4 tips for managing stress through meditation

The idea of meditating may be off-putting to some, as to some it will sound a little New Age — like a fringe activity intended for hippies. In fact, meditation is much more practical. Try to rid your mind of the associations it makes to the notion, because meditation and related activities can be highly beneficial for people who feel anxious, hostile or angry.

• Through meditation, in just 10 or 15 minutes, you can escape from the thoughts churning through your mind.
• The added beauty of these techniques is that you can practice them safely and easily at home, sometimes even in a quiet room of your workplace.

• Wear loose-fitting clothes and pick a quiet corner of your home (or an empty room at work) where you can relax. If you sit in an easy chair, don't slump — a straight posture helps breathing and keeps you mentally alert. Some people prefer to sit on the floor.
• Look at your watch or clock and decide how long you plan to meditate for — 10 or 15-minute sessions work well. Then, choose a word or sound like "om" on which you can focus while you meditate.
• Focus on breathing. You can close your eyes or keep them open, whichever feels most comfortable and helps you concentrate. Breathe deeply and repeat your chosen word or sound in your head every time you exhale, making sure you consciously direct your mind away from other thoughts and back to the sound. Keep everything else outside this little bubble of peace that encloses you. Focus only on the sound and on your rhythmic breathing — this will boost the oxygen supply to your body, reduce your heart rate and help you to relax. Your goal is to be awake and alert but not tense.
• Try variations, such as visualization, to escape in your mind. Visualization requires only your imagination. You simply sit, close your eyes and, using all your senses, conjure up a favourite scene — a beach, perhaps, where you can feel the sun on your face, see the seagulls swooping and taste the salty air. Just be there...until you unwind.