Stress is an unavoidable part of life; from time to time, everyone experiences increased levels. However, if left unaddressed, stress can continue to build and affect your health and ability to cope.
Studies show that mindfulness can be an effective way to manage stress. Exercises that help people achieve a state of mindfulness reduce ruminations, keep people from dwelling on negative thoughts and decrease anxiety over the future. By providing a temporary break from stressful thoughts, mindfulness allows you to pause and gain a broader perspective before reacting automatically.
Mindfulness is most commonly achieved through meditation, and the regular practice of mindfulness meditation benefits your physical and emotional health.
Basic meditation for stress management:
Get into a comfortable position that allows you to relax completely while still staying awake.
Close your eyes.
Clear your mind. This takes practice. When other thoughts enter your mind, simply notice them and then let them go. Don’t judge any of it. Then, turn your attention back to the present moment.
Continue to notice and then let go of any thoughts that enter your mind. As you continue to practice, the quiet spaces between thoughts will become more prolonged and more frequent.
Tips:
Be patient, and don’t strive for perfection. Meditation requires practice like any other skill. (You won’t be a great chef with your first recipe. You can’t be an NBA star the first time you play basketball.)
Start with short sessions (5 minutes) and work your way up to longer sessions.
If you are having trouble, try another mindfulness exercise.
For those who feel they do not have enough time or patience to dedicate to meditation, many other ways exist to ease into mindfulness practice and begin to experience some of its benefits. Gardening, listening to music, driving and even housecleaning can become a practice in mindfulness if you take the right approach: focusing on the present and quieting the inner voice that offers a running commentary on what you’re doing, what you’ve done and what you will (or should) be doing.
