Have You Tried Meditation for Stress?

Is meditation right for you?

If you spend your evenings worrying about everything left to do, or you feel tense and tired even when you are not sick, meditation may be a gentle place to begin. It is not complicated, though it does take practice. Many people find that even a few minutes a day helps them feel less overwhelmed, and a growing body of research suggests that regular meditation can ease feelings of stress. It is not a cure for everything, and it is not a replacement for medical or mental health care when you need it.

Think of this article as a friendly starting point. Many people also enjoy learning with others, and meditation classes and groups are easy to find in most communities and online. For a simple first practice, try Meditation in 5 Easy Steps.

What is meditation, really?

At its core, meditation is the practice of training your attention and resting in awareness. It has been used for thousands of years in many cultures, and today it comes in many forms. To see why it helps, it is useful to look at how the mind behaves most of the time.

The stages of the mind

Many meditation teachers describe three stages, moving from scattered attention to deep stillness. Some traditions add a fourth that they call contemplation.

Stage one: the busy mind

In everyday life, the mind jumps from one thing to the next. A child riding a bike catches your eye, which reminds you of your own childhood, which turns into a worry about your own kids, which makes your shoulders tighten. Each thought brings its own feeling, and the body follows along. When this goes on all day, stress builds up quietly and focus becomes harder.

Stage two: concentration

Concentration is the first step toward meditation. You choose one thing to focus on, such as your breath, a word or a candle flame, and you gently hold your attention there. This is simple but not always easy. The mind wanders, and that is normal. The practice is to notice when you have drifted and calmly come back. Each return strengthens your focus.

Stage three: meditation

With steady practice, concentration becomes smoother. Your attention rests on its focus without much effort, in an unbroken flow, and you feel deeply calm and clear. Many people describe this as a sense of ease and spaciousness.

Contemplation

In many traditions, a further stage is described, often called contemplation. People describe feeling their sense of self soften and a connection to something larger, such as nature, the universe or the divine. Not everyone experiences this, and you do not need to chase it. It tends to arrive on its own when the mind is quiet.

What meditation can do for you

Experiences vary from person to person, though many people report some of these:

• Better focus and a steadier mind
• Less stress and a calmer response to challenges
• Clearer, kinder communication
• A regular break that lets body and mind rest
• More patience with family and friends
• A stronger sense of who you are and what matters to you

Meditation is generally very gentle. Some people find that sitting in stillness brings up emotions or memories. If this happens and feels like too much, take a break, move your body, talk with someone you trust, or speak with a counselor.

Two main types of meditation

Most methods fall into two families, and you can enjoy both.

Concentrative meditation

Here you focus on one thing, much like focusing a camera lens. Common choices are the breath, a sound or mantra, or an image. This style is a good place to start because it gives the mind a clear job.

Mindfulness meditation

Here you widen the lens. You notice sounds, sensations, thoughts and feelings as they come and go, without reacting to them or getting caught up in a story. You simply observe. It can feel challenging at first, but it brings a deep sense of openness and calm.

A simple breathing practice

Breath is the easiest anchor because it is always with you. When we are calm, our breathing is slow and deep. When we are stressed, it becomes quick and shallow. Slowing it down tells the body that it is safe.

1. Sit comfortably with your back supported and close your eyes.
2. Breathe naturally and notice the air moving in and out.
3. Follow the rhythm of each inhale and exhale.
4. When your mind wanders, gently return to your breath.
5. Begin with five minutes and add more as you feel ready.

You can also try mindfulness. Sit quietly, and let sounds, sensations and thoughts pass by like clouds, without grabbing hold of any of them.

Keep going, gently

Do not worry about doing it perfectly. Consistency matters more than length. You can learn more about calming the body with How Positive Affirmations Help Manage Stress and 5 Great Tips to Handle Stress.

A gentle closing

Give yourself a few minutes of stillness today. The calm you are looking for is already within you. Meditation simply helps you remember how to find it.

From our shop

A comfortable seat makes it easier to return to practice each day. These cushions and mats from our shop are favorites for a home meditation space.

Zafu Meditation & Yoga Floor CushionView in the shopPremium Buckwheat Meditation CushionView in the shopThe Yogi Organic Cotton Yoga MatView in the shop

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