Meditation Meditations to Use for Stress Relief By Elizabeth Scott, PhD Elizabeth Scott, PhD Twitter Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing. Learn about our editorial process Updated on April 29, 2020 Reviewed Verywell Mind articles are reviewed by mental health professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Megan Monahan Reviewed by Megan Monahan Megan Monahan is a certified meditation instructor and has studied under Dr. Deepak Chopra. She is also the author of the book, Don't Hate, Meditate. Learn about our Review Board Print Meditations have tremendous benefits for stress management and overall health. While there are many different meditations that are effective, each brings something unique, and some meditations may feel more comfortable for you than others. The meditations that feel right are the ones to try, as those are the ones you will continue to practice. The following are some of the most popular, effective, and enjoyable meditations for stress relief; try several, and see what type of meditation works best for you. Then practice regularly and let your chosen meditations transform your life. 1 Mindfulness Meditation Wesley Hitt / Getty Images Mindfulness meditation involves increased awareness of the present moment. With practice, it can be utilized anywhere and can bring lasting stress relief benefits. This simple meditation technique can be learned quickly and is considered by many to be one of the easiest meditations for stress relief. There are many mindfulness meditation techniques that can be effective for stress relief and relaxation. Really, any activity that you perform where you stay fully present, completely and non-judgmentally rooted ‘in the now’ can count as a mindfulness meditation technique and, when practiced regularly, can bring the benefits of meditation to your life. 2 Chocolate Meditation H&C STUDIO / Getty Images The chocolate meditation is one of the most delicious meditations and can be completed in a few minutes. This concentrative meditation allows you to engage many of your senses at once and lose yourself in all of them. 8 Meditation Techniques to Try 3 Loving Kindness Meditation Philip Lee Harvey / Getty Images Loving-kindness meditation is simple to perform and carries many benefits for stress management and general life satisfaction. Read about the benefits of loving-kindness meditation here. As with most meditations, this feel-good meditation technique can be practiced in several ways, and one quite effective version involves focusing on the self, close friends and other loved ones in a specific format. How to Practice Loving Kindness Meditation 4 Music Meditation Mark Lewis / Getty Images Music can affect not only the emotions but our physiology as well. Read about the effects of music. Using music as a focal point can help you to relax into meditation, can provide a present focus, and can create an enjoyable meditation experience. How to Meditate With Music 5 Bath Meditation stevecoleimages / Getty Images Bath meditations involve the regular aspects of meditation, but with the soothing surroundings of a bath. Being in a warm tub brings a few unique benefits, and can feel extremely soothing after a long, stressful day. If you need to get clean anyway, why not try a bath meditation? How to Meditate In the Bath 6 Body Scan Meditation Jasper Cole / Getty Images When stress strikes, it is common to carry stress in the form of tension in the body. We often feel this tension so commonly that we fail to realize when we are experiencing it and carry tension indefinitely. Physical tension can lead to increased emotional tension, creating a "feedback loop" of stress. The body scan meditation can help you to get in touch with your physical tension and can help you to release it at the same time. How to Do Body Scan Meditation 7 Walking Meditation David Epperson / Getty Images Walking meditation provides the strengths of meditation combined with the benefits of exercise, and has the bonus of being simple to learn and practice, thereby making walking meditation a very useful technique for those new to meditation. How to Meditate With Walking 8 Mantra Meditation Topalov Djura / Getty Images Mantra meditation is one of the simpler meditations to learn and has been proven effective as a stress relief technique. Some people may feel odd repeating a word aloud, or even under their breath, but for those who enjoy having a focus during practice, mantra meditation can be quite useful. Many mantra meditation techniques have you repeat the mantra silently. It has the added benefit of allowing you to focus on a word whose meaning resonates strongly with you, like, "hope." How to Practice Mantra Meditation 9 Brief Meditation Maite Pons / Getty Images Research suggests that even brief, 10-minute meditations can have beneficial effects. Shorter sessions can be a great way to relieve stress quickly when you don't have time for a full twenty-minute session. Second, when paired with regular practice, they can get you back into the place of peace and relaxation similar to what you experience in your regular meditation sessions fairly quickly. This makes them effective and convenient. A Quick and Simple 5-Minute Meditation 10 Aromatherapy Meditation Yagi Studio / Getty Images Aromatherapy has a number of stress relief benefits. It can also add an extra dimension of pleasantness and relaxation when incorporated into your meditation practice. How to Meditate With Aromatherapy 1 Source Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Norris CJ, Creem D, Hendler R, Kober H. Brief mindfulness meditation improves attention in novices: evidence from ERPs and moderation by neuroticism [published correction appears in Front Hum Neurosci. 2018 Sep 05;12:342]. Front Hum Neurosci. 2018;12:315. doi:10.3389/fnhum.2018.00315 By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Speak to a Therapist Online Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.