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International Journal of Yogic, Human Movement and Sports Sciences
  • Printed Journal
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ISSN: 2456-4419, Impact Factor RJIF: 5.18

2023, Vol. 8 Issue 1, Part D

Application of meditation for stress management

AUTHOR(S): Prem Sukh and BR Sharma
Meditation is a powerful practice that can be highly effective for managing stress. By incorporating meditation into your daily routine, you can experience numerous benefits for your mental and emotional well-being. Meditation techniques such as deep breathing exercises and focusing on the present moment help activate the body's relaxation response. This can lead to a reduction in stress levels and promote a sense of calmness. Mindfulness meditation involves paying attention to the present moment without judgment. It helps you become more aware of your thoughts, emotions, and bodily sensations associated with stress. By observing them without getting caught up in them, you can develop a more balanced and accepting perspective, reducing the impact of stress. Regular meditation practice can lower the production of stress hormones like cortisol and adrenaline. It can also decrease blood pressure and heart rate, promoting overall physiological relaxation. Meditation enhances emotional resilience and equanimity, allowing you to respond to stressful situations more calmly. It cultivates a sense of inner stability and self-awareness, reducing the likelihood of becoming overwhelmed by stressors. Chronic stress can impair cognitive function, making it challenging to concentrate and make decisions. Meditation helps improve focus, attention, and cognitive flexibility, allowing you to navigate stressors with greater clarity and efficiency.
Stress often disrupts sleep patterns, leading to insomnia or restless nights. Meditative practices like guided imagery or progressive muscle relaxation can relax the body and calm the mind, promoting better sleep and rejuvenation. Meditation encourages self-care and self-compassion, teaching you to treat yourself with kindness and understanding. By developing a compassionate attitude towards yourself, you can better manage stress and prevent self-criticism or burnout.
To experience the benefits of meditation for stress management, it's important to establish a consistent practice. It is also clear that under the guidance of a competent instructor, meditation can be safely and successfully practiced by almost anyone, excluding the fanatic or the psychotic, without fear of harmful side-effects. Additionally, attending guided meditation classes, using meditation apps, or seeking guidance from experienced practitioners can provide further support and guidance on your meditation journey. This study is to highlights the effects of meditation practices on stress. Stress is a natural and normal response to the demands and pressures we experience in life. It is the body's way of reacting to a challenge or a threat. While a certain level of stress can be beneficial and motivate us to perform better, excessive or chronic stress can have negative effects on our physical and mental well-being. When we encounter a stressful situation, our body releases stress hormones such as cortisol and adrenaline, which trigger the "fight-or-flight" response. This response prepares us to either confront the stressor or escape from it. Symptoms of stress can vary from person to person but may include increased heart rate, elevated blood pressure, muscle tension, irritability, difficulty concentrating, changes in appetite, and sleep disturbances. If stress becomes overwhelming or persistent, it can lead to a range of health problems. These may include anxiety disorders, depression, high blood pressure, heart disease, weakened immune system, digestive issues, and sleep disorders. Therefore, it's important to manage stress effectively.
Pages: 247-249  |  2085 Views  1404 Downloads

International Journal of Yogic, Human Movement and Sports Sciences
How to cite this article:
Prem Sukh, BR Sharma. Application of meditation for stress management. Int J Yogic Hum Mov Sports Sciences 2023;8(1):247-249. DOI:
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