.product_section .product_form { opacity: 1; } .multi_select, form .select { display: block !important; } .image-element__wrap { display: none; }

Free Carbon Neutral Shipping On Orders $75+, Plus 4 Free Samples!

Pay with Klarna

Connect with Us and Get FREE Shipping. Sign Up!

Free Carbon Neutral Shipping On Orders $75+, Plus 4 Free Samples!

Pay with Klarna

Connect with Us and Get FREE Shipping. Sign Up!

tranquil field with a hand brushing the crops

How To Reduce Stress Through Meditation: Techniques for Beginners

Updated on May 19, 2026 | 3 min read

Jaclyn LaBadia, Davines Writer

Stress is a normal part of life, but when it builds without an outlet, it takes a toll on your body and mind. Meditation can be an incredibly effective and accessible tool for managing it. It's an age-old practice that teaches you to connect your mind with your body and reach a state of calm in the present moment.

The benefits aren't just anecdotal—studies show that meditation can help ease psychological stressors like anxiety, depression, and chronic pain. If you've never tried meditation before, or couldn’t quite make it stick, this guide will walk you through what it is, how it works, and how to get started.

Key Takeaways

What to Know About Meditation

Meditation trains the mind to slow down, observe thoughts, and return to the present moment.
There are many types of meditation. Finding one that fits your lifestyle makes it easier to stick with.
Even a few minutes a day can produce measurable reductions in stress, anxiety, blood pressure, and cortisol levels.
Mindfulness can be incorporated into small daily habits, not just formal meditation sessions.

What Is Meditation?

Meditation is an approach to training the mind, similar to how fitness trains the body. It gives you the space to slow down, quiet your thoughts, and observe what's happening internally without reacting. Over time, a consistent practice builds more positive emotions, sharper focus, and greater presence.

Meditation has roots in spirituality, but its benefits are well-documented by science. Research shows it reduces activity in the amygdala—the part of the brain where fear and anxiety live—and lowers cortisol and adrenaline levels. The early stages of practice can feel awkward, but with consistency, they give way to a clearer mind and more balanced emotions.

What Is Mindfulness?

Mindfulness is the ability to be fully present: aware of where you are, what you're doing, and how you're feeling, without being overwhelmed by it. It's something we're all capable of, but most of us haven't been taught how to access it intentionally.

When stress levels are high, the mind tends to race ahead into worry or spiral into obsessive thinking. Mindfulness meditation interrupts that loop by bringing your attention back to the present, typically through the breath. It can be practiced formally through breath meditation, or informally through small pauses of mindful awareness built into your everyday routine.

How To Meditate: A Simple Beginner Practice

If you're new to meditation but want to dip your toes in, this basic posture practice is a good place to start. Modify anything that doesn't feel right for your body.

Set a time limit: Start with five to ten minutes.
Find your seat: Sit somewhere calm and quiet with a straight spine—in a chair, cross-legged, or kneeling on the floor or a yoga mat.
Straighten your upper body: Keep the spine's natural curve. Don't stiffen or force it flat.
Position your arms: Let them rest parallel to your sides, hands relaxed on your thighs.
Soften your gaze: Drop your chin slightly and let your eyes close or rest downward without focusing on anything specific.
Follow your breath: Notice the sensation of each inhale and exhale.
Notice when your mind wanders: Be kind to your wandering mind and don’t judge the thoughts you find yourself lost in. Simply notice them and return to your breath awareness.
Close with kindness: When you're ready, open your eyes slowly. Notice the sounds around you, how your body feels, and what emotions are present.

Don't worry if your first few sessions feel restless or unfocused. That's part of the process, not a sign you're doing it wrong. The simple act of showing up and trying is where the practice begins.

For added self-care

Consider applying a Nourishing Oil to reconnect with yourself before beginning

Explore the Authentic line →

8 Meditation Techniques for Stress Reduction

People often think of traditional meditation for stress reduction as silently sitting by yourself. And while this is partly true, there are all types of meditation, each with its own intention. The following techniques create an immersive experience for you to become fully present in the moment and experience mindfulness-based stress reduction through meditation. When you’re ready, try a few and see what resonates.

1. Mindfulness Meditation

Mindfulness meditation encourages you to observe wandering thoughts as they drift through the mind without engaging with them. By focusing on your breath, you bring yourself into the present and out of the mental loop that perpetuates psychological stress.

Find a comfortable seat, close your eyes, and spend a few minutes noticing the sensation of each breath as it enters and leaves your body. When your mind wanders (and it will), simply acknowledge it and return your attention to your breath meditation without judgment.

2. Kundalini Meditation

Kundalini combines yoga poses, controlled breathing, and specific movements to extend energy from the base of the spine through the mind. It teaches you how to disengage from distraction and focus inward. Swapping a regular workout for a kundalini session a few times a week is a meaningful way to build both physical and mental resilience.

3. Qigong Meditation

Qigong is an ancient Chinese healing practice that combines meditation, controlled breathing, and gentle movement. Rooted in martial arts, the goal is to synchronize breath and posture to gain full-body awareness and increase energy flow. It's a good option for those who find seated meditation difficult, as the movement gives the mind something physical to anchor to.

4. Controlled Breathing

When anxiety spikes, the body's stress response kicks in. Emotions typically last about 90 seconds, and intentional breathing can help you move through them more quickly. Shifting attention to something physical, like your breath, pulls you out of anxious thought patterns and back into your body.

Practice taking slow, deep breaths for a few minutes—expanding your lungs fully on the inhale, then exhaling naturally. Even a few rounds can shift your sympathetic nervous system from reactive to calm.

5. Body Scan Meditation

Anxiety often shows up physically as physical tension we don't notice until we slow down. A body scan helps release that tension, indirectly activating the parasympathetic nervous system and signaling to your body that it's safe to relax.

Start your body scan at the top of your head and work downward. Is your jaw clenched? Are your shoulders raised? Consciously soften each area as you move through your neck, arms, chest, abdomen, and legs. Spend as long as you need in each area before moving on.

6. Positive Visualization

Visualization uses the mind's imagery to create a physical stress reduction. Pause and feel the weight of your body in space. Scan internally for where stress feels most concentrated. Then imagine that tension as a dark cloud gathering inside you. Take a deep breath, and as you exhale, picture the cloud leaving your body and floating away until it disappears completely. Repeat as needed.

7. Concentration Meditation

Concentration meditation asks you to focus on a single, repetitive object. This could entail breath meditation, mantra meditation, staring at a candle flame, listening to a repetitive gong, or counting beads on a mala. The goal is to concentrate on one simple thing and bring your mind back every time it starts to wander.

Rather than pursuing random thoughts, you simply let them go. Over time, this practice builds the mental muscle to stay present and let distracting thoughts pass without following them.

8. Guided Meditation

Guided meditation involves following step-by-step instructions that keep you on track throughout a session. It can be led by a meditation instructor or accessed through mental wellness apps like Headspace. Guided meditation programs range from a few minutes to several hours, making them one of the most flexible options for beginners. These are a good starting point if you find it hard to self-direct.

Set up your meditation space for success

Apply a moisturizer like Replenishing Butter beforehand to ease you into your relaxation routine

Explore the Authentic line →

How Can You Make Meditation a Daily Habit?

A formal practice is valuable, but mindfulness doesn't have to be reserved for a dedicated session. Small moments of intentional breathing woven into your day can have a cumulative effect. Before brushing your teeth each morning and evening, try taking three slow, deep breaths. Use the same technique any time stress spikes during the day.

The goal isn't perfection—it's consistency. Even two or three minutes of intentional stillness each day builds a foundation over time.

What Are the Benefits of Meditation for Stress?

Research on the relaxation response associated with meditation has documented a range of short-term benefits to the nervous system. These include lower blood pressure, reduced heart rate, slower respiratory rate, lower cortisol levels, less anxiety, and a greater overall sense of well-being. Over time, a regular practice increases emotional resilience, sharpens mental clarity, and helps you respond to stressors more thoughtfully rather than reactively.