Stress is something we all deal with—it's just part of being human. Whether it's work deadlines, money problems, relationship hiccups, or health scares, just about anything can send someone spiralling into stress mode.

What’s fascinating is how different we are when it comes to what stresses us out. One person might lose sleep over an upcoming dentist appointment, while another can’t stop worrying about a big presentation. Our personal history, sensitivities, and life circumstances shape what flips our stress switch.

 

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Science behind stress

Modern-day “threats” are often psychological—like juggling work stress, bills, and personal challenges. But here’s the catch: our brains still treat these everyday stressors like life-or-death situations, kicking our bodies into overdrive. This constant activation of the stress response might feel manageable at first, but over time it can really take a toll. From burnout and anxiety to a weakened immune system and a range of physical health problems, the long-term effects of chronic stress can pile up in ways we don’t always notice—until they hit us all at once.

According to a 2024 study issued in the journal Heart, there is a certain part of the brain—specifically, the amygdala, a tiny almond-shaped structure. This is the brain's emotional command centre. When you face something stressful, like getting a “we need to talk” text or standing in front of your boss for a big pitch, the amygdala fires up, setting off the famous “fight or flight” response to help you handle the pressure.

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How does meditation relieve stress?

That’s where meditation steps in. It offers a powerful way to counteract the effects of stress by changing how our brains respond to those triggers. Instead of reacting impulsively, meditation helps us create a more balanced, thoughtful response. It even teaches us how to befriend stress, making it less of an enemy and more of a signal we can manage.

Here are 6 powerful meditation techniques that can help reduce stress

1. Mindfulness meditation

Mindfulness meditation is one of the most popular and effective ways to reduce stress. It involves focusing your attention on the present moment, and becoming aware of your thoughts, emotions, and bodily sensations without judgement. Neuroscientists are diving deeper into how mindfulness training—turning our focus inward—can impact everything from depression and memory to stress and ageing. As per a 2024 study issued by Cognitive Neuroscience Society, by practising mindfulness, you train your brain to be less reactive to stressors, which can help you feel calmer and more centred throughout the day.

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2. Music meditation

Music meditation combines the soothing power of music with the focus of meditation to promote relaxation and stress relief. During this practice, you listen to calming music, often without lyrics, and allow the sounds to guide your mind into a peaceful state. A 2016 study issued in the Journal of Alzheimer's Disease shows that listening to music and meditating can slow down your breathing, reduce muscle tension, and help you disconnect from stressful thoughts. It also has beneficial effects on stress, mood, sleep, and well-being in adults with subjective cognitive decline.

You can use instrumental music, nature sounds, or even specific meditation playlists designed to help induce relaxation. Music meditation is especially helpful if you find it hard to meditate in silence, as the gentle sounds can keep you grounded and focused.

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3. Body scan meditation

Body scan meditation involves systematically focusing on different parts of your body, from head to toe, to release tension and bring awareness to physical sensations. This practice helps you identify areas where stress may be accumulating—like tightness in your neck, tension in your lower back, or a clenched jaw. As you mentally scan each body part, you’re encouraged to relax it, allowing the stress to melt away.

As per a 2024 study published in the Japanese Psychological Research, although mindfulness programs have been devised for patients with ADHD, body-scan meditation is more effective and manageable by both patients with high and low ADHD tendencies for performing meditation easily without the need for special tools. This technique is particularly beneficial for those who experience physical symptoms of stress, like headaches or muscle aches. By regularly practising body scans, you can develop a greater connection with your body and become more attuned to early signs of stress, helping you address it before it builds up.

 

4. Mantra meditation

Mantra meditation uses the repetition of a word, phrase, or sound (often called a “mantra”) to help quiet the mind and focus your attention. The most famous mantra is "Om," but you can choose any word or phrase that feels calming or meaningful to you. The repetition of the mantra acts as an anchor, keeping your mind from wandering and creating a sense of inner peace.
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5. Walking meditation

Walking meditation is a great option for those who find it difficult to sit still for traditional meditation. Instead of rushing to get from one place to another, you walk slowly and deliberately, focusing on each step, the sensations in your feet, the feeling of the ground beneath you, and the rhythm of your breathing. This technique can be especially useful in reducing stress during a busy day—whether you're walking in the park, around your home, or even in your office.

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6. Loving-kindness meditation

Loving-kindness meditation, also known as "metta" meditation, involves directing feelings of love, compassion, and kindness toward yourself and others. During this practice, you silently repeat phrases like “May I be happy,” “May I be healthy,” or “May others be at peace,” while visualising sending warmth and goodwill toward yourself, loved ones, and even strangers.

A 2024 study in the Clinical Psychology Review points out that loving-kindness meditation has a positive effect on mental health. This meditation cultivates positive emotions and helps counteract feelings of stress, anger, or frustration. It’s particularly powerful for those dealing with emotional stress, as it promotes a sense of connection and empathy. 
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By focusing on your inner self, you can soften the impact of stress and improve your overall emotional well-being. Integrating any of these meditation techniques into your daily routine can assist in stress management, enhancing mental clarity, and fostering a profound sense of tranquillity. Each technique presents a unique approach, allowing you to select the one that best aligns with your preferences.

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