Focus on Relaxation and Meditation to Reduce Stress

Photo by James Wheeler on Unsplash

Are anxieties normal in challenging situations?

When we are living difficult periods in our life, it is normal to be stressed? However, if we experience high stress over time, we could become anxious, depressed and feeling that we are losing grounds on our mental health. Is it possible to change this and uses the sources of stress, like prolonged confinement, to build psychological growth? Persons with anxieties are often focused on past events, with guilts and regrets and on future concerns with a feeling that they won’t make it.

Research shows that resilient people can bounce back from difficult events because they are coping with the situation and live each moment by being focused on the present. Two ways to help us live the moment in a positive way is to practice Relaxation and Meditation techniques.

Relaxation with Focused Deep Breathing

A simple way to practice Relaxation is with Focused Deep Breathing for 10 minutes per day.

1. Sit in a quiet place on a straight chair with feet on the floor and hands on lap. You may set a timer to control your time.
2. Focus on breathing and feel the air coming in and out of the lungs. Inhale through the nose and exhale through the mouth.
3. Take a deep breath, feel the air coming through the nose in the lungs and abdomen, hold for 2 or 3 seconds.
4. Let the air out gradually feeling the relaxation within your muscles.
5. Repeat the deep breathing while being focus on the airflow and feel the relaxation.

Meditation with Focused on the Present Moment (Mindfulness)

Meditation is easily a continuation of the Deep breathing exercise with a focus on the present moment, allowing thoughts to come and go and concentrate on your breathing. Start with a 10-minute session.

1. Sit in a quiet place on a straight chair with the feet on the floor and hands on lap.
2. Focus on deep breathing, feeling the sensation of relaxation in your muscles as you exhale.
3. Repeat deep breathing allowing to let go of thoughts and focus on the present.
4. Progressively, you will become better at focusing on the present.
5. Enjoy the pleasant effects of relaxation and meditation.