Meditation to manage stress

Stress is one of the biggest problems in today’s life of many people.

A research performed by the Chartered Institute for Personnel and Development (CIPD), shows that one of the most relevant factors in employees sickness is chronic stress.

Various researches and studies have clearly shown that when an employee is
stressed, s/he is also less engaged, produces less, and is often absent from work. Only in the USA, the consequences of stress-related illnesses cost businesses the incredible sum of $190 billion a year.

Scientist agree in recognizing the benefits of meditation, relaxation, and mindfulness practices in personal and professional environments.
Meditation, in particular, has been proved as having long lasting effects on its practitioners when dealing with stress levels.
So, science suggests that adopting a life style change that brings to the adoption of meditation and relaxation practices can contribute to an healthier, happier life.

Investing in one’s wellness, both mental and physical, and in one’s business environment wellness, is a wise choice, that is no longer acceptable to delay. Meditation, relaxation, and mindfulness can be easily adopted by anyone, in every place, at any time, and those who decide to invest on it, quickly discover the wide range of associated benefits in their personal and professional life.

These benefits go from a better mental health, increased levels of morale, better communication and participation in groups, to a better goal setting, more concentration, clearer planning and execution. All this is possible thanks to the positive effects meditation has on emotions, brain’s physiology, and body stress reaction.

Our mind and our body are bound, and as negative patterns impact on both, thus positive behaviours create a positive spiral of increased resiliency and wellness. Of course everyone is aware that, even if we try, we cannot separate our personal stress reaction from a “business-related” one. When we are stressed, the effects ripple both on our personal and professional lives.

Through meditation, we can build a healthier mind, understanding how our body reacts to stressors, and nurturing a conscious awareness of how each stressor could be controlled so that its impact on us is limited or eliminated.

Dai-Hara Kizendo meditation practices, when specifically aimed at managing stress, focus on awareness, relaxation and breathing. These kind of exercises can be done everywhere, at any time, by everyone, even those who never tried meditation before. With our method you will start reconnecting your mind and your body, understanding yourself and your reactions to stress.

With these tools, you will connect your body to your mind, creating the right attitude to address stress, relax, and live better.


Soon, basic courses on Udemy

Great news !

I am working on a series of basic courses for the Udemy website. These courses will cover the real roots of the Dai-Hara Kizendo Syllabus.

The subjects will cover (but will not be limited to):

  • Intro to meditation
  • Relaxation
  • Breathing
  • Basic ki development



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Be present

One of the key issues in today’s life is that we often are not aware of ourselves and of the environment all around us.

I suggest here 3 easy exercises to help you be present. These quick and effective exercises can be made everywhere. Start when you are in a comfortable place and when you learn the technique, use it every time you need it.

Feet on ground

It’s a very easy technique, highly effective and it takes just a minute.

Sit or stand, relax your body breathing deeply. Bring your awareness, all of it, on the sole of your feet. Feel the ground, feel the pressure your feet put on it and how the ground feels (cold/hot, hard/soft ?).

Drive your full attention to your sensations.

Time: 1 minute.

Observe your breath

The second technique can be done just after the first one or as a single exercise.

Sit or stand, feet shoulder apart. Close your eyes and keep it close during all the exercise. When you inhale, observe the air that enters through your nose and feel it while it fills your lungs. Exhaling, observe your lungs that become empty while keeping your mouth slightly open.

The more you will practice this technique, the more it becomes effective. The goal of this exercise is to observe the breath instead of forcing it. Let your thoughts pass through your mind without any attachment. You should aim at letting your body and your mind reach unity through breathing.

Time:  starting from 5 minutes up.

Becoming a tree

Stand with your feet parallel at shoulder’s width apart. Let the weight of your body settle towards the ground, relaxing all the muscles. Keep your head straight like if you had a rope from your top-head keeping it up; leave your chin naturally tucked, and let the spine straighten through relaxation. Keep your hands over your hara (over your navel).

Let all the body center itself on its center of gravity, that is right under your first chakhra (your perineus) and in a point on the ground between your feet. Release all muscular tension and let your energy freely flow through your feet.

You need to imagine being a tree, with your feet being your roots. You keep your ki (your vital energy) from the ground and absorb it. Your body will be the trunk, stable and rooted. Imagine your head being the leafs, that get the positive energy from the sun, releasing all the negative energy breath after breath.

The most stunning benefit of this exercise, is an increase in physical and mental energy, achieved trough a proper body posture. A correct posture relieves fatigue as it allows a correct ki/energy flow in the body.

Time: from 5 minutes up.

La respirazione 4-6-8

La tecnica di respirazione (4-6-8) 


Questa tecnica di respirazione è studiata per garantire un rapido rilassamento, fisico e mentale. La pratica costante di questa tecnica ne aumenta progressivamente vantaggi ed efficacia.

Respirare in maniera controllata permette di trasferire l’attenzione del sistema nervoso dal sistema simpatico a quello parasimpatico, ottenendo diversi effetti fisiologici, tra i quali un miglioramento della pressione sanguigna, con una riduzione dei valori massimi, e un rallentamento del battito cardiaco, con conseguente miglioramento della circolazione non solo generale ma anche periferica e superficiale.

Questi vantaggi si ripercuotono positivamente anche sulla digestione, sulla tensione muscolare e, ovviamente, su molti effetti negativi provocati da ansia e stress.



  1. Poggiare la punta della lingua sulle gengive dell’arcata dentale superiore e tenerla in questa posizione lungo tutto l’esercizio.
  2. Espirare a fondo, attraverso la bocca in modo sonoro.
  3. Chiudere la bocca ed inspirare attraverso il naso, contando da 1 a 4, spingendo il diaframma verso il basso (quindi gonfiando la pancia)
  4. Trattenere il respiro contando fino a 6.
  5. Espirare attraverso la bocca, in modo sonoro, contando fino a 8, spingendo il diaframma verso l’alto (quindi tirando la pancia verso dentro).
  6. Ripetere i passi da 3 a 5 per 6 respiri completi.


Questa tecnica respiratoria può essere effettuata in ogni posizione, in ogni luogo, in ogni momento della giornata. L’elemento fondamentale è il mantenimento della consapevolezza della respirazione durante tutto l’esercizio.

Si deve liberare la mente da ogni altro pensiero che non sia il conteggio della respirazione.

Ogni volta che si espira attraverso la bocca si deve cercare di rilassare la tensione muscolare del corpo, in particolare quella delle spalle e del collo. È possibile utilizzare una tecnica di visualizzazione durante la respirazione 4-6-8. Quella che consiglio consiste nell’immaginare che ad ogni espirazione si faccia uscire con l’aria anche lo stress, mentre con l’inspirazione si faccia entrare energia fresca.

Per iniziare la pratica di questa respirazione è consigliabile dedicarvi ogni giorno qualche minuto, iniziando con 2 volte al giorno, possibilmente sempre alla stessa ora. In questo modo il corpo inizierà a prendere l’abitudine a respirare in questo modo.

Quando si sarà acquisita una sufficiente pratica, sarà possibile incrementare il numero totale di respiri completi effettuati nel corso dell’esercizio.