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Using NeuroMeditation and Other Tools to Reduce Your Stress Level and the Impact on Your System
The negative impacts of stress is well documented as is the connection between stress and many diseases. The first step to reducing stress is to consider all the things you are doing and if there are any that can be eliminated. We are not designed to live constantly in a high stress state; our "over doing" is a huge contributor to high stress levels. Meditation and other tools can help bring your stressed state into calm and homeostasis.
Cortisols and Their Impact
Cortisols and Their Impact
Why Listening To Your Body Matters
Why Listening To Your Body Matters
Which Styles of Meditation are Best for Stress
The Cingulate Gyrus -
How to Recognize a ‘HOT’ Cingulate
Meditation COOLS the Cingulate
When you are stressed and it is running high, you get a "hot" cingulate. Meditation is one way to cool the cingulate down.
Focus can interrupt the amygdala's response to stress, activation, or perceived threat. Mindfulness helps cool things down.
Which Styles of Meditation are Best for Stress
For stress you want to choose Mindfulness and Quiet Mind, however, you may need a focus meditation to interrupt the racing mind first. Listen to yourself to know which. If your mind is racing or you feel your state in a ‘fast’ mode. If you try a MF or QM and struggle because of the racing feeling/thoughts, switch to a focus meditation first AND/or practice a movement meditation and then move into sitting meditation when you feel the stress level come down a notch.
Meditations for Stress
When Your Stress is Running High - Start with a Movement Meditation and/or a Focus Meditation
When Your Stress is Running High - Start with a Movement Meditation and/or a Focus Meditation
Go to the Movement Meditation page and the Focus Meditation page to experiment and see which you connect with and works for you the quickest.
My favorite Focus meditation for interrupting the racing mind, the stress response, and to balance the mind
Use this meditation to balance the mind, increase focus and attention, and most importantly to interrupt the signaling from the amygdala so that you can bring your system into CALM. This is my version of one from the NMI page on insight timer and also on this page.
Music: Powerful Meditation Music for Concentration and Focus by Meditation and Healing on YouTube
This meditation anchors you in your strong, immoveable center and allows you to rest in strength as you observe all thought, feeling and sensation that arises
Music: Bamboo Garden by Buddha’s Flute
This focus meditation uses imagery of the tree of life; drawing energy up from your roots and down from your limbs and leaves, allowing them to mingle, grow and connect you with the vitality of life.
Music: Golden Blossom by Buddha’s Lounge on YouTube
This meditation guides you through shifting your attention inward to: build connection with self and body; increase awareness of, and ability to listen to, information coming from your body which can help you begin to tune into what state your nervous system is in and to assess effectiveness of interventions
Music: Krishna’s Healing Power by Buddha’s Lounge on YouTube
The system responds and can return to calm when you send it messages of safety. This meditation is helpful for that, or whenever you need a barrier to the world, a deep sense of safety, unconditional love and support, or when you are doing difficult work. Practicing often can help restore a sense of safety.
Music: Golden Blossom - Tranquil Flute by Buddha’s Lounge on YouTube
This Meditation anchors you into your stable, rooted self using the vagus nerve; balances the mind through bi-laterall focus and bi-lateral touch
Music: Vagus Nerve Stimulation by Narayanjot Records on YouTube
Open the Heart by Being the Tree AND the Forest
This meditation uses imagery of being both the single rooted tree AND the entire forest to Open the Heart and increase connection
Music: Morning Flute Music - New Day by Buddha’s Flute on YouTube
Awe is beneficial for everyone, especially when dealing with anything difficult. Do this often - even for a couple minutes when you are stressed/overwhelmed/hurting. This meditation guides you through remembering, with all of your senses, an experience of being in a place where you FELT AWE
Music: Village Love Story by Buddha’s Flute on YouTube
This meditation helps you to gently stretch into acceptance of things that may be difficult
Music: Dive into Tranquility - Buddha’s Flute on YouTube
This meditation guides you through increasing love and compassion for yourself. Observe yourself and how the experiences of life have impacted you. Through the lens of love, connect with both giving and receiving whatever is needed, fostering and growing your compassion and understanding for yourself.
Music: Healing Mother by Buddha’s Lounge on YouTube
This meditation is the basis and foundation of Open Heart meditations. It increases love and compassion for self and others.
Music: Peaceful Garden by Buddha’s Lounge on YouTube
Weave yourself INTO life
This Open Heart meditation increases the felt sense of being woven into the very fabric of life
Music: Village Love Story by Buddha’s Lounge on YouTube
Various Routes to Quiet the Mind
Various Routes to Quiet the Mind
This meditation connects you with being like a tree and then slowly to the feeling of being the entire, vast and expansive forest
Music: Relaxing Flute Falling Leaves by Buddha’s Lounge on YouTube
This meditation uses space imagery to quiet the mind for sleep. Using both the darkness between all things in space and its vast neverending expansiveness.
Music: 8 Hour Hans Zimmer Time Cover by Cozy Sleep Sounds on YouTube
This meditation aids you in accepting and facing the unknown through connecting with your core immovable self and anchoring into your strength.
Music: Calm Mountains by Fantasia Echoes
Ouroboros for Letting Go & Shedding the Past
** Caution: This Meditation is not suitable for people living with, or experiencing, suicidal ideation **
Using imagery of Ouroboros, this meditation supports you through times of great change, growth and/or transformation. It assists you through your process of, and your acceptance of, letting go and shedding the past - moving you forward into this new life phase.
Music: Peaceful Garden by Buddha’s Lounge on YouTube
This meditation can be helpful when you feel pulled in opposite directions or the splitting experience arising from what seems to be conflicting thoughts, feelings, or sensations. By helping you stretch and expand the meditation this supports you so that you don’t have to pick either/or, and rather can hold BOTH things.
Music: Krishna’s Harmonious Flute by Buddha’s Lounge
This meditation supports you in expanding yourself as you hold both your joys and your sorrows.
Music: Buddha’s Flute - Healing Mother by Buddha’s Lounge
My Favorite NeuroMeditation Institute Meditations for Stress
You will need to go to Insight Timer or download the app to access these
This uses cloud Imagery
NMI: Awareness of Thought Mindfulness Meditation
This uses water imagery
When Your Stress is Connected with Guilt or Regret
This meditation gently guides you through sitting with your deep regrets and assists you in allowing and receiving the balm of self forgiveness
Music: Dive into Tranquility by Buddha’s Flute on YouTube
When Chronic Stress Results in Depression
This meditation assists you in moving through the waters of Depression which ebb and flow.
Music: Bamboo Garden by Buddha’s Flute on YouTube
The Vagus Nerve & Polyvagal Theory
What are the Vagus Nerve and Polyvagal Theory & Why do they Matter to YOU?
Key to reducing stress is knowing the way your body signals to you that it is getting too stressed or moving out of healthy stress and into damaging stress. Learning about the Vagus Nerve and the Polyvagal System can help you learn to listen to the messages from your body and can help you learn to regulate your response by learning ways to shift into the parasympathetic ventral vagal system; the rest and digest or calm state.
Go to the Vagus Nerve and Polyvagal Theory Page for Images, Links and More Information
Working with Safety
Working with NATURE
Working with Connection
Working to
Know Thyself
Go to these pages for more info and meditations for these four:
Safety, Nature, Connection and Know Thyself
Therapists Can Help You Find Ways to Manage, Understand and/or Reduce Your Stress
This website has SO many AMAZING resources, which are broken down in clear and usable ways, to help you that is safe and inclusive.
This link takes you to the crisis section of a page, which has very important info, but also has more info if you scroll up. There you will find links to finding whatever resource you need.
On this page link you can find a therapist by zip code and find telehealth practitioners as well. You can filter by style, age, years experience, specific practice, insurance etc...
Getting into NATURE Reduces Stress and Its Negative Impacts
Ways to Access Nature if You Can't Get out Into it
Ways to Access Nature if You Can't Get out Into it
Get OUTSIDE!! If you are at work or anywhere and feeling stressed, just step outside and sit next to a tree or where you can look at nature in some form.
Breathe and notice all of your senses.
Go to the NATURE page for more information and meditations for connecting with NATURE.
Using INFORMAL Mindfulness Daily to Reduce Stress
Informal Mindfulness is simply the act of choosing one (or more) activity you do daily and then focusing ONLY on that ONE thing while you do it. When your mind wanders just notice and come back to the activity you are focusing fully on. This can include using your senses to practice being fully in the moment with all of you.
Examples:
walking the dog
washing dishes
brushing teeth
cooking
eating
pulling weeds
cleaning
ANYTHING you do daily
Practicing Informal Mindfulness
Watch for the GEMS!
We are bombarded with stressors in life. Without ignoring the things that are a difficult, begin to notice the small gems that bring you even a small amount of joy, pleasure or delight. Take even a few seconds to savor and appreciate this gems in YOUR daily life.
Bringing Your System into Homeostasis with BREATH
RSA Breathing: Syncing Your Heart Rate & Your Brainwaves
RSA Breathing: Syncing Your Heart Rate & Your Brainwaves
Respiratory Sinus Arrhythmia RSA is when your heart rate and your brainwaves are in sync. This brings your system into homeostasis and calm. The breath pacers below are just two options. The most important thing is that you can customize the settings and it should be FREE.
Once you download your breath pacer, adjust the settings so the inbreath is 5 seconds and the outbreath is 5 seconds with 0 seconds in between or "hold".
Videos I recommend for Listening to Yourself Better & Decreasing Stress
Why Zebra's Don't Get Ulcers
Why Zebra's Don't Get Ulcers
This will help you understand why we are different in our response to stress
How the Body Keeps the Score
How the Body Keeps the Score
Trauma can lead to Stress Disorders
This is available as a book and is the best on Trauma
Temperament, Personality and Perception:
Understanding Your Temperament & Why it Matters
Understanding Your Temperament & Why it Matters
Why Understanding Your Personality is Helpful
Why Understanding Your Personality is Helpful
Perception: Why Understanding Yours Matters & Reclaiming/Redefining Your Perception
Perception: Why Understanding Yours Matters & Reclaiming/Redefining Your Perception
When Your Stress Arises in Response to the World's LACK of Understanding Gender
The Facts About Gender
Transgender Neurobiology
Brain Gender
Neurobiology of Trans-sexuality
Changing Ones: Third and Fourth Genders in Native North America
Changing Ones: Third and Fourth Genders in Native North America
by Will Roscoe
Ancient Bodies, Ancient Lives: Sex, Gender, and Archaeology
Ancient Bodies, Ancient Lives: Sex, Gender, and Archaeology
by Rosemary A Joyce
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