Stress Management Technique 3: Centering Meditation
Online Self Help with Sandi Anders, M.Div., R.Y.T.
Stress Management Is Essential
The experience of relaxation is crucial to neutralize the damaging effects of chronic stress on the body. Through the regular practice of relaxation techniques, one can begin to reverse this cumulative, harmful process, and engage the body's incredible potential for self-healing.
The Stress Management Technique of Centering Meditation
Centering Meditation is a tested stress management technique which encourages a state of profound rest and release. In this practice we focus our attention on a word or phrase to enhance the sense of relaxation while breathing deeply, slowly and evenly. The words you choose can have deep personal meaning, be neutral or simply be pleasing sounds.
One approach with this kind of structured meditation is to repeat one word or phrase to yourself as you breathe in and another as you breathe out. Here are some examples for you to try right now:
As you breathe in, mentally say to yourself: Be
As you breathe out, say to yourself: Calm
With the inhale, saying: Just
With the exhale, saying: This
Breathing in: Deep
Breathing out: Slow
Another way to use centering meditation is to repeat the word or phrase each time you breathe out. Here are some examples of words or phrases you might repeat to yourself in this way:
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You can also practice centering meditation by counting breaths. To do this, simply count each time you breathe out, You can count up to ten and start over again. When you lose track of the count, start over again at 1.
If thoughts, feelings or distractions arise, just let them pass on by and gently bring your attention back to the repetitive word, phrase, or counting.
Centering Meditation Can Be Powerful
This deceptively simple technique can have powerful results. It works, in part, because the use of language and counting gives the brain (which is prone to distraction) something to do. This puts the mind's attention on an activity which supports focusing on the breath which draws the body into the Relaxation Response.
We unwittingly elicit the Stress Response in our bodies through holding chronic muscle tension; through anxiety, worry, and catastrophic thinking; through lack of exercise and proper sleep; through a hectic, fast-paced stressful lifestyle. The Stress Response leads to a compromised immune system, greater vulnerability to disease, and to more rapid aging.
The antidote to the Stress Response is -- the Relaxation Response, which undoes the harmful effects that result from the body being chronically "revved-up", as if to fight or flee from danger.
Practice Stress Management and the Centering Meditation Today
Practice Centering Meditation today – -give yourself twenty minutes to explore this powerful stress relief technique. Remember, just twenty minutes of Relaxation Response per day can reverse the effects of chronic stress.
