Whether it's work pressure, personal responsibilities, or the constant buzz of technology, our nervous systems are often on high alert. Even when it feels overwhelming, we can control our stress response and build our tolerance. By learning to tune into your body and mind, you can make stress work for you and find moments of peace amidst the chaos of daily life. 

Stress and the nervous system

Our autonomic nervous system has two components: the parasympathetic nervous system, which keeps us calm, and the sympathetic nervous system, which riles us up. During times of stress, our sympathetic nervous system takes over, triggering what is colloquially known as our fight-or-flight response. Our adrenal glands launch a physiological response when the sympathetic nervous system is activated, which includes the things we usually associate with stress: Faster breathing, rapid heartbeat, sweating, and muscle tension. 

While stress can be motivating, it can also overstay its welcome. Chronic stress keeps our nervous system in a constant dysregulated state of fight-or-flight, which can lead to anxiety, inflammation, and an impaired immune system.

The regulating effects of meditation 

When holding onto stress and anxiety throughout the day, our bodies tend to stay in a state where the sympathetic nervous system is at least partially activated. During meditation, you are directly activating the parasympathetic nervous system instead, our “rest-and-digest” function, which rewires our brain to reach a state of relaxation. 

Over time, this continued state of mental training will present tangible results. Studies have shown that some meditation practices increase melatonin levels, thus improving one’s sleep quality at night. The regular activation of the parasympathetic nervous system is proven to aid in reduced stress, anxiety, pain, and depression. Plus, allowing your mind to reach a state of clarity can improve your focus and productivity throughout the day. 

Beginner meditations for stress relief

Body scan

A quick body scan meditation can help release pent-up stress by shifting your attention to physical sensations gradually along the length of your body, from feet to head.

How to practice: 

• Find a comfortable, safe place to begin your practice.
• Close your eyes and focus on your breathing.
• Bring awareness to a specific body part and mentally note how that area feels.
• Visualize the tension in that part of your body, releasing with each exhale you take.
• Release the focus on that particular part of your body and move on to the next, ending your practice only once you’ve brought awareness to every section of your body.

Breath awareness

Breath awareness is a fundamental meditation for stress relief and transformation. Focusing on your breath can calm your nervous system and distract you from stressful thoughts.

How to practice: 

• Sit comfortably and close your eyes.
• Notice how you feel and note what thoughts, feelings, and emotions you’re experiencing.
• Bring your attention to your breath. Notice how it feels as your body inhales and exhales.
• Pay attention to the quality of your breath. Are you breathing fast, slow, shallow, or deep? Focus on observing your breath rather than trying to control it.
• If your mind wanders, simply return your attention to your breath.
• When you're ready to end your meditation, slowly bring your awareness back to your surroundings.

Loving-kindness

Loving-kindness is rooted in visualizing and thinking about loved ones and positive affirmations that wish well on those beings all around you. It is one of the four Brahma Vihara meditation practices taught by the Buddha to cultivate positive emotions. This type of meditation can be especially useful for reducing stress related to interpersonal conflicts.

How to Practice:

• Sit in a comfortable position with your eyes closed.
• Focus on yourself, silently repeating phrases like "May I be happy, may I be healthy, may I be at peace."
• After a few minutes, extend these wishes to others, starting with loved ones and eventually including those with whom you have difficulties.
• Focus on the feelings of love and compassion as you repeat the phrases.

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