Most people meditate to control the stress and anxiety that they may experience in everyday life. It helps people become calmer, both mentally and physically. By putting your attention inward, you can better control your thoughts and make better decisions. Stress, anxiety and worries are the prime causes for many physical and emotional problems. The key is to learn to release those sensations, so that you can live in the present moment, appreciating its beauty, without dwelling on the past or future.
Many people who have trouble relaxing can practice meditation easily on their own. Simply sitting comfortably, in a comfortable position, and focusing on deep breathing will yield positive results. However, if you feel that your mind is too scattered, then you may want to enlist the help of a guide, like a therapist or someone who has practiced meditation for years. A professional will be able to provide additional guidance, as well as allowing you to practice meditation with them.
In order to bring yourself into a relaxed state, you should start by sitting comfortably. You may want to close your eyes to visualize a pleasant place, like a green field or a beach. Focus on breathing deeply and slowly, taking your time in observing the sensations that pass through your body. Do not pay close attention to any pain or discomfort that you may feel. Focus on feeling the sensations as energy, instead of pain.
It is very important to start meditating for stress reduction at a regular time. Do it no more than a few minutes a day, but preferably every half hour, an hour, even an hour. Try to practice meditation when you're not stressed or in a particularly stressful situation. If you try to meditate when you are under pressure, you may not experience the same results that you otherwise would. If possible, try to do your meditation when you are completely relaxed.
Some experts say that meditation can be effective in both the short-term and the long term, helping with everything from chronic pain to depression. According to Dr. David Carbonell, a practicing Buddhist monk, "meditation has a profound effect on the way we think and feel." He continued, "meditative experiences reduce the critical egoistic view that leads to debilitating anxiety, hypertension, insomnia, depression, guilt, irritability, lack of creativity and more." Several other medical specialists have stated that meditation has been effective in dealing with everything from chronic pain to anxiety and high blood pressure. They have attributed their findings to various scientific studies.
A common reason that meditation can help is that it allows you to get directly to the "now" - which is your present moment. Meditation helps you realize that you are here right now, surrounded by all of your senses in one vast space, and you are looking, feeling, hearing, feeling, and doing all of these things simultaneously. Your attention becomes focused, your attention holds on something that is happening now and moves away from whatever is stressing you out. This gives you the ability to pay close attention to the sensations that pass through you, to experience the feelings that you are having, to breathe deeply, and to move slowly, deeply, and completely within your body. If your attention is not centered, then you are distracted, you are not in the present moment. You can learn how to focus your attention so that you experience all of your senses in the present moment, even though you are not physically present in it.
According to one review, "The science supporting the claims of benefits for meditation and its practice has grown exponentially over the last decade. As with most things, the better information gets, the more research comes out, and the more people are convinced that a certain treatment or lifestyle choice works. When it comes to chronic pain and anxiety management, this may be the most convincing evidence yet for using meditation to reduce and eliminate symptoms." From the article, "Meditation for Chronic Pain: Meta-analysis and Review," by Scott Williams, M.Ed., R.N.
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