Breaking Away From Stress With Meditation

Zy Marquiez
July 5, 2016

“Meditation is not like doing reps at the gym.  It strengthens your attention muscle.”
– David Levy

“Give me silence.  Let me ponder my despair.  Where the trees and the birds know no cruelty.  And where I may learn to breathe again.  Without the harsh views of humanity.  Without judgment or jury.  Just me, the trees, the green.  And my silence.”
– Amelia Dashwood

Meditation is a tool that is as great and powerful as its precision of use.

A still mind helps employ this tool and its effect will be proportional to the drive the individual employs in its application.

Calming the mind can help:

Better sleep
Clearer focus
Greater effectiveness
Anger control
Ability to learn faster
Stress release
Less distraction
Better concentration
Reduced depression
Enhanced physical relaxation[1]

Michael Singer, in his book The Surrender Experiment, covers many experiences that expanded his consciousness when he became ready to allow things in life to happen, rather than forcing things to manifest in his own manner.  In his intriguing and thought provoking book he writes:

“Challenging situations create the force needed to bring about change.  The problem is that we generally use all the stirred-up energy intended to bring about change to resist change.  I was learning to sit quietly in the midst of the howling winds and wait to see what constructive action was being asked of me.”

This resounding passage helped me change the path of stress that was chosen by me to a more consciously calming road.

Another effect of reading the above passage was that it was as if the stress-balloon popped, and it was quite shocking at first.  This was due to the realization that change was being resisted by me, and that was one major factor causing stress in my life at the time.  Synchronistically enough, it was after that very moment subsequent to reading that particular passage and making the choice to change that everything in my life began snowballing into positive circumstances once it was decided by me to become proactive, rather than reactive.

Such resounding change wasn’t able to take place until my eyes and mind were open to it, and willing to act on it.

In Meditation For Warriors – Practical Medication For Cops, Soldiers & Martial Artists, Loren W. Christensen not only shows many anecdotal evidence by those in the martial field of the benefits of meditation, but he also offers various ways that meditation can be employed.

As the author notes, one army veteran told him:

“There was a soldier in Afghanistan into the Zen/hippie stuff.  He was always meditating, doing yoga, whatever.  Thing is, he always seemed so calm no matter what was going on.  So I asked him to show me how to meditate.  After a while, it started to make a huge difference on how I mentally dealt with stress in combat.”[3]

Christensen’s friend, Paul McRedmond, who was a long-time martial artist, retired police officer, and avid meditator for nigh five decades, related:

“The nervous system can only take so much dynamic input before it crashes/needs to sleep, etc.  It’s like filling a cup with water.  The cup can actually take more water than just the cup’s measure.  But one more drop can cause more water to flow from the cup than just that one drop.  Loren, you’ve dealt with many, many ‘last straw’ [last drop of stress] people.  With them, a seemingly random event, a single word or a glance can cause emotional upset, panic, screaming, and, sometimes, really stupid actions…There are three ways to empty the cup: You can get a bigger one.  You can dump or drain the water in the existing one, or you can avoid water.  Training, relationships, good nutrition, and exercise all enlarge the cup.  Sleep allows some of the water to drain and vacations get you away from the water.

But, meditation does all three at once.  It expands the capacity of your nervous system by creating coherence [a synergistic pattern of brain wave frequencies across the main 4 quadrants of the brain], it allows for greater restfulness during sleep [draining the water], and [here comes the woo-woo stuff] to eventually become water.”[4]

Essentially, meditation impacts the health of the individual through what are called “stress reduction pathways” within your brain.  As Researchers at the Carnegie Mellon University elaborated:

“When an individual experiences stress, activity in the prefrontal cortex — responsible for conscious thinking and planning — decreases, while activity in the amygdala, hypothalamus and anterior cingulate cortex — regions that quickly activate the body’s stress response — increases.

Studies have suggested that mindfulness reverses these patterns during stress; it increases prefrontal activity, which can regulate and turn down the biological stress response.

Excessive activation of the biological stress response increases the risk of diseases impacted by stress (like depression, HIV and heart disease).

By reducing individuals’ experiences of stress, mindfulness may help regulate the physical stress response and ultimately reduce the risk and severity of stress-related diseases.”

There are countless other examples that showcase what individuals in high-stress environments thought of the regular use of using meditation as a tool.  That convinced me, as an individual, that there could probably be some merit to what they spoke of.  And there was.

After learning how to employ meditation, issues that used to bother me, melted away.

Empty/inflammatory comments people made, affected me no longer.

Stressful scenarios that used to be obstacles became puzzles to be solved rather than detriments on my path.

Because of the above reason, and more, meditation has always been a staple in my life, and always will be.

There are many ways stress can be conquered, and these techniques are up to the individual to figure out what helps them best.  In my case, reading, working out & meditating have always worked best, with the last one netting the most benefits by far.

Whatever tool/technique one decides to choose to deal with stress, it’s of utmost importance not only to refine this tool, but to hone it as much as possible for when it is needed.  The beauty of whatever technique/tool you choose, is that the more you employ it, the more efficient you will become with it.  But its benefits will only accrue by being regularly proactive.

Ponder about it, a perfectly honed tool sitting in the attic of your life most of the time does nobody any good.

Please keep in mind, when the next obstacle in your life arises, it’s not to bring you down.  It’s to test you.  It’s to show you what you’re made of.

But nothing great will happen unless you unleash the power of your mind in its full potential.

As Eckhart Tolle intimated:

“Your mind is an instrument, a tool, a weapon.”

The mind, your mind, is your greatest asset.

Be cognizant.

Hone it.

Employ it.

To sum up, the following quote is left for your contemplation:

“The mind can be our best friend and advocate in getting what we want in life, or it can pull the breaks on and be a nasty little foe – the choice is yours – choose your attitude.”
– Rachel Bermingham
Sources & References

[1] Loren W. Christensen, Meditation For Warriors – Practical Medication For Cops, Soldiers & Martial Artists, pg. 19.
[2]  Dr. Kelly Brogan, M.D., A Mind Of Your Own – The Truth About Depression & How Women Can Heal Their Bodies To Reclaim Their Lives, p. 260.
[3] Loren W. Christensen, Meditation For Warriors – Practical Medication For Cops, Soldiers & Martial Artists, pg. 19.
[4] Ibid., pg. 19-20
[5] [5] EurekAlert!, Carnegie Mellon Researchers Reveal How Mindfulness Training Affects Health, February 12, 2016

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Zy Marquiez is an avid book reviewer, an open-minded skeptic, yogi, and freelance writer who regularly studies subjects such as: Consciousness, Education, Creativity, The Individual, Ancient History & Ancient Civilizations, Forbidden Archaeology, Big Pharma, Alternative Health, Space, Geoengineering, Social Engineering, Propaganda, and much more. His own personal blog is where his personal work is shared, while serves as a media portal which mirrors vital information usually ignored by mainstream press, but still highly crucial to our individual understanding of various facets of the world. My work can also be found on

6 thoughts on “Breaking Away From Stress With Meditation”

  1. I have tried yoga and relaxation before, ever since stress has driven me close to depression.

    Are there any good medidation YouTube videos?
    Or do I need to stay silent when meditating?

    Thanks for the great information and sorry to bother with such basic questions.


    Liked by 1 person

    1. Excellent question. There are really a lot of ways this can go dependent on the person, but will tell you some of what’s worked for me.

      In respect to the videos, have seen quite a few, and there are some good ones out there, its just that what works for one person might not work for another.

      Because of that reason when asked by others for suggestions, decided that keeping it simple was probably best. In any case, in reality, meditation can be done anywhere, anytime, although, this DOESN’T work for everybody, so my first suggestion is that try finding a place [if possible] that’s quiet that will help still the mind. This can be in a room, in your car, at the park, sitting, however works for you. Again, what works for you might not work for another. The beauty of it is the more a person practices meditating in different places the easier it becomes to still your mind.

      Also, you don’t have to do any particular poses or anything. It DOES help some people, but its not a ‘must’. Some people meditate sitting, others standing, others walking. The one thing that will caution you is not to meditate lying down [at least not at first] because its easy to fall asleep like that.

      Thereafter, the one action for what helps me most, is paying attention to my breath. Am going to write a similar post as the one above about breathing, and different benefits and such, because its so important and overrated. At any rate, when breathing, taking deep breaths, slowly in and out while keeping your thoughts positive is an excellent starting point. For me, it was easier than attempting to not think about anything, and having your mind be calm like water.

      When individuals have many thoughts in their minds its understandably hard for them to quiet their minds. But paying attention to breathing is very simple, and easy. If you can work on calming your mind and picturing yourself in a place that will help you stay focused, even better. Its not always easy in our busy lives though.

      Okay, so, if you can do deep breaths easy, and it works for you and you feel you could do ‘more’ then try this. Breath in for a four count, hold your breath for a four count, breath out for a four count, and and hold for a four count. Have seen this called “Tactical Breathing” and learned about this in the book “On Combat – The Psychology & Physiology Of Deadly Conflict In War In Peace.”

      The whole book spoke at length about countless situations that helped people in different high-stress circumstances, and that 4-4-4-4 count technique was something adopted due to its efficiency in helping ameliorate stress.

      For me, paying attention to my breath and doing that 4/4/4/4 count helps a LOT. This is because even if calming my mind [because whatever reason] is hard at the time, breath control will still be possible. Along with that, the physiological changes one experiences by using that technique a vast and very positive.

      At any rate, meditation can get much more complex from there. As complex as you want.

      For starters, if you’re able to attempt sitting silent as you yourself thought, and are able to control your breath and thoughts and guide them to a peaceful/positive place, then by all means. If that’s not possible for whatever reason, try the breathing in for 4 seconds, hold your breath for four seconds, breath out for 4 seconds and hold for for seconds. Continue this for a few minutes if possible, or for as long as you need to. Doing this also forces your mind to concentrate on breathing, which helps it detach from other possible stressful thoughts, which in and of itself helps greatly.

      That’s merely a starting point, but hope that helps!

      Liked by 1 person

      1. Wow! It’s a whole new post on the comments section 🙂

        Thanks a lot for the tips.
        I will start from the 4/4/4/4.
        I think I can do that and, then, look for other ways to enhance inner cure through meditation.

        Again, thanks a lot!

        Liked by 1 person

        1. No problem! There’s many ways we can tackle stress, and there’s also various things to help depression too.

          Sunlight, for instance, has been shown to help people battle depression. Found out through a friend of mine that went to Greece, and found out that because she was Vitamin D deficient she had gotten depressed. That’s not something that doctors will tell you. So in Greece, she spent the whole summer outside in the sun and voila, her depression was gone at the end of her vacation. Then she made the link and showed me the information. Was astounding at the time finding that out.

          If you have time, read this:

          Its a well worth article. If you have any more questions don’t hesitate to ask. After all, the whole point of this blog is to help others realize not only some of the issues at hand, but find out ways for each of us to regain our power and health back. Cheers!

          Liked by 1 person

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