Professor Pete Alexander

Stress Relief Tool – Meditation

Whether you do a guided session through a phone app, or an old school process, a 5 minute meditation can help you with your stress relief efforts.

Meditation is a practice of focusing your mind on a particular object, thought, or activity to achieve a mentally clear and emotionally calm state. It is one of the most well-known “calming” activities and has been clinically proven to decrease mood disturbance and stress symptoms in both male and female patients.1

Mindfulness mediation apps, such as The Mindfulness App, HeadSpace and Calm, are becoming more popular and have also shown to be successful in reducing stress.2 Many of the apps have a free introductory program to allow you to test it and see if it works for you before buying. One that does not currently have a cost and is voiced by a friend of mine, Tasia Valenza, is called Haven Guided Meditations and can be found on both the Apple and Google stores.

If you prefer not to rely on technology to help you meditate, follow the simple process below:3

  1. Find a comfortable, quiet spot to meditate. Sit on the floor or in a comfortable chair. Avoid meditating on your bed at first because you’ll be more likely to doze off in the middle of your practice.
  2. Contrary to popular belief, you don’t have to learn how to shut off your brain if you want to meditate. Instead, meditating regularly allows you to have an open dialogue with yourself without judgment and emotional reaction. When you notice your mind wandering, just bring it back into focus.
  3. Inhale to the count of four, then hold your breath for seven beats. Exhale for four more seconds. As you release your breath, feel the air make its way out of your lungs and nose and concentrate on the lightness in your chest. On each inhale and exhale, count for one breath. Repeat as needed.


  1. Speca, M.; Carlson, L.; Goodey, E. and Angen, M. – A Randomized, Wait-List Controlled Clinical Trial: The Effect of a Mindfulness Meditation-Based Stress Reduction Program on Mood and Symptoms of Stress in Cancer Outpatients
  2. Comstock, J. – Mindfulness App Measurably Reduces Stress Levels in Small Study
  3. Power of Positivity – How to Meditate: Everything You Need To Know To Start Meditation

Posted by Professor Pete Alexander

A seasoned professional with over 30 years of Sales and Marketing experience, Pete has battled the negative effects of stress head-on and has developed the LIGHTEN™ stress relief model that motivates his peers to better protect their health and handle challenging situations with grace and success.

Leave a Reply