Reduce Stress With These 3 Mindfulness Techniques


These 3 mindfulness strategies if practiced regularly will help you become more aware, focused, and less prone to excessive emotional responses.

We lead stressful lives. We run around like chickens with our heads cut off (I think the technical term is multitasking). Life can feel like a never-ending flood of “to-do” lists that never get done.

It is worse when we make ourselves feel worse by feeling guilty for not getting everything done. Self-care, pleasure, and even rest get lost in the shuffle.

And even though we know this way of living is not a sustainable we keep doing it anyway. So how can you reduce stress and fit it into your already too busy schedule?

3 Mindfulness Strategies For Stress-Reduction

Here are a few techniques to reduce stress worth considering.

1. Mindful Breathing

Action Step

  1. Choose a place where you are safe, and it is okay to not multitask, like waiting to pick the kids up, in the shower, or sitting in the ladies room.
  2. Notice your breathing – focus on it. Notice something about it. How it feels or the temperature of the air.
  3. Spend at least 5 minutes focusing on it.

Health Benefits

  • Reduced Stress
  • Increased Relaxation
  • Reduced Blood Pressure

Focusing on a single sensation works to reduce stress by calming or stilling a racing mind.

2. Mindful Eating

Action Step

  1. Choose a meal where you will not be expected to talk or socialize.
  2. Eat slowly, and focus on each of your five senses: smell, sight, touch, sound, taste.
  3. Try to eat your whole meal slowly.

Health Benefits

  • Reduced Stress
  • Improved Digestive Functioning
  • Reduced Overeating and Weight Gain

Taking time to appreciate the little things we miss can free us from worrying about our daily lives.

3. Mindful Body Meditation

Action Step

  1. Set aside a time and place in your day where you can sit comfortably and you will not be distracted or disturbed.
  2. Find a comfortable, but attentive seated position (you do not want to fall asleep!), close your eyes and bring your attention to your toes.
  3. Working up from your toes, bring awareness to each part of your body: feet, ankles, calves, knees, etc. up to your head.

Health Benefits

  • Reduced Stress
  • Decreased Muscle Tension
  • Increased Pain Tolerance

Body scan meditations encourage an awareness of bodily sensations we might be ignoring.

Make It A Habit!!

To get the most out of your mindfulness practice is to do them regularly. Practicing mindfulness regularly will change the structure of the brain.

You will become more aware, able to concentrate better and be less prone to excessive emotional responses. Reducing stress is only a small benefit of practicing mindfulness.

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