Stress Reduction Meditation

Discussion in 'Fibromyalgia Main Forum' started by PVLady, Jan 24, 2007.

  1. PVLady

    PVLady New Member

    I found the following article on meditation for stress reduction...


    Stress Management Tip – Meditation
    By David Tomaselli

    Meditation is a great way to manage and reduce stress. It is widely known to have positive effect on the human body physically, emotionally and psychologically. Meditation produces a state of relaxation that benefits the heart, the brain, the lungs and blood.

    It is even known to reduce the lactate level in the blood which is directly related to feelings of anxiety, tension and fatigue. The emotional and psychological improvements include an increase in mental alertness, feeling more alive, healthier, happier, and a general sense of well being.

    There are many types of mediation techniques that can be employed. The easiest technique is to sit in a comfortable chair, close your eyes, connect your tongue to your palette and start abdominal breathing.

    With abdominal breathing you expand your abdomen slightly when breathing in and contract your abdomen slightly when breathing out.

    While breathing, try to achieve single mindedness by emptying your mind or just focusing on one thing only. There is a common saying in martial arts and yoga disciplines that if the water is turbulent, it is difficult to see what is under it...if the water is calm, one can easily see what is under the water.

    Similarly when the mind is calm and emotions are still, it is possible to achieve a level of self realisation or illumination.

    Because the mind literally has “a mind of its own”, it can be difficult to control the chaotic emotions and thoughts that go on inside. It does actually take some discipline and practice to focus and stop your mind from wandering from one unrelated thought to another.

    A common method used to keep your mind focused is by chanting a mantra such as "Om" or "Amen". By chanting your mantra, you will find that the mind will not wander so much. In certain traditions the use of a mantra actually carry a deeper meaning, usually a single word or expression, or even a complete prayer, which is considered to be of great spiritual significance.

    In time you will find that your mantra will be the trigger that puts you into the correct mental state required for meditation.
    With as a little as 10 minutes of regular meditation every day, it is possible to live a progressively stress free existence without making dramatic changes to your lifestyle.



    Stress Management Tip – A Positive Attitude
    By David Tomaselli

    One of the best ways to manage stress is to develop a positive attitude. The way you think, day in day out, affects all aspects of your life.

    Studies have shown that people that maintain a positive attitude, and hence a higher level of wellbeing, have lower cardiovascular risk, lower levels of stress hormones and a stronger immune system.

    By listening to your “internal dialogue” you will learn to recognize your thought patterns and how they may be affecting the way you handle the stressful situations of daily living.

    When first tuning into your internal dialogue, you may be surprised to find that much of it is negative, for example, “I could never do that” or “What if I fail?”. Such thoughts will have a negative effect on your behaviour and can induce higher levels of stress hormones which can cause damage to the body.

    Being positive does not mean pretending that everything is great all of the time. It is about being cautiously optimistic and positively realistic when things go wrong. To adopt a more positive you can try the following:

    • Use positive affirmations to increase your self-esteem. A negative mindset can be very limiting.
    • Focus on the good things that people have to offer instead of their bad traits.


    • Get rid of all negative words in your vocabulary. Eliminate words like “can’t” “won’t” and “shouldn’t”.

    • Be realistic, yet positive, rather than negative. Don’t let the fear of failure stop you.

    • Don’t stress over the small issues or trivialities in your life

    • Make life an adventure. Put 100% into everything you set out to do.

    • Be willing to help others. By helping others, your outlook on life and sense of pride will improve.

    • Take it one day at a time during the hard times. Remember the big picture and believe that tomorrow will be a better day.

    • Believe in your judgement. Don’t let negative thoughts question your decision.

    Thinking positively and approaching life with a positive attitude will give you the mental strength and determination to accept stress as a part of life and manage it effectively.