As you prepare for your mediation, here are 5 steps that you can take to reduce your stress and anxiety.
Both stress and anxiety are normal responses to what is very likely a high-stakes interaction. However, you want to go into mediation with a clear head so that you can communicate clearly, listen without distractions and strategize effectively. As you prepare for your mediation, below are 5 steps that you can take to reduce your stress and anxiety.
"Mediation can have a lasting impact on your life for the foreseeable future." - Petra Pindar
5 Stress-Reducing Tips to Prepare for Mediation
Breathe deeply. This seems like a simple thing but it is a great way to center your thoughts and help you to focus. You can enhance this step by placing your hand over your lower diaphragm while breathing deeply. Apply slight pressure and center your thoughts on the breath as it passes through.
Muscle tension. Tense different muscle groups and imagine your stress being captured there and then release the stress from your as you slowly release the muscle tension.
Ball your fists. Make a fist and then release it and fully spread out your fingers. Concentrate on releasing your anxiety through your fingertips and palm.
Shoulder shift. Get into a comfortable chair, place your feet squarely on the floor and then lean your head back onto the head rest. Focus on letting your weight sink into the chair and out of your body.
Jaw Release. Massage your temples while opening and closing your mouth to help relieve the tension housed
By utilizing these simple techniques prior to mediation, you can reduce your stress to a manageable level. While it is natural to have some stress during the process, if it feels overwhelming you should take time to center yourself. Mediation can have a lasting impact on your life for the foreseeable future. It is warranted to have concern about the outcome. The goal, however, is to go in with a clear mind so that you can think through all scenarios and options to pinpoint the best for you and your family.
If you find your anxiety rising during the mediation, you can do a few of these discreetly to reduce your panic. It is important to keep in mind that a successful mediation requires active listening, compromise and established boundaries. If you no longer feel that these tenets are being upheld, ask for a break. During your break you can practice these stress reducing techniques so that you are more comfortable returning to the conversation. I hope that these tips help to relieve your stress and empower you during your mediation!
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