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Saturday, January 28, 2012

Stress Management: Meditation

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Alternate Techniques/Methods of Stress Management

Many people use many alternative techniques to cope up with their stresses and strains.

We are including some of these alternative techniques in our various blog posts, one technique in one post. Though certain methodologies have been suggested for these techniques, you need not have to copy them ditto in any ritualistic way. You can introduce some suitable adjustments in them in order to help them suit your requirements for your own comfort.

The nomenclatures may vary. Yet, some often-used labels have been assigned to these techniques.

In this post we are describing one of such alternate techniques of stress management called “Meditation”.

Meditation: An Alternate Technique/Method of Stress Management

There are numerous methods of meditation followed by numerous people. We are giving here one of the simplest methods that we call as “standard method”. Additionally, we are giving four more methods of meditation:

Meditation (Standard Method)
  1. Sit comfortably with your back straight. Be in an easy physical posture.
  2. Close your eyes gently. Let go. Relax.
  3. Witness the rise and fall of your belly as you breathe in and breathe out. Do not force, concentrate or evaluate.
  4. Whatever thoughts or sensations come let them come. Do not censor, block or evaluate. Just innocently witness them. Have no exceptions. Whatever comes is OK.After about 20 minutes gently open your eyes (trust your instinct about the timing).
Meditation (Alternate Methods)

Meditation has become quite popular and fashionable stress reliever. Therefore, various people have devised many alternative methods of meditation. It will be quite impractical to include all of them in this book. Yet, we are giving here a couple of these alternate methods as illustrations.

One alternate method is to “explode”

You need to let go by screaming, crying, jumping, shaking, dancing, singing, laughing and resorting to such similar otherwise inhibiting actions. Keep your whole body busy all the time. Do not reflect on what you are up to; do not make any analysis or judgment. Carry this on for a few minutes depending upon how long you can carry on easily. Then stop and relax.

Other alternative method of meditation can be “chanting”some words repetitively.

Raise your arms, jump up and down shouting some well-chosen word like “whoa” or “aha” or “yippee” or some such other word. That word becomes your mantra for this kind of meditation. Keep jumping up and down and shout out the mantra: whoa, whoa, whoa. Do it till you feel exhausted. Many people report that they feel quite relaxed after this type of meditation.

Another method of meditation is to “dance”it away.

Choose a room with a pleasant ambience. Choose some good music of your liking. Play it. And then dance to your heart’s desire. Feel happy and elevated. Get totally lost in dancing. You are sure to feel stress free.

Here is one more method called “gibberish”.

Engage yourself in saying some “gibberish” like the way the small children do. Make kiddy sounds and noises and utter meaningless grunts and go totally “gibberish”. You don’t have to use any meaningful language. Whatever is holding you, blurt it out by expressing it in this “gibberish”. You can make suitable body movements in consonance with the gibberish.

For all the above-mentioned alternate methods of meditation there is no fixed rule for their duration. Five to ten minutes could be just about OK.

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