Meditation for Stress Management
How do you make your meditation practise work for your stress management?
Using meditation for stress management is key to reducing stress in your life.
Below you will find a routine you can follow, some more tips about how to get the most out of your meditation and some more free videos to improve your practice and give you stress relief.
The following 6 points are key to maintaining a good meditation practice and therefore making the most of meditation for stress management:
1. Get into a routine
Routine is very important and something that was taught within the monastery.
When you don’t feel like doing something but it is part of your routine, like going to work, getting out of bed, feeding the cat, you do it anyway. So make meditation a routine for you. Do it every day at the same time.
You will always find an excuse to not meditate, so meditating at the same time each day helps to switch off the internal dialog. And once it becomes a habit, a good habit, it becomes easier to stick to.
2. The best time to meditate
Yes, you guessed it – early morning! If you wake normally at 7am try setting your alarm for 6.50am. That 10 minute meditation will make such a difference to your day.
I used to get up at 5am in the monastery to meditate for an hour. I’m not suggesting that early, but mornings are best and you are less likely to be disturbed by children, partners or interruptions at that time.
The other good time to meditate is before going to bed. This will help you to sleep and calm the mind for a wonderful night’s rest.
3. Make yourself a sacred meditation space
If you have space in your house, put one room aside for meditating, or a corner in a room.
In the rooms I have lived in since the monastery I have always had a shrine or a chair where I meditate. This is all I do there: meditate and reflect. I don’t work or use the space for anything else.
Creating this space helps you to drop more easily into a relaxed and stress free place. You will know unconsciously that this space is healing and you will relax more easily.
Make it a space that you love to visit. Put plants, crystals, poems or whatever you like to make it as relaxing and beautiful as possible.
4. Make sure you are not disturbed
Using meditation for stress management is great but make sure that people or things don’t disturb you or you might get more stressed! Not the intention you wanted...
I currently live with young children and find the best time to meditate is before they are awake or after they have gone to bed. It’s much quieter as well.
Make sure you turn your mobile off and don’t worry about answering the door. If it’s important they will call back!
We used to sit on mats on the floor in the monastery. Some of the monks would sit in full lotus position– legs crossed onto legs, which is something I tried but never managed. I think you are born able to do this or have to work many, many years to achieve it.
I used to kneel with a cushion under my backside for support, which I found to be comfortable although after a while I could get sore.
I now always sit in a chair or sit up in bed. It is best to have a straight back, relaxed shoulders and upright head. Hands can be on your lap or knees, as this helps to relax shoulders.
Be patient with yourself, please! Meditation requires you to be kind to yourself not to beat yourself up! When you get distracted during meditation bring your attention back to your breath or meditation object with kindness or love.
Rome wasn’t built in a day so don’t expect to master meditation in a week. Make it a routine and let go of how your meditation feels or is. Just do it, and let go of everything else.
Meditation for Stress Management Videos
The following are some of the meditation for stress management videos I have created for free use. They have turned out to be quite popular on www.youtube.com so please enjoy them:
An introduction to meditation with a brief time for you to start meditating.
A continuation of part 1. Another guided meditation
A very beautiful meditation focusing on connecting to your inner spirit and beauty.