In today’s fast paced technologically advancing and busy environment it is easy to lose sight of peace and quiet. Many people report feeling elevated levels of stress especially in high-pressure environments such as work. In this article you will learn about mindfulness, its benefits, meditation and stress. Meditation is a practice that can help to deal with and understand the sources of stress and teach us how to be mindful so that we can live a more peaceful life. How to practice Mindfulness Based Stress Reduction?
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How to Meditate
There are many different ways to practice meditation to reduce stress, the most important thing is that you feel comfortable.
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- Try sitting or lying in a comfortable position. You can also use a meditation chair or caution.
- Close your eyes. You can use eye pillows for extra comfort.
- Let yourself self breathe naturally.
- Focus on your breathing and how it feels every time your body inhales and exhales. Try not to let your mind wander and always focus back on your breathing.
- At the beginning practice meditation for two or three minutes and as time goes on for longer periods of time.
Benefits of Meditation
Meditation helps us to relax and to escape stressful situations and feelings some of the main benefits of meditation include the following:
- Meditation and relaxation help to reduce stress. Your sleep pattern can be improved, blood pressure levels can be brought down and your ability to think more clearly will be heightened.
- Meditation helps to control levels of anxiety. This can include phobias, social anxiety, obsessive compulsive behaviours and panic attacks.
- Meditation promotes positive emotional health.
- Self-awareness becomes enhanced and meditation helps you to realise more about yourself and your feelings.
- Meditation helps to lengthen your attention span. It is said that just four days of practising meditation can help to increase attention span.
- Meditation can help with age related memory loss.
- Meditation can help you to become a happier person overall, in tune with yourself your thoughts and how your surroundings affect your feelings.
Mindfulness Based Stress Reduction
Mindfulness meditation helps whoever is practising it to understand the thoughts that they have but pay them no attention as they come in and out of their mind. The purpose is to help the individual to become separate from these thoughts but to be simply aware of them. This practice helps people to separate their thoughts from their direct feelings and understand that they are in control and not their thoughts. Which can help to greatly reduce stress levels.
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How to Practice Mindfulness
If you are wondering how to do mindfulness meditation, there are different mindfulness meditation exercises that you can try. When considering mindfulness vs meditation, remember that mindfulness is a state of being and mediation is a way of getting there. Mindfulness meditation is all about concentration practice. The following are some tips to help you practice mindfulness:
- Follow the flow of your thoughts. Observe the thoughts, feelings and sensations that you are experiencing without judging them.
- Pay attention to what is around you such as sounds, touch and light that are making up your experience.
- Be patient. Sometimes it may seem as though mindfulness meditation is not relaxing and is rather difficult, however over time you will learn the ins and outs of being mindful and the practice will become easier.
- If your mind tends to wander notice where it has gone, become aware of it and gently redirected to the present and what you are feeling now.
Benefits of Mindfulness
- Mindfulness improves well-being. Practising mindfulness helps to support your life. It teaches you about making the most of your life as it happens rather than focusing on the past or the future. For this reason it is great to practice mindfulness at work and at home.
- Meditation and mindfulness improves physical health: Apart from animal proved well-being, mindfulness stress reduction techniques help to improve your physical health also by relieving stress, lowering blood pressure, helping to reduce chronic pain, improving sleep and other physical difficulties you may be experiencing.
- Mindfulness improves mental health: Many psychotherapists over the years have turned to mindfulness based stress reduction exercises as a form of treatment for a number of problems such as depression, eating disorders, anxiety and substance abuse
Meditation for Stress
Stress is something that everybody can feel at any point in their lives. Stress, if experienced at high-level is can be very debilitating and make it difficult for you to live your life enjoyably. Meditation techniques for stress can help to bring your mind peace and can set you up for a less stressful day. Try this stress relief meditation exercise:
Set your alarm clock for 15 minutes earlier than usual. Find a quiet place where you can sit down comfortable E and close your eyes. Tilt your head towards your hurt and follow the pattern of your breathing. Fill your brain with oxygen and think about what aspects of your life that you are grateful for and the people that you love. Set yourself up for a positive day.
The Different Types of Meditation You Can Try
There are many different types of meditation and different ways to meditate all aimed at a specific aspect of life, even mindfulness exercises for groups! In this article you have read a lot about mindfulness meditation practices. There is also spiritual meditation, movement meditation, focused meditation, visualisation meditation and even chanting meditation that you can practice to improve your well-being and the feelings that surround your everyday life.
Overall, meditation is a highly beneficial practice that is becoming more and more useful in the fast-paced environment that we live in. Mindfulness and stress don’t tend to go hand in hand. Someone that is mindful is less likely to be stressed. Apart from meditation practices, effective and efficient project management software such as Sinnaps can also greatly help to reduce levels of stress among project teams due to its easy to follow interface, consistent updates and various other tools. 😉
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