Targeted Stress Reduction Methods

Are you curious and willing to explore some different approaches to your inner and outer life and to the mystery of being human?



Have you convinced yourself that you could not possibly add one more thing to your plate of ‘important’ things to do?

Do you often feel too tired or do not have the energy or strength to take on anything else, even something you want to do and know could help you?

If you just don’t know what to do in order to feel happier or more satisfied there is a simple principle you must understand is at work in your life.  It is important to spend time each day being fully present and to set clear intentions for yourself to you can throw yourself wholeheartedly into life. This work offers you practices or strategies to initiate change – change in yourself, change in your relationships by interacting differently with others, and change in how you perceive your purpose in life.

Paying attention to your breath in a way that does not add, subtract, or try to change anything about the present moment has been practiced by human beings for thousands of years as a way to enter and remain in the present moment.  In this work you will learn to establish presence – receptive and allowing awareness- by practicing mindful and kind attention to the simple sensations of your breath.  Being present this way is the doorway to the timeless now. Mindful attention to the breath is not the only way to be more present, but it is a good way, and you always have your breath with you!  

Now with presence established, you can set your intention for the activity or practice you have chosen. Intention is potent.  Practically nothing we do in human happens without some preexisting intention. Think about it – No movement, no action happens without some thought or idea or intent before hand.  Even if these movements occur from some unconscious or semiconscious pace, the decision to act or react occurs first. So, set your intention for your meditation or stress reduction practice.  This can be very simple, just think or say, “ May this meditation or exercise produce relaxation or peace within me” or something similar. Only you know what you need at any given time.  

The only thing you have left to do is to actually do the exercise or activity!  So, it’s simple : 1) Be present, 2) set your intention, and 3) do your practice wholeheartedly.  It’s important that you remember to do these three steps. I say this because I do not always include these three steps in with each suggestion.  Some will, some will not. Follow the instructions, but always remember to include the three steps of 1)presence, 2)intention, 3)action. The order is important.   So, it is a good idea for you to breathe mindfully for a few breaths and to set an intention before you do any of the exercises. Frankly, this advice applies to any area of your life where you need to take action.  Breathe, set your intention for the outcome you desire, and just do it!

In this work I share many, many exercises or activities that you may pick and choose from amongst.  You do not have to try them all, though it might be very interesting for you to do so! Feel free to work with the ones that speak to you and leave the rest.  That having been said, you will likely benefit from experimenting with things that do not initially appeal to you. Allow happy surprises into your life by allowing yourself to experience new things, so long as your gut does not warn you away from doing so.

This is an ongoing series quick meditative practices for relaxation within oneself, within relationships, enhancing awareness, and improving one’s outlook.  Check back for new postings in this series every week or so check out these quick meditative practices now…

Quick Inner Relaxation Meditative Practices

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The Metaphysics Lessons List

The Metaphysics Lessons Blog under these Categories: Prayers and Meditations, Stress Reduction and Longevity Advice, Practical Metaphysics Lessons

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Stress Reduction Practices for Inner Relaxation

Building Inner Harmony

This practice uses the simple prop of your hand, or specifically your fingers.  It is a highly effective relaxation technique. Start mindfully giving attention to your breath and get yourself into a comfortable position, but not so comfortable that you will go to sleep.  Set the intention of building harmony within yourself for this practice. Now, follow these five simple steps to a pleasant sense of inner ease.

  1. On the same hand, touch your thumb to your index finger.  Now travel back in time to when you felt a healthy exhaustion after exerting yourself physically, such as exercise, gardening, mowing the lawn with a push mower or cleaning your house or garage.
  2. Next, touch your thumb to your middle finger. Travel back in time to a loving exchange with someone special, such as reading a cherished love letter, recalling a deeply emotionally satisfying sexual experience, a heart -expansive conversation with a loved one.
  3. Touch your thumb to your ring finger and recall the most caring gesture you have ever received.  Take this opportunity to truly accept this gift.
  4. Touch your thumb to your little finger and travel back in time to the most magnificent place that you have seen or dreamed about.  Take this moment to absorb all the beauty that surrounds you.
  5. Slowly open your eyes.  Wiggle your fingers and toes. Lift and drop your shoulders and come fully back to the present.

Feeling Safe

This post is one in a series of stress reduction practices for achieving deep inner relaxation.

I find it helps to ask myself every day, ‘What did I do to care for myself today?’.  This practice helps keep me mindful not to let myself fall through the cracks of my busy life.  It is important to understand that taking care of oneself is integral to taking good care of others.  Taking good care of ourselves allows us to take care of others.

feeling safe

It is fundamental to self care to keep stress at a minimum.  Choose from these collections of daily practices to help you relax your body and reduce the stress you carry.  Doing so will help you reduce stress, rediscover your passion for life, relate better to loved ones and colleagues, side step nagging tensions, petty distractions and useless worries.  These practices will make a real and lasting change in your life by relaxing your mind and body and energizing your soul..
The Practice for Feeling Safe

There is a profound power in the simple gesture of wishing safety for yourself.  As a meditation, this practice is done in the same spirit of a parent holding a frightened child and lovingly whispering soothing words.

The feeling of safety is priceless and often elusive.  Even the possibility of safety might at times seem unreachable. 

  1. Breathe mindfully for about one minute.
  2. Set your intention. For example, “May this practice support a feeling of safety in me.
  3. Relax. Let your eyes close, and imagine a picture of yourself.
  4. Bring compassionate attention to yourself, as a parent would a child.
  5. For the next few minutes, imagine speaking directly to yourself, whispering, “May I be safe and protected from all harm.”  
  6. Wish yourself safety as you would wish a friend a safe trip.
  7. End by opening your eyes and moving gently.


Author, Cathleen Vaune Carr

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Mindfulness vs Meditation vs Imagery

Mindfulness is the awareness that arises as you pay attention on purpose with a friendly and accepting attitude to whatever is present.  Being mindful means being present consciously. Being mindful is at the heart of your self care time. Mindfulness of your breath is how you establish presence.  Be open to being mindful in more places and in different ways in your daily life.

Meditation is an activity of directing your attention, so you will become more aware and more understanding and wise.  Meditation is about much more than simple relaxation. Some meditation methods emphasize narrowing your attention to a simple object or a quality.  Other meditation practices focus upon developing clearer and deeper awareness of what is happening. Both approaches are useful. They both promote calm attention and awareness for feeling more ease and peace, for greater understanding, and for the development of desirable qualities, such as kindness, compassion or joy.

Imagery is the thought process that involves and uses the senses: sight, hearing, smelling, feeling, tasting and the sense of movement and position.  You use your imagination to facilitate communication between perception, emotion, and bodily change. It is one of the world’s oldest healing modalities.

Acting wholeheartedly is central to all these activities.  



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Oh, the benefits of living a purpose-driven life are priceless.

Wouldn’t it be great to have a clear purpose in life?

Do you ever wonder what the heck you are supposed to be doing here?  Of course your do!  But what if you don’t know what your life purpose is?

  • What if you are a lousy goal setter, easily distracted, easily thrown off course, and very often full of self-doubt?
  • Maybe you have just graduated from college, and aren’t sure which direction to head.
  • Perhaps you’ve just been fired from a job or retired and don’t know what you should do now.
  • Maybe you have a number of interests and don’t know exactly which to focus on.
  • Want to know where your life is headed?
  • Need to understand your past?
  • Could you use a full life map?

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The Gratitude Lists

Reflect upon your present blessings upon which every man has plenty; rather than on your past misfortunes of which every man has some.  Charles Dickens

To become more aware of your many blessings it helps to make gratitude lists.  Start each day with a grateful heart and watch your blessings multiply.

Gratitude Challenge

pooh gratitude

Make a list of ten things you are thankful for in your life.  Write the list out.  Repeat creating the list of 10 things 3 times per day for 30 days. Each list must be 10 new things for which you are grateful -with no repeats- each of the 3 times per day, every day.  I dare you to try and count all your blessings!  If you miss even one session you must start over again.



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AFFIRMATIONS and Affirmation Challenges


{This page is updated with more affirmations from time to time, so check back for more later}

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Affirmation Challenges:


To Boost Confidence

Repeat this affirmation 9xs per session and at least 3 sessions per day for 30 days.  If you miss even one session you must start over again.

“I AM divine perfection made manifest in all that I think, say and do.”



To Realize Stronger Evidence of your Divinity and to Feel Grounded

Repeat this affirmation 9xs per session and at least 3 sessions per day for 30 days.  If you miss even one session you must start over again.

“I AM that I AM, I AM that I AM, I AM that I AM that I AM that I AM.”



To Keep or Obtain Appropriate Perspective on Your Life

Repeat this affirmation 9xs per session and at least 3 sessions per day for 30 days.  If you miss even one session you must start over again.

“I AM a divine being having a human experience.”



To Unblock Internal Energy

Repeat this affirmation 9xs per session and at least 3 sessions per day for 30 days.  If you miss even one session you must start over again.

“I AM open to life’s powerful energy; I allow this energy to flow freely through me. I AM dynamic changing energy; I play freely with my thoughts, feelings and sensations.”


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Simple Meditation for 3 Intentions

This short and easy meditation combines three intentions to develop a strong and supple body, a clear mind, and a spirit filled equally with power, love, and wisdom.

Sit comfortably.  Close your eyes.

Inhale and repeat silently: ‘My body is strong and supple’.

Exhale and repeat silently: ‘My mind is clear’.

Inhale and repeat silently: ‘My spirit is filled with power, love, and wisdom’.

Exhale and repeat silently: ‘ All in equal measure’.

Breathe and feel your intention fill your entire being.

Stop doing this whenever you feel you have had enough.



        • Slows the mind
        • Reduces blood pressure and heart rate
        • Calms the entire being
        • Promotes peace and serenity
        • Brings you back to the present

Here’s a short meditation for health on YouTube compliments of Metaphysics Today channel


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