From the Guidelines
After meditation, engaging in activities such as gentle yoga, deep breathing exercises, or journaling can help extend relaxation and stress reduction benefits. These activities are recommended because they can help maintain the calm state achieved during meditation, while also introducing light movement or mental processing that can release tension and solidify insights gained during meditation. Some key points to consider when choosing an activity to follow meditation include:
- The activity should be low-intensity and not overly stimulating, to avoid disrupting the relaxed state achieved during meditation
- The activity should be enjoyable and engaging, to help maintain motivation and interest
- The activity should be adaptable to individual needs and preferences, to ensure that it can be tailored to suit different people and situations According to the study by 1, mindfulness-based interventions, such as meditation and yoga, have been shown to be effective in reducing symptoms of anxiety and depression in adults with cancer. Additionally, the study by 1 suggests that mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT) can be beneficial in promoting psychological well-being and reducing stress. It's also worth noting that the study by 1 provides a comprehensive overview of various integrative therapies, including meditation, yoga, and deep breathing exercises, and their potential benefits for reducing stress and promoting relaxation. Overall, the key is to find an activity that complements meditation and helps to maintain a sense of calm and relaxation, while also being enjoyable and engaging.
From the Research
Activities After Meditation
To promote relaxation and reduce stress after meditation, several activities can be recommended based on existing research:
- Deep-breathing exercises: These have been shown to have positive effects on stress reduction and well-being 2.
- Yoga: While the provided studies do not directly link yoga as an activity to follow meditation, it is mentioned as having therapeutic effectiveness comparable to established depression and anxiety treatments 3.
- Cold-water immersion: This activity, combined with deep-breathing exercises and mindfulness meditation, has been found to reduce stress and enhance well-being 2.
- Mindful movement or walking: Although not directly mentioned in the studies, activities that promote mindfulness and gentle physical movement could logically follow meditation to maintain a relaxed state.
- Journaling or reflection: Writing down thoughts or reflecting on the meditation experience can help process emotions and maintain mindfulness.
Reducing Stress and Enhancing Well-being
Research indicates that meditation, combined with other mind-body practices, can lead to reduced stress and enhanced well-being:
- Meditation programs have moderate evidence of improving anxiety, depression, and pain, and low evidence of improving stress/distress and mental health-related quality of life 4.
- Breathing exercises and meditation have been shown to reduce symptoms of depression, stress, and improve the quality of sleep in patients with SARS-CoV-2 infection under institutional isolation 5.
- Mindfulness meditation can decrease serum cortisol levels, indicating a reduction in stress 6.
Considerations for Relaxation and Stress Reduction
When considering activities after meditation for relaxation and stress reduction, it's essential to:
- Choose activities that promote mindfulness and do not abruptly shift from a relaxed to a high-energy state.
- Consider individual preferences and needs, as what promotes relaxation in one person may not have the same effect on another.
- Incorporate activities that have been shown to reduce stress and enhance well-being, based on available research 2, 4, 5, 6.