Meditation Techniques to Reduce Your Stress Levels

When life gets busy, it can feel impossible to hide from stress.

But when high levels of stress are constant, both our short and long-term health can feel the burn. (Think what several weeks of skimped sleep can do for your overall wellbeing.) “Short-term stress can affect the immune system and can cause depression, anxiety, breathing difficulties such as asthma, heart issues, lack of adrenaline and fatigue,” explains Doron Libshtein, founder of Mentors Channel, an online resource designed to teach the benefits of meditation and other anti-stress exercises. According to Libshtein, the habitually stressed may later suffer from Alzheimer’s, Parkinson, heart disease and even some types of cancer.

It’s not news that those with a regular meditation practice seem less stressed. That ohm-infused glow seems to radiate from frequent meditators, regardless of how busy or stressful their life appears. Research has shown that meditation helps decrease blood pressure, which helps your body regulate blood flow, and the American Heart Association has reported that meditation can reduce the levels of stress hormones that cause inflammation.

But for many, meditation is extremely difficult to master, and ironically, the mere idea of meditation can stress people out. Sitting still and clearing your mind can be quite the hurdle for today’s multi-tasker.

Below, Libshtein offers 5 techniques for those hoping to tackle stress through meditation—and not all involve sitting criss-cross applesauce.

Keep it short.

“Start with 10 minutes a day,” says Libshtein. And don’t worry about meditating “right.” When you’re clearing your mind, there’s no wrong way.

Let your brain buzz.

Yes, a busy brain is the meditator’s enemy. However, if meditating is difficult or new for you, trying to manually shut down your brain will be daunting. Let your brain wander, but focus on taking deep, shallow breaths as you do.

Try dynamic meditation.

“Shake the body, dance, jump,” suggests Libshtein, who says you can even release stress by shouting out loud. Not feeling like a dance party? Some find productive chores like folding laundry or mowing the grass meditative.

Consume consciously.

This unique form of meditation happens at mealtime. When eating and drinking, take the time to slow down and focus on the task at hand. Don’t walk or talk or watch television. Instead, concentrate on every bite or sip to stay in the moment and push past stress. (Bonus: conscious eating also makes it less likely for you to over-eat.)

Consider guided imagery.

Guided imagery, or guided imagination, utilizes your imagination to help walk you slowly into a state of deep calm. Typically, a calm, soothing prerecorded voice talks you through creative scenarios. Consider downloading an app and trying it out for 10-15 minutes a day.

Looking for ways to reduce stress without meditation? Check out these bizarre ways to reduce stress. 


Kay M
Kay M1 years ago


Wendi M.
Wendi M2 years ago


Fi T.
Past Member 2 years ago

Take a break

Siyus Copetallus
Siyus Copetallus2 years ago

Thank you for sharing.

Jim Ven
Jim Ven2 years ago

thanks for the article.

Laura R.
Laura R2 years ago

Thank you.

ANA MARIJA R2 years ago

Thank you for sharing

Danuta Watola
Danuta W2 years ago

Thank you for sharing

ERIKA S2 years ago

thank you for sharing

Jayesh S.
Jayesh S2 years ago