in healthier ways. Not only does mindfulness help with tension, it also helps with the health problems associated with negative emotions. For instance, you can use meditation to lower blood pressure.

Meditation trains your mind to better handle negative emotions, and science shows that it works.

Meditative exercises reduce the inflammatory response to worry and to negative thoughts, which reduces the health impact of tension. Mindfulness also reduces activity in the amygdala [2], and increases connections between the prefrontal cortex and the amygdala, which lessens reactivity and improves our ability to manage stress naturally. It also stimulates activity in the parasympathetic nervous system, which creates relaxation.

You might also like to read my guide to anxiety meditation techniques.

I hope you have found this article helpful. Remember to share, comment and subscribe.

how people handle stress
how people handle stress

 More Resources

PositivePsychology Guide To MBSR

Relaxation Tools From Help Guide

SOURCES:

1: The United States of Stress 2019, Maureen Connolly, Margot Slade, Allison Young, MD, https://www.everydayhealth.com/wellness/united-states-of-stress/

2: Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis, JAMA Internal Medicine,Madhav Goyal, MD, MPH1; Sonal Singh, MD, MPH1; Erica M. S. Sibinga, MD, MHS, https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967

3: Vipassana meditation: A naturalistic, preliminary observation in Muscat epartment of Behavioural Medicine, College of Medicine, Sultan Qaboos University, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3174711/

4: Effect of anapanasati meditation on anxiety: a randomized control trial, B. Sivaramappa, Sudheer Deshpande, Dr. P Venkata Giri Kumar, and H.R. Nagendraa,Yoga University, Bengaluru, Karnataka, India https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6894628/

5: Yoga: Fight stress and find serenity,  Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/yoga/art-20044733


Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation. You can read his books on Amazon

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