How To Use Mindfulness To Reduce Stress

Recent studies have revealed that mindfulness is a useful anti-depressant medication, 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. The other half was placed on medication for two years.

Later, the researchers compared the progress of the two groups where the progress of each group was assessed. The study found that a similar number of individuals from both groups had relapsed. In other words; meditation and medication have similar results, but unlike medication, meditation will not hurt you and give you any side effects.

Experts explained that mindfulness provides long term useful skills hence putting you in control of your life unlike relying on anti-depressants.

Mindfulness is the cognitive ability to pay close attention to your feelings at the moment they arise,without making judgment and fostering emotional resilience. It also helps you to develop positivity in life by helping your concentration in class, work, and even your home environment.

With the benefits of mindfulness now readily available, you can easily 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.

The following are ways to practice mindfulness to reduce stress and improve concentration.

mindfulness yoga1. Mindful Yoga

Spend at least fifteen minutes of your time in a quiet and open environment for meditation and yoga. Meditation of yoga 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. 

 

mindfulness body scaning2. 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, all the way up to your head. 

 

mindfull eating3. 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 all senses of taste, smell, sight, touch, and sound. Try to finish your entire meal by chewing and swallowing it slowly.

 

 

mindfulness breathing4. 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. Learn how to be more mindfulness here >>

Images from this post have been takn from canva.com 

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