Meditation Exercises — Stress Relief

Meditation has been around for thousands of years, used in different forms and formats across time and space to help us restore a balance between mind, body and spirit.   Much stress relief can be realized through meditation exercises.

5 Easy Meditation Exercises For People With Work Stress

A potent tool for inner and outer well-being, meditation helps eliminate stress, anxiety and all the chinks that make our life and day unbearable, helping us retrace our steps back to harmony and wholeness.

Given the pace and demands of the modern work life however, it isn’t always possible to step away and meditate.   It’s hard enough to manage our time within our existing commitments as it is.

So here are 5 simple and easy meditation techniques, which are low on demand and big on impact, to help you wipe away work related stress and anxieties.

These are short and sweet meditation exercises that can be squeezed in between jobs or into your lunch hour to help you cope with your demanding work life like a boss!

Plus it doesn’t matter how much experience and understanding you have of the field, these meditations are simple enough to be undertaken and done effectively by just anyone:

1. Breathing Exercise

Focusing on the breath is the easiest way to calm down and harmonize our mind, body and spirit.

Take a few moments to count your in-breath and out-breath, extending these by a couple of counts as you breath deeper and slower. Also try and regulate your breathing so your in-breath and out-breath come into a steady rhythm of equal length.

As you focus on your breath, you will find your mind and body relax as they let go of the stress that may have occupied them previously.

2. Coffee Cup Meditation

5 Easy Meditation Exercises For People With Work Stress

The coffee cup meditation makes your tea/ coffee break at work a lot more relaxing and revitalizing.

Based on mindful practices, this meditation exercise requires you to step away from your desk when you next take your break.  Sit by yourself and actually focus only on the coffee in your hand.   Notice its color, textures, scents and the experience every sip brings, allowing your senses to wholeheartedly engage with the cup at hand.

Being mindful slows your mind and body down, helping it release stress and relax, while heightening your senses to become more observant, alert and alive.

3. Grounding with Nature

When it all gets too much and the chatter in your head gets to epic volumes and proportions, let nature come to your rescue.

5 Easy Meditation Exercises For People With Work StressSpending time with nature – whether surrounded in her bounty outdoors or just with your pet indoors, helps switch the chemical balance of your mind and moves it from stress to surrender.

5 Easy Meditation Exercises For People With Work Stress

Taking in the sensory cocktail on offer here, the sights, sounds and rich stimuli heal our being, help us relax and recuperate, and take our attention out of our mind into our body and the present moment.

4. Take a Walk

Another simple yet highly effective mindful meditation exercise is to step out of our work space and take a walk, focusing on the rich diversity and details of the world around us as we move through it.

Walks shift us from a planning and problem solving mode into an experiential mode where we play observer.

Switching our mind into a different gear, a simple walk can help us breathe more easily and reflect more calmly on the proceedings of the day.  Not only does this benefit our state of being, but answers too come more easily once we are relaxed.

5. Guided Visualization

 

5 Easy Meditation Exercises For People With Work Stress

If you find it next to impossible to step too far away from your work desk, then guided visualizations might be just the solution for you.

These are easily available as mp3s and you can plug into one at your desk, allowing yourself to be carried to a more pleasing and relaxing space and state.

For anyone wishing to delve yet deeper into the subject of meditation, you might like to check out an e-book I discovered which is entitled “The Beginner’s Guide To Meditation.”

For the more serious student of medittion there  actually is even an on line  diploma course in meditation being offered by Elern College in the UK.   According to their promotional material “Meditation Diploma is an effective course that takes you into the sublime realm of meditation with easy-to-follow instructions and state-of-the-art guidance. What’s different about Meditation Diploma is that it takes an interesting and fun approach to the rather serious topic of meditation unlike other mediation courses which treat it in a dull and serious manner.

Meditation Diploma offers a comprehensive outline of techniques and practices in meditation and provides encouragement and guidance for those who wish to explore deeper. “

Please leave your comments or observations below.

24 thoughts on “Meditation Exercises — Stress Relief”

  1. Hi! Ahhh, this post was nice: peaceful and relaxing. Just what I needed.

    I like to take long walks. I live about 20 mins away from the beach and it’s rewarding to make the ride just to stand there and enjoy the waves. When the sun is setting, it’s amassing. It makes me feel so small, and also my problems so small too.

    I have some months I haven’t gone for a walk at the beach. That’s probably what I need. Thanks for the encouragement!

    1. Great observations Ann.  You and my wife would get along great.  We don’t live near the ocean but she would gladly visit there every day if she could.  I do agree though that it is hard to beat the awe and the beauty of nature as a calming effect.

      Roland

  2. Hi, Roland,

    I think meditation is a great way to fight stress. I can tell from experience. Ever since I started working, I’ve had to couple with stress. Adult life is not a walk in the park lol.

    Out of all the 5 techniques you mention, the only one I can’t do is grounding with nature…basically, because there’s none around the office. However, the other 4 have worked just fine. I love taking some time to drink my coffee and enjoy it. I also take a short walk when possible or do some stretching. It really helps.

    Thanks for writing this up. I look forward to reading your next article.

    1. Thank you Enrique for your comments and for your following.  As I stated in one of my replies above please feel free to share any of my articles with anyone else as well. I write them always with the hope of helping as many people as possible.

      Roland

  3. hello, it is a great and nice feeling to know that someone will create a great website like this and also create a write up on an article like this. i do a lot of meditation on ground with nature but i had little idea about coffee cup meditation. maybe i should give it a try

    1. Certainly Benny we never get beyond the place where there are not new things to learn.  At 83 I am learning new things every day, and I would not want it any other way.

      Roland

  4. As we know that stress relief can be realized through meditation exercises. While reading I know that breath exercise is very useful. We have to take a few moments to count our in-breath and out-breath, extending these by a couple of counts as we breath deeper and slower. Your guide is very helpful to recover from stress.

  5. I find that walking is my greatest tranquilliser. When things get too much for me, I go for a walk and listen to the sound of my footsteps “one, two, one, two”. In a few minutes I feel my stress level go right down. It works every time. I am going to try that coffee break exercise. It can be done quietly without anyone knowing that you are actually doing something so profound. I am still working on my meditation ritual. Thanks for these reminders

  6. These are all great tips. I love coffee and I will try your tip #2. I work as a city bus driver. I accidentally discovered that there’s also a thing called driving meditation. It’s the same mindful principle where I pay attention to the sounds, sensations, smells, even “feeling” potholes. It’s funny but it works. By paying attention and being in the moment, I feel much calmer and my stress levels go down

    Sunny

    1. I really appreciated your comments Sonny.  Having driven a school bus for four years myself, I especially enjoyed your description of what you do when you drive bus.  I would never have thought of that.  Thank you.

      Roland

  7. Many thanks to you for sharing such an excellent article with us .I am very aware of health .I meditate regularly .Meditation helps restore our body balance between mind, body and spirit .Meditation exercises can remove a lot of stress .A powerful tool for internal and external healing is meditation .Breathing Exercise is the simplest way to calm and ease my mind, body and consciousness. Also the coffee cup meditation makes my body rejuvenate .I think MEDITATION EXERCISES is not an option to reduce stress .MEDITATION EXERCISES has played an important role for me .

    Lastly, I hope that after your article everyone gains important knowledge and shares their new experiences with you, and can I share your article on my social media?

    1. Thank you Shanta for your insightful comments.  Yes, by all means, please do share my post with anyone you feel might stand to benefit from it.

      Roland

  8. Well done! These are the stress relief routines I really miss especially ‘taking a walk’ and ‘grounding with nature’. I used to do both everytime I go home in my little rural hometown and that seldom happens now since I started having my own family and working in a big city full of people, buildings and heavy traffics!

    Can’t live forever with this kind of routines in the city and don’t really want my kids to experience this toxic and stressful urban setting. And so, mind you, me and my wife have recently discussed and decided to soon leave the city and live in the province instead as we both want a simple but stress-free life that is grounded with nature!

    We are set to transfer this April 2020 and can’t wait to finally experience again ‘taking a walk’ and ‘grounding with nature’ not just for a while, but forever!

    Thanks for your relevant and timely article!

    1. Thank you Julius for your great sharing. I also grew up in a rural setting and can completely appreciate what you are saying about the value of living close to nature.  The best of everything to you and your family in the future.

      Roland

  9. Hey, I enjoy a lot while reading your guide on Meditation exercise and find it very helpful for everyone. I am going to try that coffee break exercise. It can be done quietly without anyone knowing that you are actually doing something so profound. Now I am working on my mediation routine. Thanks for your useful meditation guide.

    1. I know that you have become a regular to my site and I value you my friend.  I hope you continue to enjoy.

      Roland

  10. I recently know from my friend about meditation that After that I am doing it daily .Meditation helps restore our body balance between mind, body and spirit .Meditation exercises can remove a lot of stress .A powerful tool for internal and external healing is meditation .Breathing Exercise is the simplest way to calm and ease my mind, body and consciousness. Now your detailed guide update my knowledge about meditation. It is very useful for everyone.

  11. Meditation plays an important role in our life. I think meditation is a great way to fight stress. I can tell from experience. Ever since I started working my life is full with stress.  Another simple yet highly effective mindful meditation exercise is to step out of our work space and take a walk, focusing on the rich diversity and details of the world around us as we move through it. Thanks for your tips.

  12. I think meditation is a great way to fight stress. I can tell from experience. Ever since I started working, I’ve had to couple with stress. Now I am doing breath exercise. We have to take a few moments to count our in-breath and out-breath, extending these by a couple of counts as we breath deeper and slower. It will help in my stress and hope also work for others too.

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