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Getting Rid of Stress
Cutting Through the Mental ClutterMeditating for just minutes a day can reduce stress and improve your health If you’re looking for a new way to ease stress and make yourself healthier, try the ancient practice of meditation. “It’s simple, you can do it anywhere, and it has benefits for mind and body,” says psychiatrist Susan Wiley, M.D., of Lehigh Valley Hospital and Health Network.What is meditation? There are many different types, but they all have one thing in common—focusing the mind on a single thought, phrase, sound or sight for a period of time. “By redirecting your attention to one object, you let go of worries and focus on the present moment,” Wiley says. “You’re not feeling stress or anxiety about what happened yesterday or what you imagine will happen tomorrow.” What are the benefits? “Mentally, you feel more peaceful and focused on the task at hand,” Wiley says. “You can appreciate the benefits if you meditate for only 10 to 15 minutes, and the more you practice, the more benefits you will enjoy.” By putting your body in a state of deep relaxation, meditation can short-circuit the constant stress of modern life. Studies show it may lower blood pressure, reduce irregular heartbeat and prevent arteries from narrowing. How does meditation work? There are different styles, depending on where you direct your focus, says Juanita Carra-Budzek, R.N., a yoga therapist who teaches meditation and stress management. “Sometimes it takes a little trial and error to find the right style for you,” she says, “but there’s really no limit to what you can focus on.” Breath—With this style, sometimes called “mindfulness” meditation, you focus on your breathing. Sound—You may focus on a recording or a natural sound like birds singing. Or you may repeat certain words or phrases, called “mantra” meditation. Object—You concentrate on a chosen object such as a lit candle or vase of flowers. Motion—You meditate by focusing on an activity you’re engaged in, such as walking or running. There are also more elaborate meditation techniques in which you focus your mind on a part of your body or on what some believe are energy centers, or “chakras,” within you. How do you get started? Meditation books, tapes and classes can help, Carra-Budzek says. If you want to try it on your own, just sit in a cross-legged or other comfortable position, being sure to keep your back straight. Close your eyes, allow yourself to relax and focus on your object. “It’s normal for your mind to drift,” she says. “When that happens, just refocus and continue. The more you meditate, the easier it is.”
Want to Know More? Click here for tips about the various types of meditation or call 610-402-CARE.
*This nationally recognized program combines moderate exercise, stress management, group support and healthy eating. This page last updated 10/28/08 04:06 PM
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