Coping through stress with meditation, mindfulness, and positive thinking

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Meditation, positive thinking and mindfulness

You wish to start, but you do not know where to start … How to “quiet the mind”?

Being in the mountains, forest, or in your own room you can concentrate on your mind, body, and breathing. Sounds could help you to meditate.
The meaning of meditation – to concentrate and re-think, re-fill, re-feel experience or be in a moment with yourself.
Types of meditation techniques:
Meditation techniques are often described as quiet meditation or insight meditation. The purpose of mindfulness meditation is to develop a calmer, more peaceful state of mind and the ability to focus better. Most mindfulness meditation practices involve focusing on a particular thing—breathing, mantras, visualizations, physical objects, and even physical sensations within your body—and turning around. Reconsider this thing whenever you get distracted or notice your mind starting to wander. Additionally, people who practice insight meditation often intend to change their minds by developing qualities such as wisdom and compassion. Vipassana meditation involves focusing on the breath and perceiving and noticing all the physical and mental sensations that arise.

Nature exposure has been linked to improved cognitive function, including enhanced concentration, creativity, and problem-solving skills. Natural environments have a calming effect on the nervous system, reducing stress hormones and promoting relaxation. Outdoor activities often provide opportunities for social interaction. Whether you’re hiking with friends, playing a team sport, or attending outdoor events, you can build and strengthen relationships.

Exposure to natural light during the day and the regulation of your circadian rhythm can lead to better sleep quality at night. Outdoor spaces provide a peaceful setting for practicing mindfulness and meditation, helping you stay present and reduce mental clutter. Studies suggest that spending time in natural environments can support immune system function, potentially leading to better resistance against illnesses.

Nature can inspire creativity and imagination. Taking a break outdoors can help you clear your mind and approach challenges with a fresh perspective.

Being outside encourages you to disconnect from digital devices and screens, promoting a healthier balance between technology and nature. Engaging in outdoor activities and enjoying the beauty of nature can contribute to an overall sense of happiness and well-being.

Whether you’re taking a leisurely stroll, participating in outdoor sports, or simply sitting in a park, finding ways to spend time outdoors can have profound positive effects on your physical health, mental state, and overall quality of life.

Tibetan bells

A meditation bowl with soothing sounds and vibrations can help you relax. Made with “Tibetan bells,” it is said to promote relaxation, relieve stress, and produce other healing effects. These dishes originated in China thousands of years ago, and have been gaining increasing popularity in other countries over the past few decades.
The benefits listed include improved sleep, reduced depression, pain relief, and increased immunity.

How to cope with stress?

1. Get to know the roots of your stress?
2. Analyze possible stress relief options?(Meditation, reading a book, positive thinking)
3. Your reaction to stress? How do you feel?
4. How you should help yourself?
5. Who could help you to overcome stress?

We all have heard that meditation, positive thinking and mindfulness can benefit your health both mentally and physically. Especially in recent years, mindfulness as well as meditation and positive thinking has become a popular way to help people manage stress and improve their overall health — and several studies show it is effective. Psychologists have discovered that
mindfulness, meditation and positive thinking change our brains and biology in positive ways, improving mental and physical health.
works and what benefits can you expect also practical lessons to try and different styles to implement

Positive thinking

Positive thinking does not mean that you avoid unpleasant situations in life. Positive thinking simply means that you are directing your discomfort in a more positive and productive way. You think the best is to come and not the worst, so always prepare for the worst.
Positive thinking starts within yourself, and the right way is to start by talking about yourself. Narration is an endless stream of unspoken thoughts running through your mind. These natural thoughts can be positive or negative. Part of your self-talk may come from logic and reason. Another self-talk could be a misunderstanding caused by a lack of information or expectations based on your idea of what could happen. If your thoughts are mostly negative, your outlook on life may be pessimistic. If your thoughts are mostly positive, then you are probably an optimist – a positive thinker.

Mindfulness-based stress reduction is a clinically regulated meditation that has shown persistent efficacy for many mental and physical disorders. Less attention has been given to the possible benefits that it may have in a healthy lifestyle. The aim of the module is to give knowledge and a deeper understanding, of why and how is mindfulness beneficial.
More and more studies find that being mindful can affect not only how you feel about the stressors of your life, but how you actively cope with them.
A growing body of research shows that mindfulness can affect not only how you feel about stressors in your life, but also how you proactively deal with them.

When it came to how to cope, people who were more self-aware said they felt less guilt and were better able to accept situations they couldn’t change for the better.


Resilience is our ability to recover from setbacks or challenges. Mindfulness helps us develop qualities that create greater resilience and resistance to stress. What makes us resilient is the complex mix of genetic, psychological, social, and cultural influences, as well as our mental and cognitive strength. Those who showed resilience scored higher on subjective measures of health. They are generally more satisfied and report better quality of life. Although some people are born more resilient than others, resilience can be learned. Mindfulness and meditation are among the best tools we have for building resilience. You can learn how to turn negative thoughts into positive thoughts. The process is simple, but it takes time and practice – you are creating a new habit after all. Here are some ways to think and act in a more positive and optimistic way:
• Identify areas that need to be changed. If you want to become more optimistic and have more positive thoughts, first identify the areas in your life that you often think negatively about, whether it’s work, your daily commute, changes in your life, change in life, or a relationship. You can start small by focusing on one area to take a more positive approach. Think of a positive thought to manage stress instead of a negative thought.
• Test yourself. Periodically during the day, stop and evaluate what you’re thinking. If you find that your thoughts are mostly negative, try to find ways to give them a positive feeling.
• Be open to humour. Allow yourself to smile or laugh, especially during difficult times. Look for humor in everyday events. When you can laugh at life, you will feel less stressed.
• Follow a healthy lifestyle. Aim to exercise for about 30 minutes on most days of the week. You can also break it up into 5- or 10-minute chunks of time during the day. Exercise can positively affect mood and reduce stress. Follow a healthy diet to fuel your mind and body. Get enough sleep. And learn techniques to manage stress.

Surround yourself with positive people. Make sure your loved ones are positive and supportive people you can count on to provide helpful advice and feedback. Negative people can increase your stress levels and make you doubt your ability to handle stress in a healthy way.
Practicing positive self-talk. Start by following one simple rule: don’t tell yourself anything you won’t tell anyone else. Be kind and encourage yourself. If a negative thought comes to your mind, evaluate it rationally and respond by saying what is good for you. Think about the things you are grateful for in your life.

Self-reflection questions:

  • Do you feel often stress?
  • Are you trying meditation forms in daily life?
  • Do you feel physical pain after stressful situation?
  • Are you prepared to positive thinking?
  • Do you know methods how to deal with stressful situations?