Mindful Living: How Meditation & Mindfulness Reduce Stress
The Power of Mindfulness
“Peace is not the absence of stress, but the ability to remain calm amidst it.”
In today’s fast paced world, stress has become a constant companion for many of us. Juggling work, family responsibilities, and the general hustle of life can leave us feeling overwhelmed and burned out.
Mindfulness and meditation are words that many of us have heard of…but do these techniques really work? Research (and some personal experience) suggests that yes, these powerful tools can reduce stress and help balance the mind and body.
What is Mindfulness?
Mindfulness is the practice of being fully present in the moment and aware of where you are and what you’re doing. This means not thinking of your to-do list, not planning your next email, or contemplating your dinner menu.
It’s a form of meditation that involves paying attention to your thoughts, feelings, and physical sensations in the present moment. Mindfulness is meant to teach you how to observe your stress rather than react to it, allowing a space for you to respond more calmly.
Techniques to Incorporate Mindfulness & Meditation Into Your Life
Box Breathing: One of the simplest and personally, most effective techniques for reducing stress is box breathing. This method involves inhaling, holding, exhaling, and holding again, each for a count of four.
How to practice:
Inhale through your nose for 4 seconds
Hold your breath for four seconds
Exhale slowly for four seconds
Continue to repeat a few times until you begin to feel calm. This technique helps calm the nervous system, calming both the body and mind.
Journaling: Writing down your thoughts can be a powerful way to process emotions and reduce stress. Journaling allows you to release pent-up feelings, gain clarity, and reflect on what’s causing stress in your life.
How to practice:
Set aside 10-15 minutes each day to write freely. (I prefer right before bed to help clear my mind before trying to sleep.)
Don’t worry about grammar or handwriting. No one is going to read it. Just let your thoughts flow!
Reflect on what’s stressing you, how you feel, and what steps you can take to address it.
Walking Meditation: Walking doesn’t just have to be getting from one place to another, now does it have to be boring- it can be a wonderful meditative practice for stress reduction. Walking meditation is about paying attention to each step, feeling the ground beneath your feet and connecting with the nature around you.
How to practice:
Find a quiet place to walk, preferably outdoors.
Walk slowly, paying attention to the sensations in your feet, legs, and body. Also, be sure to be mindful of any scents or sounds you hear.
Focus on your breath and let go of any racing thoughts. This simple practice can help bring you back to the present moment, creating a peaceful and calming experience.
Mindful Eating: Did you know eating can be considered a mindful experience? Rather than rushing through your meal, mindful eating encourages you to slow down and savor your food. This allows for you to enjoy your meal more, and is a fabulous life hack for digestion.
How to practice:
Sit down in a calm environment- away from the TV and your phone. Research has shown that eating distractedly led to an increase in food consumption.
Take small bites and chew slowly, paying attention to the flavors, textures, and smell of your food.
Notice how your body feels as you eat.
This practice can help reduce stress, aid in digestion, and improve your relationship with food.
The Benefits of Mindfulness & Meditation for Stress Reduction
Regular mindfulness and meditation practices help activate the body’s relaxation response, reducing the production of cortisol. These practices not only calm your mind, but also help you develop healthier coping mechanisms to deal with future stressors. Over time, you’ll notice improvements in your mental clarity, emotional balance, and overall well-being.
Don’t overwhelm yourself by trying all at once (that would be counterproductive!). Start small, trying 1 or 2 at a time and see how you feel.
Resources
Bishop, S. R. (2002). What do we really know about mindfulness-based stress reduction?. Psychosomatic medicine, 64(1), 71-83.
Jan, M. How To Breathe: The End of Anxiety.
Monroe, J. T. (2015). Mindful eating: principles and practice. American Journal of Lifestyle Medicine, 9(3), 217-220.
Foster, J. A., Gore, S. A., & West, D. S. (2006). Altering TV viewing habits: an unexplored strategy for adult obesity intervention?. American journal of health behavior, 30(1), 3-14.