Be still and know I am God. Psalm 46:10
It happens to all of us. Money, work, school, health, children, partners, children…the list goes on. And let’s face it, there are plenty of things life can throw at you everyday. Even as you get up in the morning your mind will walk through a minefield of worrisome situations. In many cases, worry can be useful especially when solving problems but much less useful when it interferes with what we know to be our optimum personality.
Today, scientists have shown on many occasions that practicing simple relaxation techniques can boost oxygen consumption, lower blood pressure, and naturally regulate heart rate. Vast array of conditions such as hypertension, depression, cancer, arthritis, insomnia, infertility, anxiety, and even aging, appear to be positively affected by just relaxing.
The American Psychological Association published and online article about a pioneering study lead by Dr. Herbert Benson, a Harvard educated cardiologist and researcher. The study suggests that practicing simple relaxation techniques can actually lead to genomic activity changes in the human DNA. The maverick researchers, led by Benson, analyzed participant blood samples and discovered that nearly 40,000 genes were found to have been transformed after relaxing for a few minutes a day and after a 6 week period. These changes led to natural anti-oxidation activity and anti-inflammatory changes in the body.
There many ways people overcome the effects of daily stress, but there are five well-known scientifically tested and proven methods that work. In a study called “The Peaceful Mind”, developed by psychologists specifically to help people with dementia (Paukert et al., 2013), demonstrated how relaxation reduces stress and improves cognitive skills.
So, here's the top five relaxation techniques scientists studied with great results.
This step is skipped by most people. Yet is is central to the Christian faith. Before we take communion we are to examine ourselves and ask for forgiveness. When we pray, our mind will generally wander, then while praying we examine situations and petition God. This is called awareness.
Becoming aware of our misgivings, shortcomings, and faults, or someone else, may cause anxiousness which can lead to physical symptoms. So become a prayer master! Let all your reflection be known to God and let go. God will handle the rest. Once, you let go, try not ruminate over what you confessed, just let it go and be aware of God. This will give lots of peace.
If you’ve been reading ChristAudio blog you know that the breath has a great impact on mind and body, and that most people practice shallow breathing, which can lead to dizziness, anxiety, and a few others ailments.
Many people lack conscious control of their breath. Breathing properly, that is, rhythmically, smoothly, and deeply sends a message to the brain that all is well, which enhances performance, thinking, cognitive skills, and more.
So, when you feel anxious, or stress out, try changing your breathing pattern. Count 4 to 6 for the inhale, and 5 to 7 seconds for the exhale. Breath smoothly and deep into your lungs.
3. Calming thoughts
we've all heard it before, right? "Calm down" This is easier said, than done. During troubling times it can be difficult to have calming thoughts. But we have two of the greatest weapons in our mindful arsenal, the Bible and our faith.
The word of God is true and infallible and in His word we must put all our faith. This alone can release tremendous amounts of stress. Then we have the written word which we can use to cultivate within ourselves. Changing the way we think, speak, and act. This is formula of success is practiced by the greatest practitioners of our faith. Try it!
4. Increase activity
When God created us, He created us with a strong body, mind, heart, and soul for a reason - to withstand many things. Many people naturally gravitate toward a peaceful environment, or create one for themselves, during stressful times, but activity can actually bring just as many benefits, if not more!
By seeking "peaceful" environments sometimes people disconnect. This can lead to a wandering mind which can lead to anxiety, and even more stress. Whereas when you engage in activities you enjoy, like walking, hiking, biking, running, and any athletic activity we feel better.
The reason you feel better is because natural neural transmitters and powerful hormones are into the brain and body. This effect is very similar to what meditation offers and will help with clarity of mind while boosting mood and creativity. God designed you to withstand just about anything, so activate God's design in you!
There’s nothing worse than lying in bed, alone in the dark, with only your own thoughts swirling around your mind. Here's three great tips. Listen to an audio version of the Bible. Pray like a Christian monk. Monks pray in a repetitive fashion until they feel God peace within. Choose a prayer and pray until you fall asleep. Listen to Christian meditation music.
Hope this helps on your journey with Christian meditation. God bless you. See you in the kingdom.