If stress makes you anxious, tense, and worried, consider meditation. Spending a few minutes meditating can help restore your calm and inner peace.
Anyone can practice meditation. It’s simple and inexpensive. And it doesn’t require any special equipment. You can practice meditation wherever you are — whether out for a walk, waiting at the doctor’s office, or even with friends.
Don’t let the thought of meditating the “right” way add to your stress. If you choose to, you can attend meditation classes. But you can also practice meditation easily on your own. Or you may find apps to use, too.
And you can make meditation as formal or informal as you like; however, it suits your lifestyle and situation. Some people build meditation into their daily routines. For example, they may start and end each day with 20 minutes of meditation. But all you need is a few minutes of quality time for meditation or reflection.
Here are some ways you can practice meditation on your own, whenever you choose:
Breathe deeply. This technique is suitable for beginners because breathing is a natural function.
Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body’s various sensations, whether pain, tension, warmth, or relaxation. Combine body scanning with breathing exercises and imagine breathing "heat" or "peace" in and out of different body parts.
Repeat a mantra. You can create your mantra, whether it’s religious or secular. Or the om mantra of Hinduism, Buddhism, and other Eastern religions.
Walk and meditate. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you walk. When you use this method, slow down your walking pace so that you can focus on each movement of your legs or feet. Don’t focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as “lifting,” “moving”, and “placing” As you lift each foot, move your leg forward and place your foot on the ground. Focus on the sights, sounds, and smells around you.
There are many free apps online or on youtube. For more visuals, follow this link on beyond-blue. https://www.beyondblue.org.au/get-support/staying-well/relaxation-exercises