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Membership Online Online Continuing Continuing Education Education Marketing Marketing Webinars Webinars GoodCause GoodCause Mission Mission and and Vision Vision About About Us Us Press Press Room Room Partner Partner or or Advertise Advertise Contact Contact Us Us Home Home GoodTherapy GoodTherapy Blog Blog Zen Zen and and the the Art Art of of Stress Stress Relief Relief Zen Zen and and the the Art Art of of Stress Stress Relief Relief March March By By Lynn Lynn Somerstein Somerstein PhD PhD E E RYT RYT Object Object Relations Relations Topic Topic Expert Expert Contributor Contributor bubble bubble arrow arrow png png bubble bubble arrow arrow png png bubble bubble arrow arrow png png zen zen stones stones signifying signifying balance balance and and harmony harmony That That s s so so Zen Zen people people say say meaning meaning peaceful peaceful accepting accepting and and soothing soothing But But what what is is Zen Zen exactly exactly You You might might picture picture a a room room filled filled with with fluffy fluffy pillows pillows decorated decorated in in blues blues and and grays grays lavender lavender incense incense and and synthesizer synthesizer sound sound waves waves punctuated punctuated by by gongs gongs I I d d probably probably like like hanging hanging out out on on those those pillows pillows but but Zen Zen is is much much more more than than relaxation relaxation It It s s a a way way of of life life emphasizing emphasizing the the value value of of meditation meditation and and intuition intuition and and realizing realizing one one s s true true nature nature the the purpose purpose of of Zen Zen We We complain complain about about stress stress about about losing losing ourselves ourselves in in the the hectic hectic din din of of constant constant activity activity always always on on the the go go busy busy and and in in touch touch We We even even sleep sleep with with our our phones phones kept kept handy handy on on the the nightstand nightstand so so we we can can be be available available That That is is too too much much stress stress but but stress stress is is not not only only a a bad bad guy guy it it s s a a good good guy guy too too often often supporting supporting growth growth Find Find a a Therapist Therapist Submit Submit Advanced Advanced Search Search Think Think of of how how stress stress helps helps in in the the gym gym Muscles Muscles get get bigger bigger with with resistance resistance training training which which is is a a form form of of stress stress on on the the muscles muscles No No strain strain no no gain gain and and use use it it or or lose lose it it are are popular popular refrains refrains but but we we have have to to find find the the optimal optimal amount amount of of strain strain that that promotes promotes growth growth We We need need to to work work those those biceps biceps with with the the proper proper weight weight Too Too much much will will tear tear our our muscles muscles and and too too little little will will leave leave us us with with spaghetti spaghetti arms arms This This is is where where a a trainer trainer in in the the gym gym or or a a meditation meditation teacher teacher a a spiritual spiritual leader leader or or a a psychotherapist psychotherapist can can come come in in handy handy making making sure sure that that the the stress stress you you re re experiencing experiencing is is optimal optimal be be it it physical physical cognitive cognitive spiritual spiritual or or emotional emotional We We need need to to balance balance stress stress and and relaxation relaxation Zen Zen practitioners practitioners develop develop a a sense sense of of balance balance as as well well as as simplicity simplicity order order and and harmony harmony Right Right diet diet regular regular exercise exercise enough enough sleep sleep right right livelihood livelihood and and mindfulness mindfulness activities activities such such as as meditation meditation yoga yoga prayer prayer and and other other techniques techniques help help us us recover recover from from too too much much stress stress When When we we quiet quiet the the mind mind and and the the body body we we have have a a better better chance chance of of finding finding the the true true self self That That s s the the goal goal of of Zen Zen finding finding the the deep deep self self who who you you really really are are a a key key to to a a more more rewarding rewarding life life and and why why psychotherapists psychotherapists often often include include meditation meditation techniques techniques as as part part of of their their treatment treatment plan plan although although it it is is not not a a replacement replacement for for psychotherapy psychotherapy Zen Zen is is a a peaceful peaceful way way of of life life which which avoids avoids killing killing or or harming harming another another living living thing thing shuns shuns stealing stealing promotes promotes sexual sexual responsibility responsibility and and practices practices truthful truthful speech speech that that does does not not hurt hurt anyone anyone Drinking Drinking and and drugging drugging anything anything that that diminishes diminishes consciousness consciousness is is to to be be avoided avoided The The Shakyamuni Shakyamuni Buddha Buddha simplified simplified what what a a Zen Zen life life looks looks like like when when he he said said that that Zen Zen means means to to do do no no evil evil to to cultivate cultivate the the good good and and to to purify purify one one s s mind mind These These are are down down to to earth earth principles principles which which help help us us live live the the good good life life without without too too much much stress stress A A central central aspect aspect of of Zen Zen is is meditation meditation Often Often it it s s wise wise to to start start a a meditation meditation practice practice by by resolving resolving to to meditate meditate every every day day at at the the same same time time if if possible possible and and for for a a period period of of perhaps perhaps five five minutes minutes so so when when your your meditation meditation time time is is over over you you want want more more and and you you re re ready ready to to start start again again the the next next day day You You can can use use a a timer timer if if you you wish wish just just choose choose a a sound sound that that you you like like There There are are some some really really good good apps apps for for that that You You can can gradually gradually lengthen lengthen the the time time spent spent meditating meditating Meditation Meditation practice practice is is simply simply sitting sitting quietly quietly while while maintaining maintaining good good posture posture and and focusing focusing on on one one thing thing often often the the breath breath Watching Watching the the outbreath outbreath is is emphasized emphasized because because the the outbreath outbreath is is a a relaxing relaxing breath breath by by its its nature nature We We breathe breathe out out let let go go and and then then wait wait through through the the pause pause and and on on to to the the next next breath breath a a bead bead in in the the necklace necklace of of your your life life s s breaths breaths While While you you meditate meditate and and focus focus on on the the breath breath you you try try not not to to get get caught caught in in the the endless endless thoughts thoughts stories stories and and fantasies fantasies that that our our brains brains are are constantly constantly spinning spinning Each Each time time you you catch catch sight sight of of your your thoughts thoughts you you simply simply say say thinking thinking without without judgment judgment and and then then you you return return your your attention attention to to the the breath breath The The without without judgment judgment part part I I say say it it twice twice it it s s that that important important NO NO JUDGMENT JUDGMENT Meditation Meditation is is not not a a self self improvement improvement program program It It is is a a getting getting to to know know and and accept accept yourself yourself program program after after which which you you can can get get to to know know and and accept accept other other people people too too People People often often get get angry angry with with themselves themselves when when they they catch catch themselves themselves thinking thinking instead instead of of meditating meditating They They might might feel feel like like failures failures but but it it s s exactly exactly the the opposite opposite Catching Catching yourself yourself thinking thinking is is the the sweet sweet spot spot You You didn didn t t do do something something bad bad but but just just the the reverse reverse you you noticed noticed you you woke woke up up and and were were aware aware this this is is the the essence essence of of meditation meditation the the gentle gentle road road to to mindfulness mindfulness which which leads leads inside inside to to your your true true nature nature Mindfulness Mindfulness is is an an extended extended awareness awareness throughout throughout the the day day noticing noticing not not simply simply reacting reacting Meditation Meditation reduces reduces stress stress by by increasing increasing positive positive feelings feelings and and decreasing decreasing anxiety anxiety As As you you get get to to know know yourself yourself better better and and learn learn to to treat treat yourself yourself and and others others with with greater greater kindness kindness your your ability ability to to navigate navigate your your emotional emotional reactions reactions with with more more skillfulness skillfulness also also leads leads to to a a greater greater ability ability to to get get along along with with yourself yourself and and with with others others Self Self acceptance acceptance again again is is key key There There have have been been many many scientific scientific investigations investigations into into the the benefits benefits of of mindfulness mindfulness An An early early one one was was the the relaxation relaxation response response developed developed by by Dr Dr Herbert Herbert Benson Benson who who founded founded the the Mind Mind Body Body Institute Institute affiliated affiliated with with Harvard Harvard University University He He reports reports that that meditation meditation produces produces healthful healthful changes changes in in metabolism metabolism heart heart rate rate respiration respiration blood blood pressure pressure and and brain brain chemistry chemistry The The National National Institutes Institutes of of Health Health concur concur Other Other findings findings reveal reveal that that long long term term meditators meditators have have increased increased grey grey matter matter in in their their brains brains and and an an increase increase in in alpha alpha wave wave activity activity Meditation Meditation can can be be an an important important part part of of your your daily daily life life With With patience patience you you will will reap reap great great benefits benefits of of consciousness consciousness and and emotional emotional development development Following Following basic basic Zen Zen principles principles of of compassion compassion and and nonviolence nonviolence and and establishing establishing a a regular regular meditation meditation practice practice makes makes for for a a satisfying satisfying life life with with less less stress stress and and provides provides the the tools tools to to handle handle stress stress when when you you need need to to A A Zen Zen mind mind set set can can go go a a long long way way toward toward teaching teaching us us to to deal deal with with stress stress You You don don t t have have to to make make a a huge huge change change to to gain gain its its benefits benefits Recommended Recommended reading reading The The Wisdom Wisdom of of No No Escape Escape by by Pema Pema Chodron Chodron The The Trauma Trauma of of Everyday Everyday Life Life A A Guide Guide to to Inner Inner Peace Peace by by Mark Mark Epstein Epstein Peace Peace Is Is Every Every Step Step The The Path Path of of Mindfulness Mindfulness in in Everyday Everyday Life Life by by Thich Thich Nhat Nhat Hanh Hanh Arnold Arnold Kotler Kotler and and H H H H the the Dalai Dalai Lama Lama Mind Mind and and Life Life Discussions Discussions with with the the Dalai Dalai Lama Lama on on the the Nature Nature of of Reality Reality by by Pier Pier Luigi Luigi Luisi Luisi with with Zara Zara Houshmand Houshmand Copyright Copyright GoodTherapy GoodTherapy org org All All rights rights reserved reserved Permission Permission to to publish publish granted granted by by Lynn Lynn Somerstein Somerstein PhD PhD E E RYT RYT Object Object Relations Relations Topic Topic Expert Expert Contributor Contributor The The preceding preceding article article was was solely solely written written by by the the author author named named above above Any Any views views and and opinions opinions expressed expressed are are not not necessarily necessarily shared shared by by GoodTherapy GoodTherapy org org Questions Questions or or concerns concerns about about the the preceding preceding article article can can be be directed directed to to the the author author or or posted posted as as a a comment comment below below Please Please fill fill out out all all required required fields fields to to submit submit your your message message Invalid Invalid Email Email Address Address Please Please confirm confirm that that you you are are human human comments comments Leave Leave a a Comment Comment Katie Katie March March th th at at AM AM Do Do you you have have anythoughts anythoughts about about the the easiest easiest ways ways to to begin begin implementing implementing more more of of a a Zen Zen lifestyle lifestyle into into my my day day to to day day activities activities I I want want to to lead lead a a more more peaceful peaceful and and stress stress free free life life but but to to be be honest honest with with you you I I don don t t think think that that I I am am really really even even sure sure how how to to get get started started on on that that path path It It sounds sounds all all well well and and good good til til I I start start trying trying to to weed weed it it all all out out and and then then something something constantly constantly throws throws a a roadblock roadblock in in my my way way that that stops stops me me from from fully fully getting getting the the benefits benefits of of it it And And then then I I am am back back right right where where I I started started all all over over again again Reply Reply SaraB SaraB March March th th at at AM AM I I think think that that you you hit hit the the nail nail on on the the head head when when you you described described it it as as a a wya wya of of life life That That is is exactly exactly it it It It is is not not just just about about doing doing this this one one thing thing or or another another it it is is all all about about changing changing your your whole whole entire entire lifestyle lifestyle to to reflect reflect a a different different way way of of living living and and thinking thinking It It is is a a way way to to let let go go of of the the many many outside outside worried worried and and stresses stresses that that generally generally come come with with everyday everyday life life and and develop develop a a simpler simpler and and usually usually better better way way to to deal deal with with all all of of that that anxiety anxiety I I can can almost almost guarantee guarantee you you that that once once you you adopt adopt this this lifestyle lifestyle in in a a holistic holistic manner manner you you will will feel feel better better from from head head to to toe toe almost almost immediately immediately Reply Reply lynn lynn somerstein somerstein jpg jpg Lynn Lynn Somerstein Somerstein March March th th at at AM AM Thanks Thanks Katie Katie and and SaraB SaraB for for reading reading and and writing writing your your thoughts thoughts Katie Katie I I think think if if you you try try to to plant plant one one small small seed seed rather rather than than digging digging up up your your whole whole lawn lawn you you may may be be successful successful Just Just give give it it lots lots of of time time and and be be open open to to restarts restarts SaraB SaraB I I think think you you are are a a gardener gardener I I enjoyed enjoyed reading reading your your insights insights Reply Reply SaraB SaraB March March th th at at AM AM a a gardener gardener hmmm hmmm I I like like that that Reply Reply Wally Wally March March st st at at AM AM But But you you do do think think that that the the Zen Zen life life could could be be compatibale compatibale with with other other lifestyles lifestyles Like Like I I have have always always been been under under the the impression impression maybe maybe mistakenly mistakenly that that this this was was more more of of an an offshoot offshoot of of Buddhism Buddhism so so I I couldn couldn t t be be a a Christian Christian and and practice practice something something like like this this But But reading reading this this doesn doesn t t make make it it seem seem this this was was and and makes makes it it sound sound like like I I could could certainly certainly implement implement some some of of these these teachings teachings into into my my everyday everyday life life without without compromising compromising my my religious religious beliefs beliefs Would Would you you agree agree with with that that Reply Reply lynn lynn somerstein somerstein jpg jpg Lynn Lynn Somerstein Somerstein March March st st at at AM AM Hi Hi Wally Wally That That is is a a wonderful wonderful question question I I am am not not a a theologian theologian but but I I think think that that you you can can incorporate incorporate some some of of the the teachings teachings into into your your Christian Christian life life such such as as compassion compassion and and non non violence violence and and the the practice practice of of meditation meditation Thanks Thanks very very much much for for writing writing Take Take care care Lynn Lynn Reply Reply Heather Heather Schwartz Schwartz March March st st at at AM AM Lynn Lynn you you write write Catching Catching yourself yourself thinking thinking is is the the sweet sweet spot spot You You didn didn t t do do something something bad bad but but just just the the reverse reverse you you noticed noticed you you woke woke up up and and were were aware aware this this is is the the essence essence of of meditation meditation the the gentle gentle road road to to mindfulness mindfulness which which leads leads inside inside to to your your true true nature nature Mindfulness Mindfulness is is an an extended extended awareness awareness throughout throughout the the day day noticing noticing not not simply simply reacting reacting I I love love this this It It s s so so true true This This is is a a wonderful wonderful summary summary of of informal informal and and formal formal meditation meditation Reply Reply Lynn Lynn Somerstein Somerstein March March st st at at PM PM Heather Heather thank thank you you Have Have a a lovely lovely weekend weekend Lynn Lynn Reply Reply Wally Wally March March nd nd at at AM AM Lynn Lynn thank thank you you for for caring caring enough enough to to address address my my concerns concerns I I think think that that I I am am ready ready to to seek seek out out some some more more writings writings on on the the subject subject and and see see if if there there are are some some ways ways to to incorporate incorporate this this into into my my daily daily life life without without having having to to give give up up other other things things that that are are dear dear to to me me Thanks Thanks again again Reply Reply lynn lynn somerstein somerstein jpg jpg Lynn Lynn Somerstein Somerstein March March nd nd at at AM AM Wally Wally my my pleasure pleasure Take Take care care Lynn Lynn Reply Reply kimmy kimmy March March nd nd at at PM PM I I know know that that now now everyone everyone will will agree agree with with me me but but I I have have always always had had this this sense sense about about myself myself that that the the tough tough stuff stuff That That is is what what tends tends to to make make me me a a little little bit bit stronger stronger The The gym gym analogy analogy was was a a great great one one because because life life is is a a whole whole lot lot like like those those muscles muscles The The harder harder the the work work at at it it well well the the easier easier it it gets gets That That doesn doesn t t mean mean there there won won t t still still be be hard hard days days but but you you will will eventually eventually just just be be a a little little better better prepared prepared to to handle handle the the tough tough ones ones Reply Reply Iz Iz March March th th at at AM AM No No matter matter what what name name it it chooses chooses to to go go by by we we must must all all establish establish this this sense sense of of order order and and balance balance in in life life Reply Reply lynn lynn somerstein somerstein jpg jpg Lynn Lynn Somerstein Somerstein March March th th at at AM AM Yes Yes Thanks Thanks Iz Iz Take Take care care Lynn Lynn Reply Reply Paco Paco March March th th at at PM PM Any Any thoughts thoughts on on how how much much this this has has grown grown in in popularity popularity I I mean mean even even a a few few years years ago ago you you would would have have never never heard heard anyone anyone talking talking about about this this It It s s like like it it had had it it s s hey hey day day in in the the s s and and s s and and then then kind kind of of crashed crashed and and burned burned but but is is now now having having a a resurgence resurgence I I guess guess it it is is true true that that all all things things are are cyclical cyclical because because this this seems seems to to be be coming coming back back into into fashion fashion again again as as well well Only Only this this time time I I hope hope that that it it will will stick stick around around because because I I kind kind of of like like the the emaning emaning behind behind it it and and think think that that a a lot lot of of people people really really could could gain gain a a lot lot from from it it if if only only they they would would stick stick to to it it and and give give it it some some time time to to work work I I think think a a lot lot of of people people though though give give up up on on it it just just a a little little too too soon soon Reply Reply lynn lynn somerstein somerstein jpg jpg Lynn Lynn Somerstein Somerstein March March th th at at AM AM Hi Hi Paco Paco I I agree agree there there is is a a resurgence resurgence of of interest interest in in Eastern Eastern medicine medicine thought thought and and philosophy philosophy just just as as you you said said Let Let s s both both hope hope people people remain remain interested interested Reply Reply Leave Leave a a Comment Comment By By commenting commenting you you acknowledge acknowledge acceptance acceptance of of GoodTherapy GoodTherapy org org s s Terms Terms and and Conditions Conditions of of Use Use Name Name Email Email address address Comment Comment Current Current ye ye r r Leave Leave this this field field empty empty Notify Notify me me when when new new comments comments are are added added Subscribe Subscribe me me to to 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