Anti-stress meditation: 4 exercises to discover urgently for a more serene life

Meditation is a great stress reliever. A valuable resource for those who feel the need to step aside to slow down the hectic pace of their lives. And they are many. In 2017, 9 out of 10 people said they were stressed according to an OpinionWay survey [1]. Statistics that are unlikely to have dropped after the trying year we have just experienced…

If we must therefore deal with this stress, caused among other things by the acceleration of our lifestyles and the evolution of the world of work, solutions are there to allow us to temper it. And meditation is one of them.

Whether you are a beginner or an expert, small exercises within your reach will allow you to fight this daily scourge. Some are to be done at home, in peace, but others can accompany you at all times of your day to allow you to refocus and release your tensions.

Here is our selection of anti-stress meditation exercises to discover urgently.

The STOP method

The objective of this exercise is indeed to stop and say stop to the anxieties that invade us. And that’s good because it’s also the acronym on which this anti-stress meditation routine is based. Thus, each letter corresponds to an action.

• À for Stop. Whenever you feel overwhelmed by stress or anxiety, step aside and pause to stop the wave of negative emotions that is about to overwhelm you. By giving yourself this little break, you are giving yourself a precious gift.
• R for Breathe. Begin by focusing your attention on your breath. Follow the path of fresh air that enters through your nostrils and slides into your lungs. Feel your stomach and chest rise. Then, gently, still through your nose, let the slightly warmer air escape. Breathe gently ten times.
• R for Look. Continue this anti-stress meditation by opening your eyes and observing what is happening around you. Whether you’re at home, at work or on the move… Give these places a fresh look, as if it were the first time you discovered each element in front of you.
• E for Listen. Listen. Your observation must be complete. Try to detect the slightest sound that reaches you. A conversation, the noise of traffic, music or the chirping of birds, whatever… Some sounds will be more pleasant than others, of course, but welcome them all without judgment.
• T for Touch. Finally, put a new sense into action: touch. With your fingertips, caress what is around you: your desk, a cushion, your clothes…

The goal is to stimulate his senses in order to divert his attention from the object of his stress. Your thoughts will no doubt try to interfere with this process and that is normal. Just try to bring them back to you without judgment in order to continue your mindfulness stress relief meditation exercise.

Informal anti-stress meditation

The advantage of meditation is that you can practice it anywhere and almost anytime. If the image of the meditator in the lotus position in a Nepalese temple or a cozy living room is the most widespread, it does not reflect reality. Thus, meditation can accompany you on public transport, in the dentist’s waiting room, in line at the supermarket or in the elevator to go up to the office. Whatever.

The important thing is that you give yourself a break. Instead of listening to music or scrolling on your smartphone, take some time for yourself. Sprinkle your day with moments of meditation by leaving the frame, here is the best anti-stress remedy! This is an opportunity to reconnect with yourself.

Close your eyes if you wish, then start paying attention to the thoughts that cross your mind. Consider them without judgment, just for what they are. Then, focus your attention on your breath and its impact on your body. Admire how, by slowing down, your body loosens up, your organs oxygenate and relax.

Take a few minutes to feel all the benefits of this break, far from ruminations and agitation.

The walking meditation

Walking meditation is practiced everywhere. In the corridors of the metro, a beautiful wooded park or at the bottom of your home… In this anti-stress meditation exercise, the goal is to experience movement in full awareness. To do this, you just need to change your mindset. Instead of walking mechanically, as if your body was living its little life far from your mind, seek to reconnect the two together.

To start, slow down your pace. Lower your shoulders and let gravity take over. Your arms should be drawn to the ground. Stabilize your breathing and pay attention to your sensations step by step. How do your feet approach meeting the ground? Do your legs move smoothly? How do your clothes feel on your skin?

Finally, go back to your usual walk and try to detect the differences.

Guided anti-stress meditation

For some, accompaniment during meditation is essential. Guided meditation allows you to follow a session in total letting go. For amateurs, many media offer videos, applications or podcasts teeming with sessions on various themes. To give you an idea, we have selected one of the most popular anti-stress meditations on Youtube. With over 1.5 million views, Mike Meditation [2] has indeed succeeded in bringing together many meditators on the platform.

With these four easy-to-do exercises, you now have a valuable toolkit for tackling stress through meditation. And to learn more about all the benefits associated with the practice of meditation, go to our special file page here.