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, 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 actually quite simple to start reducing the symptoms of all this worry and anxiety. And the best way to do it is to use some simple meditations for stress relief.

Meditation is the simple 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’s take a look at the best exercises.


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The Best Meditation Techniques For Stress Relief

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

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 stress 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 stree 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 a guided meditation for stress relief. You can do this either as a recording or as a self-guided meditation.

Below is a recording of a guided meditation for stress relief.

3: Mindfulness

Arguably the very best meditation for stress relief is mindfulness.

Mindfulness is the simply practice of being consciously aware and non-judgmental. It is about seeing things for what they are. So when we practice 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 stress.

4: Buddhist Meditation Techniques For Stress Relief

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 feeling of stress.

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

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

Below you can find the best Buddhist meditation techniques for stress relief.

5: Vipassana

One of Buddhism’s best meditation techniques for stress relief is Vipassana. This is a very popular practice that is often taught at meditation retreats.

Vipassana is all about observing your various mental states and processing them in a healthier way. 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.

What makes this one of the best meditation for stress relief is that it helps you to not overreact when you have a stressful moment.

6: Anapanasati Breathing Meditation For Stress Relief

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

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

Why does this meditation help with stress? Because it 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 wil soon dissipate. This teaches us that mental states are impermanent, so we need not be too worried when we momentarily experience anxiety.

7:  Zen

Zen Meditation is a powerful technique that helps us to be less stressed. It does this by developing our concentration.

Have you noticed that when you are stressed it is very difficult to focus on one thing? Sometimes when I am 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 adds to stress.

Zen is all about developing concentration. It helps us to stay mindful and in the moment so when we are stressed 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 For Ease Of Mind

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

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

9: Yoga

There are many different types of yogic meditations. The majority will help you when you experience anxiety or painful thoughts.

If you try combining yoga with meditation, stress will soon reduce. The physical activity of yoga releases endorphins (the feel good chemical), relaxes the body and reduces inflammation. And the meditations stop stress by calming the mind and reducing negative thinking.

For a complete solution I recommend combining yoga and meditation for stress relief.

Those Are The Best Meditation Techniques For Stress Relief

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 mind to process stress in healthier ways. Not only does meditation helps with stress it also helps with the health problems associate with stress. For instance, you can use meditation to lower blood pressure.

Meditation trains your mind to be able to handle stress better. And science shows that it works.

Practicing meditation reduces the inflammatory response to worry and to negative thoughts, which reduces the health impact of stress. 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.

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.


Paul Harrison

Paul Harrison is a yoga teacher, meditation teacher and writer. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.

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