Stress Meditation Scripts & Techniques For Relief

meditation for stress relief

There are many simple stress meditation scripts and techniques that you can use for relief.

As a meditation teacher, I have helped many people to overcome stress with meditation. And one of the very first things I do with my students is to help them find the best method for them as individuals.

So let’s do that now. 

Let me show you the different meditation techniques for stress relief. 

 

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A Simple Stress Meditation Script

  1. Sit comfortably with good posture either kneeling down on the ground or sitting on a meditation chair. Either way, make sure your back is straight but relaxed, that there is no pressure in your knees, and that the back of your neck is relaxed.
  2. Do a five-minute body-scan meditation. To do this, gradually move your focus down through your body, from the crown of your head to your feet. If you notice any tense areas, imagine breathing air into that space, and ask it to relax. You can also gently rotate your muscles to relax.
  3. Move your awareness to your breath. Start to breathe using Box Breathing. To do this, breathe in for two; hold for two; exhale for two; hold for two; and repeat.
  4. While you are Box Breathing, mindfully observe your breath moving around your body. Observe the energy and sensations involved with breathing. Observe how the breath is soft and gentle, but with a warm energy behind it.  
  5. Count to 108 breaths (one full mala) while meditating on your breath. Counting your breath will help you to stay focused while meditating.
  6. Now imagine a truly relaxing scene, such as a beach. Vividly imagine this beautiful and relaxing scene. What sights do you see? Oceans? Cliffs? What sounds do you hear? The waves? Vividly imagine this scene. Notice how your mind and body relax as you think about this peaceful scene.
  7. Finally, realise that you have the power to create relaxing images in your mind anytime you like. This is empowering because it means that you can intentionally visualize things that will make you relax, and this will help to relieve stress.

This is one of my best meditation techniques for stress relief. However, you might like to also try the methods below. Of course, for the premium meditation experience, book a meditation lesson with me.

More Simple Stress Meditation Techniques For Relief

1: Meditation Script For Stress

The following is a really simple stress meditation script to relieve stress and focus your mind.  

  1. Close your eyes. Breathe in through your nose and out through your mouth. Count to 27 breaths.
  2. 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”.
  3. Now, continue to focus on your breath. On each inhale say the word “Relaxing”. And on each exhale say the word “Calming”.
  4. Continue to count your breaths as you recite the words.
  5. Aim for 108 deep, diaphragmatic breaths. By using diaphragmatic breathing, you will stimulate your parasympathetic nervous system to produce feelings of relaxation. 

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. Try the following one.

 

3: Mindfulness

Arguably the very best meditation for stress relief is mindfulness. 

Jon Kabat Zinn [founder of Mindfulness Based Stress Reduction at Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School] defines mindfulness as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally”.

In other words, 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.   

Research shows that there are significant benefits of mindfulness for stress relief [2]. The Mindfulness Based Stress Reduction course created by Jon Kabat Zinn is particularly effective.

4: Buddhist Meditation for Stress Relief

There are many excellent Buddhist meditations for stress relief. These range from mindful breathing to meditative walking.   

When we practice Buddhist meditations we aim to understand the mind, because, as S.N Goenka has stated, it is a lot easier to live with the mind when you understand it. 

So, if you feel like your mind is out of control and you don’t understand your thoughts and feelings, Buddhist meditations will help.  

5: Vipassana

One of the best Buddhist meditations for stress relief is Vipassana.   

When we practice Vipassana, we meditate on the breath, and then we observe what happens in the mind. We also label thoughts and feelings, because research shows that labeling these things makes us less reactive to them.  

6: Anapanasati  

In Anapanasati meditation, we focus on the breath and then observe the various mental states that the mind goes through.

As American Psychology and Buddhist meditation teacher Tara Brach says, “Our breath is often the most helpful home base for coming out of our thoughts and back into our senses. “

When we practice Anapansati, we start with breathing meditation. We then 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 thoughts.

When we do Anapanasati we learn that it is natural to experience different states of mind, and that those states of mind will soon pass. 

Buddha explained in the Anapanasati Sutta that Anapanasati leads to equanimity of mind (calmness). Therefore, this is arguably the best Buddhist meditation for stress relief. 

7:  Zazen

We use Zazen meditation to improve our concentration and to stop being affected by distractions. This is a traditional meditation in which we sit facing a blank wall with the eyes a little open, and then focus on the breath.

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 makes it impossible to get anything done, which just irritates me more.  

Thankfully, we can use Zazen meditation to improve our concentration and to stay mindful. In turn, this prevents us from getting lost in the mind.  

8: Taoist Stress Meditation Techniques

Taoist techniques are all about living as our true selves and connecting with the pure energy (chi) inside of us. These methods were created by Lao Tzu and principally revolve around the idea of acceptance and of living in accordance with our true nature.

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 mindful yoga exercises, and most are helpful for relieving stress. The physical activity of yoga releases endorphins (the feel-good chemical). Plus, it relaxes the body and reduces inflammation. Meanwhile, mindfulness reduces stress by calming the mind. [5] 

Similar options include: Tai chi, Qigong, affirmations, forest bathing, using healing crystals, reiki, and breathwork. 

how meditation helps stress
how meditation helps stress

Link Between Stress and Meditation

So how, exactly do meditation techniques stop stress?    

Well, let me quote Zen Master Thich Nhat Hanh. In the book How To Relax, he says that we need “days where time unfolds naturally, unhurriedly, timelessly.” 

Your mind needs breaks. It needs periods of silence, periods of just being. And the best way to give your mind a break is to meditate.

Meditation and stress are like opposites. It is a period of time in which we are not thinking, not worrying, but just being. 

Scientifically, we would say that meditation relieves stress by activating the parasympathetic nervous system, balancing blood pressure, slowing breathing rate, and reducing information overload. It also reduces the inflammatory response to worry and to negative thoughts, which reduces the health impact of tension. Plus, it 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.  

So yes, meditation stops stress. And you might also like to read my guide to anxiety meditation techniques.

 

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, LINK

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

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By Paul Harrison

Paul Harrison is a passionate meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in meditation and mindfulness. He studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. "My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation" - Paul Harrison

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