Meditation to Relieve Stress

Meditation can impact your health, attitude and well-being, and it is completely free. Here’s how to start.

Alice McCall is an author, counselor and transformational energy healer. Here she shares some advice on meditation to relieve stress. You can learn more about her at


We have all experienced the physical symptoms of stress, such as sweaty palms, a racing heart, uneasy breathing, or a knotted stomach. When stress becomes chronic, people begin to have physical symptoms that go beyond mild headaches. Ongoing exposure to stress can contribute to conditions like depression, diabetes, heart disease, obesity, ulcers, sexual dysfunction, hyperthyroidism and cancer.


The good news is that you can use meditation to relieve stress. Stress is preventable and manageable! One of the best tools to reduce and prevent stress is meditation, and it is free. All it takes is a commitment to engage in this self-healing activity on a regular basis.


Spending just 15-20 minutes in meditation to relieve your stress each day can have a huge impact on your immune system, attitude, morale, concentration and calm center. Meditation not only has this wonderful physical, emotional and mental impact, but it also allows an opening for a stronger spiritual connection with God.


Tools for Meditation – To Relieve Stress, Just Practice

One of the biggest contributors to stress is our own worries, doubting thoughts and fears. Have you ever listened to the tone of your mind’s chatter? If your self-talk is not positive and affirming, it can trigger a stress response from your body, as well as make any existing stress much worse.


Meditation is a tool to help you silence your mind. The practice of focusing completely on your breathing during meditation takes your mind away from any “mind clutter” and helps to eliminate unwanted emotions. This naturally leads to a state of increased calmness that is beneficial to you and your body. Most people report feeling renewed after a meditation, using adjectives such as peaceful, serene, calm and inspiring.


Many feel they are too busy to take the time to meditate and relieve stress. The concern is that any time spent meditating takes away from time allocated to other activities. However, when you create this special time for yourself, it gives you the focus and positive energy to excel in your other obligations.


If you have not meditated before, know that there is no right or wrong behavior during meditation. Each meditation will relieve some stress, and each is a one-of-kind experience. Everyone deserves this kind of personal attention. This is a self-care activity!


In my practice as a cellular-level healing consultant, I regularly hear from clients, “I’ve tried to meditate, but I cannot stop my mind. It just continues to race.” In my meditations I use guided imagery, breath work, and vocal toning to enable you to release your stress and to find a place of balance within yourself. Here are a few beginners’ tips if you’d like to try meditation to relieve stress:


  1. Sit or lie down comfortably. Some people find a meditation cushion is a good investment.
  2. Close your eyes. It may feel uncomfortable. Stay with it, and don’t judge yourself for feeling that way.
  3. Breathe naturally.
  4. Focus your attention on the breath and on how the body moves each time you inhale and exhale. Observe your chest, shoulders, and belly. Just keep your attention on your breath without changing its pace or intensity.
  5. If your mind wanders, return focus back to your breath.
  6. Start slow and practice: Do your meditation to relieve stress for two to three minutes the first few times (set a timer with a soft chime to end), and then try to extend your time.
  7. You may also enjoy online guided meditations available on YouTube and other channels.


If you’re interested in meditation to relieve stress, you might also want to read our article about mindfulness.