Meditation and visualisation are extremely effective methods for alleviating stress. But, what are they exactly & how do they help reduce stress?
Meditation can be defined as the use of a mental technique in order to achieve clarity, relaxation or focus. Meditation is an excellent tool for reducing stress, and promotes a healthy mind.
Visualisation, on the other hand, is when mediation involves specific focus on something eg; a person, object or concept. Visualisation is a very powerful tool that works exceptionally well in stress management, as it allows you to focus on relieving the stress felt in that situation.
Visualisation meditation is where meditation meets visualisation. In other words, visualising something positive while you meditate.
Meditation or visualisation? To help you decide, here’s a quick guide on the differences between the two techniques;
Activity vs Calmness- Stress reducing meditations focus on achieving calmness by slowing down the mind. Whereas visualisation is more active, and hones in on the root cause of stress in order to eliminate it.
Reprogramming vs Letting Go – Meditation relieves stress through letting go of the stress triggers. This relaxed state revitalizes body and mind by healing the negative effects of stress.
Visualisation aims to relieve stress through reprogramming your mind, by focusing on both the stress triggers and solutions in order to avoid the stress.
Conscious vs Subconscious – Meditation can take you beyond your conscious mind to deep and effective relaxation. Practice carefully in a quiet, safe place without distractions. Do not attempt whilst driving!
Visualisation takes place in the conscious mind and, has a very specific mental focus to reduce stress and achieve relaxation.
Whether you choose mediation or visualisation, when it comes to reducing stress research has shown that with regular practice meditation produces a “meditation response”. Researchers noted the following benefits;
- Improved ability to deal with stressful situations.
- Significant improvement in circulation.
- Reduced blood pressure.
- Vast reduction in cortisol (the stress hormone) levels in the blood.
- Lowered heart rate.
- Improvement in respiratory function.
- Reduction or elimination of anxiety.
- Increased feelings of general wellbeing.
So, which technique are you going to try first? Yes, I’m serious! 😉 I’ve been using both techniques for about 6 years now, and can say hand on heart, that they were invaluable in getting me through treatment & subsequent post cancer stress. I used to meditate and visualise being cancer free as I received chemo. It calmed me to focus on my wellbeing, instead of the aftermath of a chemo session!
Trust me, these techniques really do work. If I don’t meditate regularly I can feel anxiety & stress building in my body. Usually that’s my shoulders are around my ears, my jaw aches from being clenched & then there’s tension headaches. I could go on…but you get the picture.
Go on, give it a go. I dare you to try the meditation of the week…you’ve got nothing to lose but your stress & anxiety levels!
Here’s to letting stress go & getting your life back.
Tracey : )
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