Meditation and Reducing Stress

By Mary Jo Kreitzer

People drive in their cars, eat lunch, and walk their dogs every day without remembering. Thoughts and worries concerning the past and future can often consume people to a point of detachment from the present, forcing them into an autopilot mode. One way to ditch this habit is meditation.

Through self-directed practices for relaxing the body and mind, meditation has proven to reduce depression, blood pressure, and stress. It may even help people sleep better.

The University of Minnesota’s Center for Spirituality & Healing focuses its meditation programs on a technique called Mindfulness Based Stress Reduction, or MBSR. This technique is designed to help people take control of their lives, to be aware of influences that may affect their well-being and health, and to find peace of mind and balance in an oftentimes chaotic world.

The main purpose of MBSR is to help people become less reactive and judgmental, and instead focus on being in the present moment, rather than living in autopilot. Mindfulness Based Stress Reduction teaches participants to intentionally deal and cope with stress, pain, illness, and the demands of everyday life.

Meditation comes in many techniques and forms. In order to be successful, the Center for Spirituality & Healing recommends committing to an uninterrupted length of time each day, choosing a quiet place, finding a comfortable body position, focusing on the repetition of a word, sound, prayer, or your breath flowing in and out, and creating a positive state of mind by detaching from any worries or negative thoughts.

The best technique, however, can only be found through trial and error. And while meditation may not always be the answer to an individual’s needs, additional techniques to reduce stress are readily available and should be considered.

Stress-reducing tips include taking mini-breaks during the day, adopting a mindful state as you go about your day, exercising to reduce tension in your body, and engaging in expressive therapies such as art, music, or dance. Additionally, you can reduce stress by talking with people you trust, asking for help, choosing not to worry about things you cannot control, and having fun with sports, hobbies, or social activities.

Regardless of which stress-reducing technique works best for you, it is important to understand it takes practice to achieve the ultimate benefits from any relaxation technique.

Mary Jo Kreitzer, R.N., Ph.D., is founder and director of the Center for Spirituality & Healing at the University of Minnesota.