“Too often, people think that solving the word’s problems is based on conquering the earth, rather than touching the earth, touching ground.”
– Chogyam Trungpa Rinpoche
Simple Meditation Techniques to Reduce Stress
Find a quiet, clean space where you will be uninterrupted. Create a lovely area for you to practice – a comfortable cushion on the floor or chair will work.
TAKE YOUR SEAT
Place a cushion on the floor, if possible, and assume a simple cross-legged position. Have an upright spine. Keep your eyes open with a soft gaze. Breathe through your nose with your lips slightly parted and your jaw relaxed. Be still. Sink in. Calm down.
NOTICE THE BREATH
Where is your mind? What is it saying? Whatever it is, label it as thinking and return to the delicate nature of your breath. Become aware of the coolness of the in-breath and the warm of the out-breath.
REST IN THE NATURE OF MIND
Resting in the nature of mind refers to relaxing in the quality or state created or presented by mind. When you meditate, you may realize that mind is not a sum of who we are. We need no longer be ruled by our mind. We can train it to be calm, to celebrate life, and to love. So rest in the nature of mind. Remember, first we tame the mind, then we train the mind.
Psychological Benefits of Meditation
- Greater creativity.
- Decreased anxiety.
- Decreased depression
- Decreased irritability and moodiness
- Improved learning ability and memory.
- Increased feelings of vitality and rejuvenation.
- Increased happiness.
- Increased emotional stability.
Physiological Benefits of Meditation
- Deep rest-as measured by decreased metabolic rate, lower heart rate, and reduced work load of the heart.
- Reduction of free radicals
- Improved blood pressure.
- Higher skin resistance.
- Drop in cholesterol levels.
- Improved flow of air to the lungs
- Slows down the aging process.