Mindfulness is the cognitive ability to pay close attention to your feelings at the moment without judgment, fostering emotional resilience. It also helps you to develop positivity in life by helping concentration in class, work, and even home.
With the benefits of mindfulness now known in medical settings, perhaps you might want to learn how to practice this technique to relieve anxiety and stress.
The techniques are easy to follow, and you do not need any special equipment; you just need to a few minutes.
Mindfulness and Stress
Recent studies have revealed that mindfulness is a useful for relieving mounds of anxiety, stress, and depression.
In one study, Lancet researchers sampled a group of 424 UK adults who were at high risk of experiencing further depression for study.
Half of the adults were put in a mindfulness-based cognitive therapy where they were guided through meditation and mindfulness methods while the other half was placed on medication for two years. Later, the researchers compared the progress of the two groups.
Then, the progress of each cluster was assessed. The study found that a similar number of individuals from both groups had relapsed. Experts explained that mindfulness provides long term useful skills hence putting you in control of your life.
Mindfulness to Reduce Stress
The following are ways to practice mindfulness to reduce stress and improve concentration.
1. Mindful Yoga
Spend at least fifteen minutes of your time in a quiet and open environment for meditation and yoga.
Meditation helps you to bring your full awareness to both your emotional and physical sensations as you try various poses. These feelings will bring about relieved tension and even reduced pain in your body, helping you to relax.
2. Body Scan Meditation
Like yoga, this technique involves spending your time in a secluded place, sitting in a comfortable position without feeling disturbed.
During the exercise, you close your eyes and focus your concentration to your toes. Try to bring close attention to every part of your body starting from your toes, feet, ankles, calves, knees, hands and even up to your head.
3. Mindful Eating
During your mealtime, find a serene place where you will not be distracted.
As you take your meals, try to eat slowly while you also engage your senses of taste, smell, sight, touch, and sound. Try to finish all your meal by chewing and swallowing slowly.
4. Mindful Breathing
Mindful or conscious breathing is another great way to eliminate stress and tension.
Take at least five minutes in a convenient location, like the shower or subway and shift your concentration to breathing in and out. To concentrate during the exercise, you can pick one aspect to focus on.
Nothing else has the potential to boost your relaxation the way mindfulness can. Give it a try; you might be astonished what it can do for you.