A Promising Approach To A Stressfree Life: Meditation

Written By: BIHARA RASANJALEE MATHOTAARACHCHI, Class Of 2026

This blog is about understanding stress - an inevitable part of our lives and subsequently approaching it through simple meditation tactics

HEALTHY MIND, HEALTHY LIFE.

We as medical students, are constantly driven by thoughts of determination, motivation and self-perseverance. This perseverance is truly uncanny. Nevertheless, this eager to improve and succeed, has provoked an extremely competitive environment for each and every one of us who thrive. And it is said that “every rose has its thorn” and need not say, our sparkling lives are very much overwhelmed by stress. Some would say stress improves performance and fruitful results, whilst some would agree to disagree. And my blog is for those of you who seek rather a simple strategy to cope with stress and stressful situations:

MEDITATION. THE WANDERING MIND

Before we dive into why and how mediation benefits, let’s look at the causes of stress itself. Needless to say, we as medical students experience our fair share of stress. In case you might wonder what stress is, it’s simply “the body’s response to changes or stimuli”, a definition which we all surely have studied in our physiology classes. Thus, stress is an inevitable part of a medical student’s life. These stress triggers are individualized. May it be work pressure, peer pressure, financial worries, relationship issues, health issues, you name it. As we speak someone might already be stressing out!  

WHY SHOULD WE COPE WITH STRESS?

Well, simply put, extreme stress can trigger and could potentially affect physical, mental and social wellbeing, the mere definition of “health”. Stress- induced tachycardia, depression, anxiety, altered sleep- wake cycles, suicidal thoughts, weakened immune system are only a few of the very common examples

HOW DOES MEDITATION HELP US COPE WITH STRESS?

Meditation, particularly mindfulness- based techniques can help us cope with stress with ease and resilience. And one may wonder, why meditation? Well, in comparison to comfort- eating, social media, or any other ‘distractions’ we usually engage ourselves in, meditation invites us to cope with stress by addressing our thoughts, rather than by eliminating them. Instead of reacting with chaos, we do learn to respond with purity and perseverance. Meditation, creates a space between your thoughts, emotions and your response to them. Instead of being casted away by mental activity, the practice of meditation “invites you to witness what happens in your mind without judgment”. Meditation, simply put, is the equivalence of a workout to the body. The more you exercise, the more resilient and volatile your mind becomes. It is of importance to mention that studies suggest meditation can in fact, alters the structure and functioning of the amygdala, particularly it reduces the size. Thus, reduces our mind’s response to stress and stressful situations.

THE PRINCIPLES OF A MINDFUL MEDITATION

Meditation creates a new perspective for perception of situations and people. Meditation benefits us in three approaches.

Present time awareness.

If we question ourselves as to what stresses us out, its simply the thoughts from our past or the future. Yes, the future is quite challenging. Yes, we all thrive to be exceptional doctors. Yes, we constantly want to make our parents proud, yet dwelling upon it is simply not an answer. Similarly, one should not dwell on one’s wrongdoings, mistakes or even experiences of the past. Neither you, nor I can change them. Hence, it’s fair to say, the first principle of mindful meditation involves contemplation in the present moment. Particularly forget the “it should have s’ and ‘I could have s’ and simply put your mind to ease and rest.

Acceptance

Meditation teaches us of self- appreciation. It builds self – acceptance, self-confidence and reassurance. It helps us accept stressful situations, thoughts and emotions, not through resistance, but acceptance.

Non-judgmental thinking

As a major part of self-acceptance, meditation eradicates negativity and criticism. Thus, enables one to judge one’s self in an optimistic manner. Isn’t that what we all want?

MEDITATION TECHNIQUES TO RELIEVE STRESS

1.Mindfulness Meditation

Sit comfortably, and focus on your breathing. It’s fair to describe it as focusing your attention to the flow of a river and not wanting to jump in. If physical sensations or thoughts interrupt your meditation, note them and then return your focus to breathing.

2.Music Meditation

Contemplation of sounds, rhythms or even music. While I’m sure most of us listen to music, this is minus the intrusion of thoughts and emotions. While meditating, think of nothing but the music. If your thoughts stray, focus back to the music and stay there. If you find it hard to focus on the music, you might want to change to a different one.

3.Body Scan Meditation

Here, contemplate on different parts of your body, from your toes to your head. Concentrate on the posture and alignment while visualizing your body. Begin anywhere for example, the top of your head, left foot etc. Focus there and continue breathing slowly and deeply. Next, move to another part of your body and do the same. Slowly redirect your mental awareness from one area of focus to another. Some people find it helpful to imagine releasing one body part as they breathe out and moving on to the next as they breathe in.

4.Mantra Meditation

 Contemplation of a single word or phrase. Breath slowly and steadily through your nose as you begin to chant your mantra. You can say it out loud or silently. It often helps to match the mantra to your breathing. You could use syllables like “om”, “joy” or even phrases, for example “I am calm”.

5. Walking Meditation

Meditation does not necessarily need to be stationery. Contemplation of pace and walk too, is in fact a choice of meditation. Focus on your walk, as you keep one foot behind the other while slowing pacing up and down in your dorm, in the street or anywhere which might seem fit. You tend to focus on your gait and footsteps, freeing yourself from distractions. 6. Loving-Kindness Meditation I’m sure this technique is quite a familiar one. Divert your mind on kindness towards yourself and others by silently repeating a series of compassionate phrases. For example: “May you be happy. May you be healthy.” This technique not only instantly sets your mind on ease, but also helps you to deal with disproval of a certain situation or person, thus aids you to detach yourself from hate, disappointment or even envy.

WHAT TO DO IF YOU GET DISTRACTED?

 Well, simply put, do not let you mind wander. Bring your self to the present moment and do not be hard on yourself for you, yourself are a human being.

CONCLUSION

 “Healthy mind, healthy life”, isn’t it? Well, I couldn’t agree more `. Let’s not let our minds’ wander, with that being said, I hope this blog greatly benefits you in your daily stressful lives. C, till next time.