Whether you meditate for stress reduction or as part of spiritual practice, these three points from Tibetan lojong training will help you overcome immense obstacles.
1. Work With Your View: It is not enough to watch your thoughts arise without imputing your own identity to them. It is also important to reflect on the impact of grasping, averse and ignorant thought in your own life and in the lives of others.
Lojong training includes a step-by-step process for doing so, and for using this insight to generate compassionate insight and intention. Once complete, you will come to regard both yourself and everyone else in an entirely new light, and find new and clearer motivation in both your meditation practice and everyday life.
2. Relax Everything: You probably know that relaxing tension throughout the body is key to letting go of emotional baggage accumulated in your energy system. Many traditions have specific techniques for doing this that will reveal tensions you didn't even know were there.
But here's one you may not have been taught. Relax your sense of your own solidity, your own existence, as you meditate. Self-grasping is itself a powerful tension, but you can short-circuit it by abiding in emptiness. If relaxation is the midpoint between tension and going limp, emptiness is the midpoint between existence and non-existence.
3. Generate Intention: The intention of your practice determines both your motivation and the impact of your meditation. If you go in thinking, 'I'm going to relax and de-stress for half an hour,' that's only going to get you so far. A meditator tries to relax from thoughts and emotional baggage, yes, but it's also bloody hard work, and if it isn't, you're not being taught very well.
On the other hand, you could bring in the intention that says:
"This pattern of grasping and aversion in everyday life is futile and does not bring lasting happiness. I know this by my own experience and through observation. I will therefore not rest until I have found the source of unshakable happiness for myself and others."
That combination of turning away from habitual thought patterns and intention to find something better is an extremely powerful motivation that will give focus to your practice.
If you'd like to learn more about the lojong method, this series of talks by Jetsun Khandro Rinpoche is a good place to start:
They're a bit long, but very easy to listen to a bit at a time.