Stress Reduction Meditation

Did you know that doctors believe one of the most common contributors to poor health is stress? Everyone experiences it to some degree, but prolonged exposure to high stress levels can actually break down the immune system and hinder the bodys ability to maintain a healthy state. Because of this, more and more research is spent finding out about methods of stress reduction. Meditation is becoming more and more popular as a way to combat the harmful effects of stress. Its a buzzword that has been gaining popularity at a staggering pace, but no matter what you think about it, stress reduction meditation can decrease your stress levels, thus boosting your bodys natural ability to stay healthy. Stress Reduction: What Is It And How Does One Do It? Stress reduction meditation is the act of being still. Stillness of the mind and of the body. Many religions describe meditation using metaphysical terms, and for their purposes, meditation, indeed, may be a religious experience that has special guidelines and rules associated with it. However, it doesnt have to be that for you, so dont worry if you dont agree with all of the concepts surrounding the practice of contemplation. A very simple method of stress reduction meditation goes like this: Choose an area where you will be undisturbed for a period of time. Turn off any telephones, TVs or computers and other distractions. Set a timer for 15-20 minutes. Next, sit or lie in a comfortable position and relax your body. Now, since this whole process is about relaxation, you may not want to be in a position where you will easily fall sleep. There is no doubt that sleeping is a relaxing activity, but sleeping and stress reduction meditation are two different things. So in your comfortable position, close your eyes and take a deep breath. And the last step is simple. Just breathe in and breathe out while you keep your focus on your breath or some other simple subject. Our thoughts have a tendency to race through our minds at high speeds almost without our own control. Use stress reduction meditation time to slow it all down. Focus on your breathing or something else that wont cause your mind to race. And as it tries to return to its racing, just bring it back to your breath. Thats it. Call it stress reduction meditation, rumination, or reflection. Whatever word you use doesnt matter because the benefits you experience will be the same. Lets look at them. Stress Reduction: Meditation Benefits As much as stress reduction meditation is about being in a state of non-action, there are a few vital actions that do take place. The first relates to your breathing. The human body absolutely requires a few things to keep it running, and one of them is oxygen. We all breathe involuntarily, but during stress reduction meditation, you bring in more air, essentially feeding your cells. They function better: repairing, carrying nutrients, and staving off possible infections. The brain functions better when adequate oxygen is supplied, and stress reduction meditation is how you put yourself in a prolonged state of calm. The other physical act that takes place is that your thoughts stop their incessant wandering and racing, which, in and of itself, can cause your body stress. Thoughts about when things need to get done, where you need to be, who you need to speak with can quickly overwhelm anyone. Many times anxiety follows, putting pressure on a bad situation and making it worse. You know that those thoughts dont feel good, but did you realize that at the leve l of your cells, your body is actually faltering and breaking down? A little stress reduction meditation each day can decrease and many times eliminate stress completely. No matter how you decide to practice stress reduction meditation, its important to j ust start doing it. 15-20 minutes is all it takes, and the benefits last even longer. Within 20 days, youll notice the changes. Youll notice that the peacefulness spreads to other parts of your life. Even when youre not meditating youll see that youre less likely to get stressed out. Your body will thrive, and your life will improve with a little stress reduction meditation.

Mind, Meditation and the Project Manager

Get the PDF Version By Umesh Dwivedi, PMP

Project manager and meditation seem to be two opposite sides of the world. The link between these two becomes quite noticeable when work stress breaks something; either a manager a project or sometimes both. This article first discusses areas of work stress, its affect, and finally, steps to prevent it. Though in the article a project manager is used as an example, work stress can affect any living individual because every person is prone to it without exception.

Stress and Origin

A project manager is responsible for managing and undertaking projects. Though a project is always a temporary endeavour, it can bring permanent breakdown or burnout into a project manager's life if not managed efficiently. The role of a project manager is comprised of many areas such as managing people, managing stakeholders, managing expectations of the client and so on. A project manager can easily get caught up in the enormity of the task, both mentally and physically. The end result is work stress. Job stress or work stress is not always harmful, but it should be kept within limits. Within a limit, work stress forces us to stay on track. Similar to fear, stress has a biological purpose and is very useful. Many reactions start once we develop stress or fear. After stressful stimulation inside the body, chemicals are released that result in a fast heart rate, sweating and tightened muscles. This change in the body is also called the fight-or-flight response. If the body is exposed continuously to these natural responses, then it creates an adverse effect. Project management contains many challenges and so creates stress generating entry points. The most common challenges that generate a stress level are:

Unrealistic Deadlines.

Project Risk Factors. Management Pressure. Conflicting Situations. Project Environment. Competition. Career Expectations.

And so on...

Stress after Effects

To meet all the requirements of the above factors, a project manager knowingly or unknowingly gets dragged towards more and more stress. The results can be serious. It may lead to sleep disorders, or eating disorders (eating either too much or too little). Those who already have addictions to smoking, coffee or alcohol find themselves more and more caught up in these habits. These addictions provide temporary relief from the stress, but gradually start spoiling the physical, personal and emotional aspects of their life. In this situation one may win a successful project eventually, but will loose everything else in his or her life. Successful project management does not mean a win-lose situation, but rather it is a win-win situation. Research conducted by the National Institute for Occupational Safety and Health (NIOSH) has shown that the effects of stress are:

Headaches. Short Temperedness. Upset Stomach. Low Morale. Cardiovascular Disease. Musculoskeletal Disorders. Psychological Disorders. Workplace Injury. Suicide, Cancer, Ulcers, and Impaired Immune Function.

Managing Stress
There are many ways to reduce stress levels and a few minutes of meditation seems to be the most effective if practiced along with other stress management techniques.

This does not mean you have to be a meditation guru or leave the office to practice it. Practicing simple techniques of meditation is enough for a normal person to keep stress levels under control. Meditation involves making yourself relaxed physically and turning your attention inward to relax your mind. In short it is a mind body medicine. Here are some simple meditation steps: 1. Find a place where you can sit quietly and comfortably without any disturbance. 2. Close your eyes. 3. Start relaxing your muscles gradually from the top of your head to your feet. 4. Breathe slowly and start focusing on rhythmic breathing. 5. Witness everything and judge nothing. 6. As you inhale visualise that you are absorbing energy and fresh air. 7. As you exhale visualise that you are freeing your stress and tension. 8. Repeat this for ten or twenty minutes. 9. Open your eyes. This detachment of a few minutes from the outer physical world will make you feel fresh and energetic. This will also bring down your blood pressure to a normal rate. Productivity is directly related to your mental and physical balance and if you have good balance you can be more productive. Clear mental balance also helps you to develop concentration. Last but not least, if you feel fresh you don't have to depend upon addictive substances like coffee, alcohol and tobacco.

Conclusion
As mentioned earlier, meditation helps you achieve a better mental state. If performed with other stress management techniques like time management, light physical exercise and changes in the workplace environment, it can help to boost your energy, keep you away from stress and lead you to not only a successful project, but also to becoming a successful project manager.