Joan Hillary B. Rodrigo
IV – St. Rita of Cascia
Research, A.Y. 2010-2011
Mrs. Ma. Alon C. Song

Meditation as Healing Remedy for Stress

“Never underestimate the impact of stress,” goes with heavy sighs and redundant complains of tired students, over-fatigued employees and even exhausted presidents. People cannot escape stress but what are the remedies for it? Simple! There are various types of relaxation exercises that can be the foundation of stress management. One of them is Meditation technique. Meditation is a technique that can relieve the difficulties and problems of each and everyone. It can aid all ages in coping with stress. It can also assist in reinforcing the immune system of the stressed person’s body. Furthermore, meditation can be the true source of concentration and confidence. The aim of this research paper is to broaden the knowledge of each individual on how stress can be handled with the technique called meditation. Meditation can be a very effective tool in stress management. It teaches stressed individuals not only to relax but to focus away from stressful thoughts and feelings. In becoming skilled at the said technique, a deep state of relaxation and a tranquil mind will be obtained. It will give an advantage for the most part of the emotional well-being and the overall health. With the help of meditation, it can clear away the information overload that rise up day by day and be part of the cause of a person’s stress.

Since meditation has been one of the most investigated of the relaxation method, it has loads of positive outcomes to a person’s body. Meditation involves body processes for it is just merely a mental exercise that absorbs helpful results (Greenberg 157). The benefits of meditation are proven by a lot of researchers. They discovered the physiological and psychological effects of the technique (159). It helps stressed individuals to reduce depressing thoughts and to cool the weary minds (Toyos 22). Performing the said technique aims to get rid of the external and internal intervention, like stress, and to regain the great sources of pure energy (23). In summary then, meditation is a helpful relaxation technique to achieve the physiological and psychological effects normally.
Physiological effects of meditation are numerous. The decrease of muscle tension can be obtained because there is a capacity to distinguished even minor level of tension within each individual muscle group (Goliszek 119). The reduction in heart rate can be a benefit of meditation (Greenberg 159). For example, after screening motion picture on laboratory mishap, the heart rate of the meditators goes back to normal faster compared to nonmeditators (159). With the Galvanic skin response (the capability of the skin to carry out an electrical current), meditators and nonmeditators varies the most. The skin electrical conductance led researches to conclude that meditators are better to cope with stressful situations because the lower the conductance of the electric current, the lesser the stress experience (159). As a whole, meditators can attain the relaxation response, or the physiological state achieved when one is relaxed, compared to nonmeditators.
Meditation has been established to have a number of advantageous psychological effects. Since mind cannot be separated from the body, various reports have found proof that the psychological health of the meditator is better than that of the nonmeditator (Greenberg 160). Meditators have been discovered to be less anxious. For instance, children that are at school reduced their test anxiety after accomplishing the meditation training for 18 weeks (160). Meditation not only lessens anxiety but also increases self-actualization. It makes a person more relaxed and confident towards his life (160). It can give optimistic feelings after experiencing a stressor and enhancement in sleep behaviour (160). Thus, practicing the technique will provide a general condition of affirmative mental health.
Recognizing the stress symptoms can be helpful to eliminate stress. Detecting the initial warnings of stress is learning how to listen to one’s body and understanding what the meanings of the body signals are. It will only lead to the conclusion that a person is tired and exhausted (Hamilton 39). Not distinguishing these stressors will lead to sickness and diseases (Goliszek 7). Mental and emotional disorders, like depression and suicide are common to individuals that have not recognized the causes of their setbacks (61). That’s why, when stressors are taken for granted by individuals, he or she will be easily affected by infections (Goliszek 7-8). Stressors are almost everywhere, but then, recognizing it is the most effective way to manage stress. Three categories of stress symptoms can be determined. Physical symptoms are caused by tired muscles. Sleep problems such as insomnia, sleep walking or excessive sleep is usual in several people under countless different situations (Goliszek 8-9). Behavioural symptoms are warnings in which a person would change its demeanour. Nail-biting are frequent among kids (11). Unexpected acts of hazardous or dangerous behaviour like speeding in a car or running across a busy street is a hint of behavioural change (87). Emotional symptoms show unwillingness and hopelessness, for instance, self-criticism, depleted self-esteem, feelings of disappointment, or impression of insignificance (86). There are plenty of stress symptoms but the reason people don’t recognized these symptoms is that he or she used to look for the ordinary physical indications (11). These three categories of stress symptoms are only indications but if a person will ignore it, it would only lead to a problematical handling with stress. Knowing the time, place and position is the first step to start the meditative technique. It will make the human body prepared than eventually starting the meditative technique without knowing the precautions (Toyos 23). There are situations that the meditator will feel uncomfortable or dizzy. That’s why a person must get used on what positions to implement while completing the method (Greenberg 161). He or she will experience hallucinations or unsettling views, resulting to unsuccessful meditation (161). It doesn’t matter if the meditator will meditate anywhere, as long as he or she is contented to accomplish the technique.
In performing the meditative technique, meditator ought to be comfortable with the procedure to be executed. The best time for meditating is with an empty stomach, like before a meal or approximately 2 hours after eating. One must refrain from trying the technique when he or she is tired, except on the condition that an individual wants to sleep (Insel, Fahey and Roth 315). Meditation can be done almost anywhere but in a relatively quiet and comfortable environment is much better (Greenberg 160). The best positions for meditating are crossed-legged sitting position and sitting in a comfortable chair (Goliszek 120). A straight-backed chair is preferable for it encourages a person to straighten his spine and needs only a minimal muscular contraction to keep a stressed person upright (but not stiff) (Greenberg 160-61). Semi reclined is not recommended for a person will become drowsy and fall asleep (Goliszek 120-21). In brief, the essence of meditation is the reality that it can be executed anywhere and at any time. There are two styles of meditation, the exclusive and the inclusive meditation. Both methods have different modes on how to re-establish calm inner peace and to return stressed individuals back to a state of relaxation with a couple of minutes (Goliszek 106). These styles have the capacity to make a stressed person handle the tensions and stressors easily (Toyos 22). It will give total concentration that will allow the mind to split disturbing thoughts and to have a good level of attentiveness (Goliszek 121). Doing the technique, the person will feel his mind and body more peaceful and serene (123). Hence, regardless whether a meditator will practice exclusive or inclusive meditation, the technique only requires the focusing of attention and the object to be focused upon.
Exclusive meditation is the first style of meditation. In exclusive meditation, meditator focuses on a particular word or view. Examples of exclusive meditation are the Zen meditation and the Soto Zen meditation. In the Zen meditation, the word “mu” (literally, “absolute nothing”) is usually used (Insel, Fahey and Roth 315). While in Soto Zen meditation, common exterior stuffs (such as flowers or a peaceful landscape) are focused upon (Greenberg 157). It eradicates the stream of jumbled thoughts that may be crowding the mind of the meditator and will be the reason of stress (Insel, Fahey and Roth 315). As concentrating totally on the selected word or site, the mind will be calm and cosy.
The second style of meditation is the intensive meditation. While doing intensive meditation, the mind of the meditator wanders from thought to thought uncontrollably. The said technique is more difficult than exclusive meditation (Insel, Fahey and Roth 315). Examples of intensive meditations are the Rinzai Zen meditation and the Zazen meditation (Greenberg 158). In Rinzai Zen meditation, the meditator uses koans (an unanswerable, irrational riddles) as the object of focus for the duration of meditation technique. While in Zazen meditation, the meditator will focus on pranayama (involves breathing exercises) when meditating with particular state of awareness (158).Therefore, intensive meditation is one of the options that can be utilized to generate the meditative technique. There are various meditative techniques that can be used to trigger the relaxation response. Autosuggestion is a meditative method that involves hypnosis (Goliszek 122). Music is a source of relaxation unconsciously (TItmuss 87). Tai Chi attempts the meditator to become calm and centered (Insel, Fahey and Roth 315). Yoga lets the meditator do some breathing exercises and asanas (yoga poses) (Toyos 12). And lastly, imaging takes advantage of images that are seen mentally (Goliszek 124). Thus, trying several different meditative techniques is designed to help stressed individuals to find a perfect relaxation procedure that he or she will prefer and will use regularly. Autosuggestion can help a person to have a deep concentration. It is also called “Autohypnosis”. It is a meditative technique that involves hypnosis like a magician hypnotizing a volunteered person in a magic show (Greenberg 167). Autosuggestion’s method is in a lesser extent of hypnosis. First, the meditator will sit on a comfortable chair (Goliszek 122). Next, he or she will direct on a focal point (122-123). And lastly, the stressed individual will count a number backwards (123). Summing up, autosuggestion involves numbers that can help to associate with the mind and to achieve attention. Music can be relaxing to the people who are under stress. It also has physiological and psychological advantages to one’s body (Greenberg 199). Music just simply comes to the person’s ear. That is why individuals listened to the sounds produced by the nature or music unnoticeable (Titmuss 87). These sounds can be in nature or soothing music. It will make stressed individuals easy to cope with stress (Greenberg 199). Hence, paying attention to the source of the music is the perfect example of a simple meditation. Listening to the environment had a comforting and encouraging effect. The source is very easy to find, which is given by God to everyone and it is called nature, stressed individuals can go to a tranquil forest or in a hushed valley (Greenberg 199). First, the meditator will close his or her eyes. Then, he or she will listen to the environment’s calling. It may be the rolling waves of the beach, the chirping of the birds in the woods or the rustling of the winds through the leaves, provided that the meditator feels relaxed and calm (199). And lastly, the meditator will concentrate on his or her chosen sound (199). The sound is commonly called as the “white noise”, because it easily eliminates the disturbing sounds (199). Thus, environment can be a means of relaxation without recognizing it. Soothing music can be a means of relaxation. Many meditators use music as their source of relaxation from stress (Greenberg 199). The effects of music may vary from the type of music and the intensity of the sound and the beat for example, if stressed individual will play hard rock music, he or she will not feel relaxed but he or she will be disturbed. When the meditator will listen and pay attention to soothing music, his or her blood pressure will be reduced, feeling of depression will be lessened, self-esteem will increase and spirituality will enhance (199). One study have found that when gentle music was played in the neonatal intensive care unit, underdeveloped infants had improved oxygen saturation levels, increased weight, and shorter hospital stays (199). Consequently, soothing music can facilitate while performing the relaxation technique. Tai chi’s goal is to calm and to relax an individual. It develops the body’s awareness, flexibility, balance, muscular strength and endurance (Insel, Fahey and Roth 315). It is also a type of martial arts that uses the terms Yin and Yang (opposite forces) (Greenberg 199). It requires great deal of focus. There are five essential standards guide for the practice of Tai chi, they are the relaxation, separating the Yin and Yang, turning the waist, keeping an erect back and total body movement (200). In this method, meditator will execute a slow, graceful dance called forms. This will be coupled with imitates of the animals such as snakes and cranes and proper breathing exercises (Insel, Fahey and Roth 315). Tai chi’s effects don’t have a lot of experimental studies but people in the United States practice the said method as a form of exercise (Insel, Fahey and Roth 315). Therefore, doing tai chi will take away the stressors, daily hassles and worries. The principle of yoga is to control the breathing properly and to balance the body physically. According to Dr. Richard Usatine, a university lecturer at the University of Texas health Science Center in San Antonio, yoga “calms the sympathetic nervous system, that part of the nervous system, when aroused, starts to pump the adrenaline that speeds up the heart and the respiration.” “This calming effect helps produce the relaxation we [people practicing yoga] associate with yoga.” Dr. Usatine added (Lerner 29). Yoga is a Sanskrit word which means “union”, union in terms of mind, body and soul (Insel, Fahey and Roth 315). The method is not about pretzel-like positions; the only concern is the stable, comfortable position joined with a mindful breathing (Lerner 29). It will give meditators a relaxed and refreshed feeling without perspiring, heart-beating exhaustion and painful joints after performing yoga (28). It can be done in a local gym that revitalizing movements will be presented (Tamkins 20). Then, yoga will be pleasurable to be executed. Imagining beautiful and relaxing sceneries can bring the body back to a state of relaxation. Occasionally it is called autogenic meditation (Greenberg 171). In starting the said technique, relaxed and smooth breathing will make the method easier because the mind and the body of the meditator is in the progression of becoming relaxed (Goliszek 125). The first step is to rotate the eyes inward and upward, with this action the alpha brain-wave commotion will increase (Greenberg 171). Next, meditators will now start imagining the color of his or her favorite, resembling the color of the view that makes him or her relaxed (171). And lastly, he or she will visualize abstract images and then of people (171). While doing the method, one should sense the image; it may be a sunny beach, valley, field of wildflowers or a cool forest as long as it fits the personality of the person (172). As a conclusion, imaging is the simplest form of meditation method compared to the other techniques.

As have been shown, learning on how to meditate will have a lot of benefits. It has the possibility to produce countless helpful effects, not the least of which is to aid relaxation. Meditation can wipe out the day’s hassles and stress. It will allow an individual to accept and cope with the stressful situations more readily. Meditative techniques are harmless and enjoyable, as long as individuals don’t overexert it for hours. It will bring balance to the body and peace to one’s mind. Although meditation has been included into the tradition of a number of religions, it is not a religion itself but it is a stress relieving technique that can be simply learned by anyone else. Studies have shown that meditation is the most effective mind-body practice for reducing stress and stress-linked illnesses, as well as high cholesterol, hypertension, stroke and atherosclerosis. Since there are various meditation exercises that are the foundation of any stress management strategy, a person can choose any, for as long as it fits the schedule and the lifestyle of the meditator. “Can stress be removed from life?” is a question asked by various persons. It may be a student, an employee or even a president. This paper has explained a variety of steps on how to manage stress. First is to recognize the stress symptoms, learning to listen to one’s body and understanding the meaning of the body signal is a good way of managing the stress effectively. Next, acceptance of the stressors is proven for successful coping, but not managing the stress properly would lead to sickness and illnesses. Summing up, stress is just an “ingredient” of life. Without it, “Who could enjoy a life of no runs, no hits, and no errors?” All valuable aspiration in life absorbs some stress to attain them. The achievement of these goals brings meaning to life and satisfies the basic human needs for accomplishment.
Works Cited

Goliszek, Andrew. 60 Second Stress Management. London: Transworld, 1995.
Greenberg, Jerrold S. Comprehensive Stress Management. 7th ed. NY: McGraw, 2002.
Hamilton, Ted. “Conquering Stress.” Health and Home Vol. 35. Mar.-Apr. 1994: 37-39.
Insel, Paul M., Thomas D. Fahey and Walton T. Roth. Fit and Well: Core Concepts and Labs in Physical Fitness and Wellness. 6th ed. NY: McGraw, 2005.
Lerner, Marc. “Breathe Easy.” Reader’s Digest Nov. 2004: 26-31.
Tamkins, Theresa. “Ten All-Natural Stress Buster.” Women’s 24 July 2004: 20.
Titmuss, Christopher. The Power of Meditation: Energize the Mind and Restore the Body. NY: Sterling, 1999.
Toyos, Isabel. Overcoming Stress. USA: Trident Reference, 2005.