Simple Meditations to reduce Stress and Tension

The word meditation is derived from two Latin words – meditari (to think, to dwell upon, to exercise the mind) and mederi (to heal). Traditionally, the classical yoga texts describe that to attain true states of meditation one must go through several stages. After the necessary preparation of personal cleanliness, physical position, breath control, and relaxation, come the more advanced stages of concentration, contemplation, and then ultimately absorption. So in early days, meditation was considered something just not meant for modern people.

But after publication of many scientific and medical evidences that proved its benefits clearly, meditation seems to be more popular than ever. This is great news, as meditation does so much to the body, mind, and spirit. It can help to reduce stress in the body. It assists the mind in feeling peaceful and less attached to the outcome of things. It lifts our spirits and makes us feel connected to the larger world. So the importance of simplifying the traditional meditation techniques was felt and simple meditation techniques were developed by the meditation experts to enable it to reach the modern common people.

Let us see some basic and simple meditation techniques. One thing you need to first understand before you get started: Methods vary because people vary in their attitudes, character, and nature. So when coming to pick the right method of meditation, you will have to fit the meditation into your nature, and not try to fit your character into a certain technique. When you fit your natural self into the right meditation method you will feel a certain ease and comfort in your practice. Like most good things, meditation requires practice and can be hard work, but that doesn't mean it's impossible.


The key to developing a successful meditation practice is finding the right fit for you. In order to figure out what kind of meditation works best for you, you’ll have to put a few types of meditation to the test and try. In fact, by finding the type of meditation that's right for you, the process can be very enjoyable indeed. Ideal time for beginning meditation is twenty to thirty minutes. If you find it difficult, at least try each of these meditations for ten minutes to begin with, then extending the time gradually as you get more comfortable with the practice that suits you.


Mindful Meditation

It is also known as Vipassana or insight meditation, mindfulness practice entails focusing bare awareness on the object of meditation – be it the breath, physical sensations, outside sounds or all of the above.

Simply following the breath is an easy way to start your practice before moving on to other more in-depth practices. Because the breath has such an impact on our whole being, focusing on breathing brings about a restful and calm nature.

Assume a comfortable but alert upright position. Gently bring your attention to your breath, and note each inhalation and exhalation – without trying to change anything or breathe in any specific way. When you notice your mind wandering (as it most certainly will, over and over!) gently bring your attention back to the breath and start again.

According to the teachings of the Buddha, applied mindful meditation, along with strong concentration and appropriate moral conduct, leads to enlightenment or liberation from suffering. As an added bonus, mindfulness meditation has been found to lower stress and fight mental health issues. When you start becoming aware of your body, you’ll notice tension in different parts of your body. Therefore, it is very important to learn how to release the tension in the body.

Famous Vietnamese monk Thich Nhat Hanh explains how: “So next time you’re stopped at a red light, you might like to sit back and practice the fourth exercise: “Breathing in, I’m aware of my body. Breathing out, I release the tension in my body.” Peace is possible at that moment, and it can be practiced many times a day—in the workplace, while you are driving, while you are cooking, while you are doing the dishes, while you are watering the vegetable garden. It is always possible to practice releasing the tension in yourself.”


Mantra Meditation

Mantra meditation is similar to mindfulness meditation, with the addition of a repetition of a simple word or phrase. People who follow transcendental meditation or chant a mantra are following this path. This is where a mantra or sequence of mantras are repeated (silently) to get the mind to become calm and centered. Pick your mantra – it could be a simple word like "relax," or "peace," or something more spiritual like "ohm" or "so-hum" (ancient Sanskrit words meaning "nothingness" and "I am that"). Find a mantra that you connect with, and repeat it over and over in your head.

Assume a comfortable but alert upright position, and spend 30 seconds just sitting with your eyes closed before starting your mantra. As effortlessly and silently as possible, begin repeating your mantra to yourself (not aloud), over and over. There's no need to try to change or stop your thoughts in anyway – just keep whispering the word silently to yourself.

The repetition of a mantra quiets the breath and as a result the mind, according to New Age guru Deepak Chopra, bringing the meditator into the field of "pure consciousness." From a beginner's perspective, using a mantra can help focus and sharpen a mind prone to wandering during meditation.


Walking Meditation

Walking meditation is developed by Thich Nhat Hanh and it can be just as profound as sitting meditation, and helps bring strong awareness to the body and to physical sensations.

Choose a small, flat path on which to walk back and forth, preferably 10 to 20 paces in each direction or a circular path. Before you start moving, stand still for a few moments and consciously bring your attention into the body. Notice the sensations of your feet on the ground, clothes on your body, and sun and wind on your skin. Begin walking as slowly as you can while still feeling natural, keeping your attention within the body. When the attention drifts to outside sights or thoughts (and it will!) gently bring it back to the movement in the lower half of your body – the soles of your feet on the ground, the bending and extending of the knee and the curl of your toes.

The simple exercise of stepping from foot to foot naturally creates a meditative state, calming the mind and cultivating sharper awareness. Walking meditation can be a fantastic stepping stone to bringing mindful attention to every part of the day – from walking to work to cooking or doing the dishes.


Visualization Meditation

This meditation method involves going within, with our eyes closed, and seeing some object such as our chakras or our heart and holding that image as an object of meditation.

Find a quiet area and sit in a comfortable position.

Close your eyes and breathe deeply, and begin to visualize yourself in a calm environment – perhaps an empty beach, a meadow, or a hill top. Engage all of your senses by imagining how your peaceful place looks, feels, sounds, smells, and even tastes. The more vividly you capture your imagined location, the greater the healing effects of the technique, according to practitioners. If you find that your thoughts are drifting from that image, reimagine it and focus on it again.

To enhance the experience, you can listen to ambient sounds related to your imagined environment (such as a recording of ocean waves if you're visualizing a beach). You can also try out these recordings and scripts to guide you through the exercise. Visualization meditation has been found to lower blood pressure and stress hormone levels, by quieting the body and the mind. Specific visualizations can also be used to help achieve specific goals, by picturing success and confidence before the event.


With regular practice of these meditation techniques, the energy of the body and mind can be liberated and the quality of consciousness can be expanded. This is not a subjective claim but is now being investigated by the scientists and being shown by an empirical fact.

The benefits of meditation are greatest when practiced daily. Ideally, meditation can be done first thing in the morning upon rising and then again at the end of the day, preferably prior to dinner. Meditation can help you do much more than just reduce stress. It can activate that inner spiritual part of you that is already calm, content and wise. Through simple Meditations, you will discover easy steps to connect with the replenishing peace and beauty of nature. These meditations will help you to improve your relationships, tap into psychic abilities and use quantum energy to release blocks to your health and happiness.

-      N.Ganeshan

(This article is published in our bank’s house magazine Vijaya Vikas recently)

MISCHIEVOUS INNOCENCE

On the very first day itself Nitin made a distinct impression in his class teacher’s mind. The class teacher asked, “What’s your Name?”

Nitin said “Nitin”

Trying to teach the boy importance of respect, the teacher said, “You should say Sir”

Nodding his head Nitin said, “Ok. Sir Nitin”

The teacher looked for any sign of mischief in the boy’s face and found none. But he was not sure. His doubt was confirmed next day when he asked “Nitin, how do you spell 'elephant?'

Nitin spelled it “A-L-I-F-A-N-T”

The teacher said, “No, that's wrong”

Nitin said, “Maybe it is wrong, but you only asked me how I spell it”

The teacher thought, “I have to be careful with this boy.” But he realized soon that normal carefulness was not enough with the boy when he had asked the boy to frame a sentence starting with 'I.'

Nitin began, “I is...”

The teacher interrupted, “No, Nitin... Always say, 'I am’ “

Nitin obeyed and said, “All right... 'I am the ninth letter of the alphabet.”

The entire class laughed. The teacher needed a few minutes to regain his composure. In his ten years service as a teacher he had not come across such a mischievous boy. The boy’s answers to any question were never normal.

It seemed too much to the teacher. In next class, purposely he asked a tough mathematical question, “If you add 34,875 with 76,989 and divide the answer by 81, what do you get?”

Nitin quickly said, “The wrong answer”

The teacher decided not to ask any study related question to keep his peace of mind. But still Nitin annoyed him in other matters. He was actively naughty in the class and lazy to do homework.

One day he asked his teacher respectfully, “Teacher, would you punish me for something I didn't do?”

 The teacher said, “Of course not”.

Nitin was very much relieved and said, “Good, because I didn't do my homework”

Next day Nitin’s excuse was different. “I didn't do my homework because I lost my memory”

Suspiciously the teacher asked, “When did this start?”

“When did what start?” Nitin asked. Unable to control his rising of blood pressure the teacher requested the school management change of class and got it. 

Nitin’s class got a new lady class teacher, Revathi. She had learnt so much about Nitin and came with prepared mind. As her twin kids are of Nitin’s age and they are also very naughty, she didn’t mind. 

On first day there was a constant stream of “Miss”, “Miss” calls from her students.  Fed up with the calls, she said firmly, “Do you think we could go for just five minutes without anyone saying ‘Miss”. 

Immediately the classroom was quiet. Then, from her back, Nitin’s soft voice said, “Um ... Revathi”

She couldn’t suppress her laughter. Unlike earlier class teacher she had good sense of humour and loved kids. She also found it difficult to make the boy to do homework. One day seeing his finished home work she said, “This home work looks like your mother’s writing”.

Nitin said in convincing tone, “Of course. I used her pen”

Next day Nitin told Revathi truthfully, “Miss I’m tired of doing homework”

Revathi patiently said, “Nitin, hard work never killed anyone”

Nitin worriedly said, “I know, but I don’t want to be the first”

Suppressing her smile she told Nitin to bring his parents to school next day. Nitin said in serious tone. “They won’t come, miss”

Revathi asked, “Why?”

He said gravely, “They don't like school any more than I do.”

Next day Nitin was absent. Revathi got a phone call, “My son has a high fever and won't be able to come to school today.”

Noticing Nitin’s voice Revathi smiled and said, “Nitin, tell your father to speak with me”

Immediately the reply came. “My father only speaking”

Disconnecting the phone Revathi laughed till tears filled her eyes.

Next day she asked Nitin, “You missed school yesterday. Didn’t you?”

Nitin said, “Not very much”

The boy was a good mixture of mischief and innocence. Though playful, he was also smart and intelligent. He could think really different. 

One day all children were advised to draw something unique and different. The subject of the drawing was left to the choice of the children. Revathi was observing the children while they drew. Seeing Nitin  thinking deeply and drawing seriously, Revathi asked Nitin what the drawing was? Nitin said, "I'm drawing God."

Revathi exclaimed, "But no one knows what God looks like."

Without missing a beat, Nitin replied, "They will know today."

One day a special guest speaker came to his class to give moral lessons. His lecture was boring even to the ears of Revathi. After explaining heaven and hell, he went on explaining the ways to go to heaven by merit. Finally he wanted to test the kids how much they understood his preaching. He asked, "If I sold my house, my car and all belongings and gave all my money to charity, can I go to heaven?"

Everyone was silent except Nitin. He said, "No!"

The speaker was surprised and asked, “If I pray God whole day and involve myself in public service activities can I go to heaven”

Again, Nitin’s answer was, "No!"

"Well," he asked, "then how can I go to heaven?"

Nitin confidently answered, "You've gotta be dead!"

Entire class burst into laughter and the speaker also joined them.

As Nitin’s father got transfer to Delhi, Nitin left the school soon. Revathi missed his humour and mischief very much. She loved those random memories of that kid that always made her smile.

N.Ganeshan

(This article won a prize and published in our bank’s house magazine Vijaya Vikas)