Reduce Stress With These 3 Mindfulness Techniques

We lead stressful lives. We run around like chickens with our heads cut off (I think the technical term is multitasking.) Life can feel like a never-ending flood of “to-do” lists that never get done. It’s worse when we make ourselves feel worse by feeling guilty for not getting everything done. Self-care, pleasure, and even rest get lost in the shuffle. And even though we know this way of living is not a sustainable we keep doing it anyway. So how can you reduce stress and fit it into your already too busy schedule?

Here are a few techniques to reduce stress worth considering.

Mindful Breathing

  1. Choose a place where you are safe, and it’s okay to not multitask, like waiting to pick the kids up, in the shower, or sitting in the ladies room.
  2. Notice your breathing – focus on it. Notice something about it. How it feels or the temperature of the air.
  3. Spend at least 5 minutes focusing on it.

Focusing on a single sensation works to reduce stress by calming or stilling a racing mind.

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Health Benefits:

  • Reduced stress
  • Increased relaxation
  • Reduced blood pressure

Mindful Eating

  1. Choose a meal where you won’t be expected to talk or socialize.
  2. Eat slowly, and focus on each of your five senses: smell, sight, touch, sound, taste.
  3. Try to eat your whole meal slowly.

Taking time to appreciate the little things we miss can free us from worrying about our daily lives.

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Health Benefits:

  • Reduced stress
  • Improved digestive functioning
  • Reduced overeating and weight gain

Mindful Body Meditation

  1. Set aside a time and place in your day where you can sit comfortably and you won’t be distracted or disturbed.
  2. Find a comfortable but attentive seated position (you don’t want to fall asleep), close your eyes, and bring your attention to your toes.
  3. Working up from your toes, bring awareness to each part of your body: feet, ankles, calves, knees, etc. up to your head.

Body scan meditations encourage an awareness of bodily sensations we might be ignoring.

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Health Benefits:

  • Reduced stress
  • Decreased muscle tension
  • Increased pain tolerance

Make it a Habit

To get the most out of your mindfulness practice – to do them regularly. Practicing mindfulness regularly will change the structure of the brain. You will become  more aware, able to concentrate better and be less prone to excessive emotional responses. Reducing stress is only a small benefit of practicing mindfulness.

Image Credits:
     RyanMcGuire licensed under Pixabay License
     RyanMcGuire licensed under Pixabay License
     RyanMcGuire licensed under Pixabay License

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Christy R. Hall

Christy R. Hall is a Wellness Mindset Coach & Emotional Alchemist. She focuses on helping people change their lives from the inside out. Trained in hypnosis, Rapid Transformational Therapy (RTT), various Emotional Freedom Techniques (EFT) and Neuro-Linguistic Programming (NLP), she has numerous skills to help clients achieve real and lasting change. Christy says, “When you know how the mind works, it’s easy to make changes.” Christy fancies herself to be a Jedi Master, a verbal Ninja, and a Mindset Architect. In her free time, she spins yarn (both literally spinning fiber into yarn, as well as, writing), crochets for charity, watches silly cat videos, looks at pictures of Corgis, and plays massively multiplayer online games. Her current favorite is Elder Scrolls Online.