Using Meditation to Relax

and Manage Stress




©by Yanni Maniates


















     Stress is an everyday fact of life. You can't avoid it; but you can manage it in a way so that it works for you and not against you. If you allow stress to run unchecked, you will most likely create problems for yourself physically and emotionally.

     Below is a list of the various kinds of ailments that chronic stress can cause:

*      Muscle weakness, muscle tension, shoulder, neck, and backaches

*      Hypertension

*      Peptic ulcers, stomachaches

*      Colitis, constipation, Chronic diarrhea

*      Amenorrhea–suppression of menstruation, failure to ovulate

*      Impotency and loss of libido

*      Asthma, bronchitis and other respiratory ailments

*      Diabetes

*      Decalcification of bones, osteoporosis

*      Inhibition of immune and inflammatory systems

*      Headaches, fatigue

*      Arthritis

*      Premature aging

*      Depression

*      Anger, hostility

*      Difficulty making decisions and concentrating, frequent crying

*      Insomnia

        Please note that when you are overly stressed, your adrenal glands secrete corticoids (adrenaline, epinephrine, and norepinephrine) which inhibit digestion, reproduction,
growth and tissue repair, and the immune and inflammatory responses.

     So, as you can see from the above, chronic stress is not good for you. But, just as we get so caught up in a chronic stress response to life's challenges; we can also learn how
to experience the "relaxation response" through the practice of meditation.

     By using meditation techniques, you can significantly lessen your level of tension and experience the following positive, relaxing, scientifically proven effects:

*      Highly alert and focused mental state

*      Deep state of relaxation

*      Decrease in perspiration, muscle tension, and levels of stress hormones

*      Slower more even breathing patterns

*      Slower heartbeat

*      Lower and more stable blood pressure

*      Diminished fight or flight response

*      Better digestion

*      A boost in energy, stamina, and natural immunity

*      Speedier recovery from illness

*      Improved response time, motor skills, coordination, & other physical responses

*      Enhanced mental concentration

*      Greater emotional mastery and stability

*      Enhanced feeling of well-being

*      Prevention of physical problems

*      More graceful aging

*      Better sleep


     As well, the regular practice of meditation can help with the following conditions:

     Lessens the frequency and severity of asthmatic attacks and other allergic reactions. Materially reduces stress and stress-related illnesses like heart disease, hypertension, tachycardia, headaches, and insomnia. Significantly alleviates present moment and chronic physical pain from arthritis, back injury, and most other causes. Also, meditation can help with: Fibromyalgia, Chronic Fatigue, Diabetes, Gastrointestinal Disorders, Sexual dysfunction, Post-traumatic Stress, Panic Attacks.

     So, as you can see, you can significantly improve the quality of your life by learning how to incorporate meditation into your life. Meditation techniques are simple, short, and easy to do. And they will help make your life so much more enjoyable.

     What follows is a description of a series of simple breath meditation exercises that will help you to calm your emotions and be much more relaxed:

     Emotional Stress: When you are under emotional stress, breath into your solar plexus area and keep your focus of attention there. Let your belly comfortably expand like a balloon. Breath in for a count of four, hold briefly, while you imagine any negativity being gathered into the breath, and then breath out all the negativity for a count of four. Use this breath to help calm yourself when you are feeling anxious, overly excited, worried, confronting another individual, giving a presentation before a group, etc.. Do at least ten of these breaths. It helps to re-energize your adrenals, digestive organs, pancreas and spleen.


     Under Pressure: Breath as above into your heart area. Use this breath when you feel overwhelmed, overworked, overloaded, suppressed, depressed, fearful, lacking in confidence, have an excessive work load, family crisis, financial pressures, etc. This energizes the heart and lungs.


     Mental tension: Breath into your head. Consciously draw energy high up into your nasal passages. Breath oxygen into your brain. Feel energy flow into your brain. This breath is for headaches, dizziness, migraines, insomnia or when you feel foggy and unclear.

     So to prevent tension, you first need to be conscious of your body and mind. Take the time to observe yourself and be aware of how your body and mind are responding to the situation at hand. If you are feeling the effects of stress, catch yourself before it gets any worse and start releasing the pent up energy. Just being conscious like this will go along way in helping you not to hold on to any negative energies.


     So, when you feel tension, just use any or all of the three breaths, I have taught you above and you will feel so much better.

Yanni Maniates

























The Life Mastery Institute

Be free, joyful, and nourished.

520 Stevens Road, Morrisville, PA 19067

(215) 295-5444












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