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5 Relaxation Meditation Techniques for When You’re Stressed to the Max

5 Relaxation Meditation Techniques for When You’re Stressed to the Max

Saying you’ll avoid stress is like saying you’ll avoid sweets for the rest of your life; unlucky for you, it probably won’t happen. And while that sounds like a losing battle for both the chocoholics and the super stressed out there, it’s not all bad news. Even though stress is something we all get hit with on occasion, and many times when we aren’t expecting it, we’re lucky enough to have a few tools out our disposal to help combat that gripping feeling of helplessness.

Meditation assists a great deal in battling the daily grind, and while I highly suggest making it a regular practice, not all of us are at that point in our lives. But there are other smaller techniques we can utilize to battle the overwhelming feeling we can often get when the stress is getting the best of us.

Keep in mind, all of the following can be done on the spot in an instant to help put you in a more relaxed state. It doesn’t hurt to try them out — it could be a game changer in your day. These techniques below will help you achieve relaxation no matter where you may find yourself when stress hits hard.

1. The 16 second rule

If you could take just a few seconds to shift gears, would you consider that impossible? That’s a trick question — because it’s not.

Enter the 16 second rule. Davidji, a well-known meditation expert, broke it down very simply: take 16 seconds, whenever you need it, to reset yourself. Whether you need a moment to calm down, to tone down the anger, or get into the present moment, following this simple process causes a small “pattern interruption”. What’s a pattern interruption? Think of it as a reset button, or saying no when you usually say yes. Anything that causes you to snap out of the pattern you’re in and refocus.

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Simply breath in for a count of four, hold for a count of four, release for a count of four, and you guessed it, pause for a count of four. Four minor steps at four seconds each, and you’ve got a 16 second reset. Use it whenever you need a moment or feel overwhelmed.

2. The finger trick

This trick can also be done absolutely anytime you want; on the subway, at your desk, or even waiting in line for lunch. If your mind is getting the best of you, simply place your thumb on the side of the bottom of your middle finger (closest to the base of the finger) and close your eyes. Then, breath in and out slowly a few times while putting light pressure on the middle finger with your thumb.

You should feel a slight head-rush or ever-so-small light-headed feeling when following these simple steps. Once you open your eyes, you feel a renewed sense of calm.

3. Deep breaths

This is yet another simple exercise that can be done on the spot, anytime you’re feeling overwhelmed with what life’s throwing at you.

Your eyes can be open or closed, but the idea is to inhale as deep as you possibly can. At first, you’ll probably feel your chest expanding and opening up as you inhale fairly deeply. But if you continue inhaling past that point, make it your mission to slowly expand your stomach with the last bit of that inhale.

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You might temporarily look like you just ate Chipotle’s largest burrito, but it’ll only last a second. If you can do this for five or ten breaths, you’d be surprised how relaxing it is. Most people, unfortunately, don’t breath deeply enough on a daily basis. It’s time to change that.

4. Be grateful

This one is a classic, and for a good reason.

You need to cultivate an attitude of gratitude, and the best way to do that is to consistently note what you’re grateful for in your life. In order to do that, you have to actively think about the things that support it.

It can be anything from physical to mental, to intangibles like relationships, family, the work you do, or really just about anything.

Can’t find three things? You aren’t looking hard enough. I guarantee you that they’re there, and in plenty more numbers than three. The reason we don’t actively take note of what we do have is because we’re so busy comparing our lives and possessions to everyone else, there’s literally no time left to “stock your own shelves”. Social media, my spicy friends, can be the devil.

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Watch it carefully.

5. Visualization

Our brains are super powerful. In fact, scientists are still actively trying to understand our brains; there’s a lot we don’t even know.

They’re so powerful, it turns out, that we can ultimately create situations and have our bodies respond accordingly, without the situation actually occurring. Confused? Here’s a great example: imagine you have to give a public speech. Before you even get up there to deliver the speech, you already know what happens. Your palms get sweaty, your heart rate increases, you feel weak and nauseated.

But wait, you haven’t even given the speech yet. Your brain has successfully tricked your body into thinking you’re seconds away from getting in front of that crowd and spewing out your monologue.

We can see how powerful it actually is. Now it’s time to use the brain’s power to your advantage, but this time in a good way.

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Close your eyes and put yourself in a situation that you find peaceful. Is it sitting on a porch by the lake? Is it sitting on the beach, overlooking the ocean? Is it on top of a mountain soaking in the incredible valley view?

Whatever it is, really put yourself there. Feel the breeze. Smell the air, whether it’s tinged with the salty ocean or crisp pine from the forest. Hear the sounds. See the sights. Get into it. You can snap back to reality in a couple minutes, but in the meantime, you’re there — wherever you choose.

Once you make it back to the actual present moment, you’ll feel more relaxed.

Go on and be calm

The bad news is that stress is real and it’s nearly impossible to shed from your life. To try would be fruitless; life is about navigating those moments as they arise.

The good news is that there’s a multitude of tools at your disposal to help you in the moments where you’re feeling overwhelmed. You just need to be aware of them and realize they’re not hard to implement.

So the next time you’re feeling like the stress has gotten the best of you, try to use some of the techniques above. Whether it’s one, two, or all five, you’ll feel more relaxed and calm as the day wears on. Besides, knowing that you have the power to reset your day at any time should give you confidence that stress, while rough, is only temporary.

Featured photo credit: Isabell Winter via unsplash.com

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Adam Bergen

Adam Bergen is the founder of Monday Views, a movement dedicated to showing that with focus and self-discipline, your potential is limitless.

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Last Updated on September 18, 2019

If Money Can’t Buy Happiness, What Can?

If Money Can’t Buy Happiness, What Can?

Think of the last time your bought something you really wanted. How did you feel afterwards? It felt good.

    Now, is there something else you really want? Maybe a new laptop, smartphone, or some nice clothes. Buying that thing, whatever it is, will bring you happiness. When you finally have it, you will be excited to try it out.

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          As cliche as it says “money can’t buy happiness,” we feel happy when we buy the things we want. Why is that?

          The Real Reason Why You Are Happy When You Buy Stuff

          Human beings are hardwired to seek instant gratification. You’ve probably heard the phrase instant gratification hundreds of times. To get that thing we want, the moment we want it. This desire for instant gratification came to us as a survival mechanism. I’m not going to talk about instant gratification in details here, if you want to find out more about it, take a look at 5 Ways to Get Over Approval Addiction and Instant Gratification.

          While instant gratification is in human’s nature, we live in a society driven by delayed gratification. Delayed gratification is the desire for something but the inability to get it when you want. In our society, you have to wait for your pay day, your meal at a restaurant, your coffee at Starbucks. When the thing you want finally arrives, you get excited.

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            Your excitement for this thing, the delayed gratification often elicits stronger emotional responses in you than when you get it. This feeling comes from dopamine a chemical that influences the pleasure centers in our brains.[1] When you become excited for something, you are actually enjoying a release of dopamine into our system. The thing you are actually excited for is almost secondary to it.

            Think about it, how did you feel a couple hours after buying something you waited a long time for? It was probably not nearly as good as when you first got it, or when you’re waiting to get it. It’s natural, it’s a part of human nature.

              In this way the happiness you feel isn’t true happiness. In fact, biologically speaking, you’re just enjoying a blast of dopamine. When this blast of dopamine is gone, you want something new again, which is secretly, more dopamine. This is what that old saying “money can’t buy you happiness” really means.

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              There is, however, a way in which money can buy you happiness. It’s just not in a way you think.

              An Alternative to Buying Happiness

              Recently Proceedings of the National Academy of Sciences of the USA conducted a study where two groups of people were given $40 each.[2] One group was told to spend it in buying a possession, an object, something they wanted. The other group was told to spend it in ways that would enable them to have more free time, for example, having food delivered to save them from cooking, or hiring a cleaner, instead of cleaning their house themselves. When each participant in the study were to measure their happiness to a 10 point scale, those who spent their money on more free time were almost always one whole point ahead of those who spent their money on stuff.

              In a sense, they were happier because they brought themselves out of doing something they didn’t want to do. Just buying more stuff, in the long run didn’t have much of an affect on their happiness, when those who spent money on time found an increase in life satisfaction.

              It was the free time that made people happy.

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                It was the quality time that contributed more to their happiness, the money was just a tool they used to get more time. But the money ultimately is unnecessary. All that is required is a re-adjustment of how you measure time.

                Everyone has 24 hours a day. The life expectancy for females is 81.2 years; for males, it’s 76.4 years. Most people have more or less the same time of living. To make every hour, or minute count is the way to create your own happy time. If you are always feeling busy and don’t think you have enough quality time for yourself, you need to make a change to turn things around.

                To be truly happy, make quality time a true value in your life. Find out how to do so in my other article How to Gain More Time Like Making Money.

                More About Happiness

                Featured photo credit: Priscilla Du Preez via unsplash.com

                Reference

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