2-Minute Stress Relief Visualization Meditation

How Visualization Meditation Can Help With Stress

Congratulations on taking the first step into improving your health and well-being by understating the cause of stress and the most efficient tools and techniques for coping with it. As it is universally known, modern life comes with frustrations, disappointments, deadlines, and demands that lead to emotional and mental pressure that turns into stress. Stress can affect people of all ages, genders, and circumstances. High stress levels can alter the way we think, feel, and behave and lead to insomnia, sweating, loss of appetite, and difficulty concentrating. Further side effects of stress include: low self-esteem, headaches, muscle tension, anxiety, high blood pressure, and a weakened immune system. From eustress and distress, to acute and chronic stress, what do you do when things get stressful?

Meditate. Encouraging and developing concentration, clarity, emotional positivity and a calm seeing of the true nature of things, meditation is a means of transforming the mind. Through regular meditation, we take charge of our own nervous system and emotions and we reduce stress to manageable and healthy levels. Promoting mindfulness, meditation will cultivate positive mental states like loving-kindness, compassion, patience, and energy that will help us combat stress. We become aware of the patterns of our mind and the way we indulge in stressful thoughts and actively seek things to worry about. By practicing the following two-minute stress relief meditation, you'll learn how your body and mind interact and how to influence your mental state by promoting calmness and contentment.


Preparation Tips

  • Find a place where you won't be disturbed. There is calmness and relaxation that comes from sitting in silence. When meditating in silence, your inner and outer silence meet, offering you rest and peace.
  • It is very important that you are comfortable while meditating and finding the best position is essential. Whether you sit in a lotus or half-lotus position, rest your hands in your lap or on your thighs.
  • Finding the right cushion depends on your posture and comfort. With
    out proper support, your legs, hips, spine, shoulders, and head can become misaligned.
  • Used to count the number of times a mantra is repeated, breaths taken with repetitions of Buddha’s name, counting beads or malas are the perfect tool to help your mind concentrate on meditation. Every gemstone, material, and color is said to have different meaning and energy.
  • Sounds are also widely used as to aid in the act of meditation. Created to help beginners to start a sustainable meditation practice, these meditation sounds will flood the body and mind with the relaxing qualities of the music.

Guided Visualization Meditation for Stress Relief

  1. Dim the lights and put on some comfortable clothing. Create your meditation space with personal touches such as candles.


  1. Close your eyes and take your awareness to your breath. Breathe in for the count of two and breathe out for the count of four until you feel more relaxed. Each breath should be deeper and fuller as you slow your breathing and relax your body.


  1. Tense up your muscles, from your feet to your neck and allow your body to suddenly relax. Hold the tension for a few more seconds and relax. Let your entire body be heavy.


  1. Take another deep breath, imagining the air filling your lungs. Let your chest rise and fill with pure refreshing air. Notice how much more relaxed you are now as you let your body and mind experience this quality time-out.


  1. And now with that peaceful state, visualize a cloud under your body, cushioning every muscle. A beautiful blue sky is above you, casting itself into infinity. Imagine the cloud rising and floating away from it all. Here, you are completely free.


  1. Look down at the world below, presenting itself with a colored quilt of meadows, farmland, a ribbon of rivers, and a scatter of houses. The blue eyes of lakes, forests following the rise and fall of hills and valleys. The air sweeps you along but you are perfectly warm, relaxed, and secure.


  1. Take in the sights, sounds, and smell. You can feel the sun radiating through every cell of your body. This is your sacred place. Allow the warmth of this place to relax your muscles and release any tightness.


  1. Take a deep breath in, focusing your energy and thoughts on this area. Exhale and send out with the breath any stress or tension.


  1. Take a few moments now to repeat the process. Breathing in, filling in the center of your body, directing the energy to your place of concern, exhaling, releasing stress and tension.


  1. Repeat to yourself: I easily find calm and peace in my life. Life is joyful. I have a strong body, sharp mind, and carefree spirit.


  1. Take a long slow breath in. Gently release the breath feeling peaceful and relaxed, reawaking your body by slowly moving your fingers and toes. When you're ready, open your eyes.


  1. Be mindful of the gift of relaxation you've just given yourself, knowing that you can return to the cloud and leave the world behind you, whenever you wish.


Keep Up the Good Work!

Congratulations! You've successfully lowered your stress levels! When taking positive steps to combating stress like this, your attitude naturally improves. Choosing meditation as a means of improving your health and well-being, will bring awareness and acceptance of your feelings and offer tremendous benefits. This practice of meditation will make you feel rejuvenated, energized, and surrounded by positive thought. This personal journey will have a great impact on your life, helping you become a more conscious, peaceful, and carefree version of yourself.


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