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The number one technique on our list to handle stress is meditation/deep relaxation. The goal of meditation is to quiet the analytical/thinking mind and reach a higher state of calm and inner peace. A lot of research has brought to light the many benefits of meditation on our overall health; physical, mental, emotional and spiritual. For example, Dr. Herbert Benson began his research into the physiological changes during meditation practice at Harvard University in 1968. He published a ground-breaking book, called “The Relaxation Response” in 1975. In this book, he described a state of deep relaxation that occurs in meditation that counters the physical and emotional effects of stress or the “fight/flight” response.

To appreciate how meditation is beneficial, we need to be aware of the various brain frequencies and how they affect us.

Meditation has been shown to help lower the brain frequency which in turn helps to activate the parasympathetic system. This enables the body recover properly from periods of stress.

Therefore, a daily practice of meditation is a sure fire way to prevent the negative effects of chronic stress.

HOW TO MEDITATE

I would recommend you do a Google search for the term “meditation techniques” and choose from the very many varieties of ways to meditate. What works for one may not work for another, so find a technique that resonates with you and do it regularly for the same length of time and the same time daily. The following are examples of ways to meditate some of which I personally use.

Breathing Meditation: This can be accomplished by taking slow rhythmic deep breaths from the diaphragm. It can be done for 2 to 5 minutes or more at a time or until you feel calmer. This method can be used on the go when you are feeling tense to reduce the stress.

Progressive muscle relaxation meditation: This can also be called body scan meditation. It is done by concentrating on parts of the body starting from head to toe or toe to head and consciously relaxing the muscles in that area. It leads to deep relaxation which is very beneficial in releasing stress from the body. Mantra Meditation: This is slightly similar to the breathing meditation, except this time you concentrate on a word, phrase or sound you repeat during the time set aside for meditation. Scriptures can also be used as a means to accomplish this form of meditation. This is in line with Joshua 1:8.

BENEFITS OF MEDITATION

• It is an excellent way of relieving stress.
• Regular meditation makes things less stressful than they are.
• It helps increase our level of awareness.
• It has been demonstrated to reduce high blood pressure with regular use.