Meditation for Stress: Conquer Cortisol and Be Happy

We suffer under constant stress. This quiet killer ravages mental and physical health. Meditation soothes the spirit and paves the way to peace and happiness.                                                                                            

Stress refers to the tension we feel when we’re pushed beyond our limits. Chronic stress empowers corticosteroids such as cortisol. Cortisol rewires the brain and blurs decision making.1 Excess cortisol causes inflammation by releasing cytokines.2 Trapped by stress, we suffer maladies like stress rash3 and stress headache4. These evolve into chronic pain,2 depression,5,6 obesity,7 and metabolic syndrome8.        

Meditation shrinks stress. My method dares us to brave chronic stress and bust into new versions of ourselves. This triumph marks the end of anxiety and the age of awe.   

Meditation Benefits for Stress

Transcend stress and anxiety with meditation. Replace constant worry with aha moments and happiness. Science speaks for the benefits.

Across 47 trials and 3,500 people, meditation fortified against stress.9 It reduced anxiety, depression, and pain.9 Another study focused on individuals at work.10 Meditation slashed job strain and amplified well-being. It even reduced blood pressure!10 Meditation delivers stress relief and improves job satisfaction.11

Stress is the enemy of beauty. Meditation preserves youth at the cellular level.12

This ancient practice taps the brakes on cortisol production and invigorates the immune system.11 It balances the autonomic (nervous) system.11 This tapers our fight-or-flight response to life and opens us to act from higher consciousness.

When stress damages our health, meditation heals. Across 19 trials and more than 1,100 people with a post-trauma disorder, meditation helped alleviate symptoms.13 It shines as a viable secondary treatment for this condition.13

In another recent study, participants with generalized anxiety practiced meditation.14 The brief session lowered their stress hormone and inflammation levels.14  Meditation thus creates resiliency against stress.

How to Meditate

Relieve stress with a 5-minute meditation. Find a private space. Then chant Shreem Brzee for five minutes. The sound Shreem Brzee serves as a seed. This seed sprouts into an extraordinary tree—the wealth of the entire universe.

Feel the vibrations of the sound in the face and forehead. Allow attention to fall into the space between the eyebrows while chanting. This promotes true sight. See stress as it is: illusion. Little worries come and go. Keep attention in the sound. The sound obliterates each stressful thought that arises.

After five minutes, soak in your surroundings. See the world as a little child. Reflect on the abundance around you—colors, shapes, and sounds. They intermingle as a symphony.

To supplement this quick meditation, use binaural beats (theta or delta waves) throughout the day. Binaural beats buffer stress.15,16

Shooting the Brzee

Chronic stress crushes our spirit. Meditate with Shreem Brzee and relaxation music to regain an abundance of peace. Beat burnout before it beats you. Take it easy with Shreem Brzee.

References

  1. Dias-Ferreira E, et al. Chronic stress causes frontostriatal reorganization and affects decision-making. 2009;325(5940), 621–625.doi:10.1126/science.1171203 
  2. Hannibal KE, Bishop MD. Chronic stress, cortisol dysfunction, and pain: a psychoneuroendocrine rationale for stress management in pain rehabilitation. Phys Ther. 2014;94(12):1816-1825. doi:10.2522/ptj.20130597
  3. Seville RH. Stress and psoriasis: The importance of insight and empathy in prognosis. Journal of the American Academy of Dermatology. 1989;20(1):97-100.  
  4. Houle T, Nash JM. Stress and Headache Chronification. Headache J Head Face Pain. 2008;48(1):40-44. doi:https://doi.org/10.1111/j.1526-4610.2007.00973.x
  5. Jia Y, Liu L, Sheng C, et al. Increased serum levels of cortisol and inflammatory cytokines in people with depression. J Nerv Ment Dis. 2019;207(4):271-276. doi:10.1097/NMD.0000000000000957
  6. Tafet GE, Bernardini R. Psychoneuroendocrinological links between chronic stress and depression. Prog Neuro-Psychopharmacology Biol Psychiatry. 2003;27(6):893-903. doi:https://doi.org/10.1016/S0278-5846(03)00162-3
  7. Dallman MF, Pecoraro N, Akana SF, et al. Chronic stress and obesity: A new view of “comfort food.” Proc Natl Acad Sci. 2003;100(20):11696 LP - 11701. doi:10.1073/pnas.1934666100
  8. Chandola T, Brunner E, Marmot M. Chronic stress at work and the metabolic syndrome: prospective study.BMJ. 2006;332:521 doi:10.1136/bmj.38693.435301.80
  9. Goyal M, Singh S, Sibinga EM, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Intern Med. 2014;174(3):357-368. doi:10.1001/jamainternmed.2013.13018
  10. Bostock S, et al. Mindfulness on-the-go: Effects of a mindfulness meditation app on work stress and well-being. Journal of Occupational Health Psychology. 2019;24(1):127-138.
  11. Heckenberg RA, Eddy P, Kent S, Wright BJ. Do workplace-based mindfulness meditation programs improve physiological indices of stress? A systematic review and meta-analysis. J Psychosom Res. 2018;114:62-71. doi: https://doi.org/10.1016/j.jpsychores.2018.09.010
  12. Conklin QA, et al. Meditation, stress processes, and telomere biology. Current Opinion in Psychology. 2019;28:92-101. doi:10.1016/j.copsyc.2018.11.009 
  13. Gallegos AM, Crean HF, Pigeon WR, Heffner KL. Meditation and yoga for posttraumatic stress disorder: A meta-analytic review of randomized controlled trials. Clin Psychol Rev. 2017;58:115-124. doi:https://doi.org/10.1016/j.cpr.2017.10.004
  14. Hoge EA, Bui E, Palitz SA, et al. The effect of mindfulness meditation training on biological acute stress responses in generalized anxiety disorder. Psychiatry Res. 2018;262:328-332. doi:https://doi.org/10.1016/j.psychres.2017.01.006
  15. Kelton K, et al. The efficacy of binaural beats as a stress-buffering technique. Altern Ther Health Med. 2020. http://europepmc.org/abstract/MED/32619206.
  16. On FR, Jailani R, Norhazman H, Zaini NM. Binaural beat effect on brainwaves based on EEG. 2013 IEEE 9th International Colloquium on Signal Processing and its Applications. 2013: 339-343. doi: 10.1109/CSPA.2013.6530068