Mindfulness Practices Implemented to Reduce Stress

Stress has become on the increase in today’s world, chiefly attributed to the busy and ever-demanding schedules in our day-to-day activities. The expectations are high; the digitalization is real, and the to-do lists only seem to be getting longer and longer, don’t they? Fortunately, different practices that are related to mindfulness have become valuable ways of fighting stress and improving people’s quality of life. In this article, you will find out more about different types of strategies that can assist you cope with stress and become happier.

What is Mindfulness?

The concept of mindfulness means being conscious of the present time and actively paying attention to the goings-on occurring at the moment. It refers to being fully aware of the thoughts that one has, the feelings one has, the sensations felt in the body and the state of the environment. The next quality of MBSR is mindfulness that help the organism to become aware of the event and not respond to them as a reflex, but as a thought process with more patience.

The Science of Mindfulness and Stress Reduction

Research processed in the past has proved that exercising and practicing mindfulness reduces stress. Mindfulness puts the body in a rest/safety mode which is the complete opposite of the stress/strike mode or what is referred to as the ‘fight or flight’ mode. This relaxation response includes the reduction of cortisol, which is a primary stress hormone and it leads to a decrease in blood pressure, heart and muscles. However, practicing mindfulness has been found to actually grow the grey matter in those areas of the brain that relate to memory, learning and stress regulation – overall, helping you to be able to manage stress even better.

Stress management among the population of interest:

Flow and application of mindfulness practices

Mindful Breathing Mindful breathing, also known as diaphragmatic breathing, is a very basic practice that can be performed at work, at home or just about any place. It entails concentration on the breaths taken placing emphasis on the breathe taken without attempting to alter it. If you get a chance now to tweet or to check Facebook, try to remember in this same way to come back to your breath. It has a sedative effect on the nervous system which assists to overcome stress and puts one at a equilibrium point.

Body scan meditation The body scan mediation can be described as an exercise where an individual focuses on various parts of the body and the feeling existing in the area. If you pay attention to different parts of your body, you’ll be able to let go of tension and learn about how stress shows up in your body. It proves beneficial for those holding tension in their muscles and joints hence gets recommended more often.

Its like brisk walking and involves being consciously aware of the whole process. When walking, emulate the process of feeling the soles of the feet making contact with the floor, the motion of the legs and the cadence of breathing. You can also observe some things such as sight, sound and smell. By doing this, it is no only practising effective stress management, but is also deepening the appreciation for the environment.

Loving-Kindness Meditation Loving-kindness meditation or Metta meditation is where love and well wishes are radiated to oneself and to others. You dwell on positive thoughts instead of the stress thoughts because by repeating phrases such as ‘May I be happy, may I be healthy, and may I be at peace,’ you are shifting the mindset and thinking positively. It can also lead to better relationship and may create a feeling of interconnectivity.

Mindful Eating Mindful eating is a technique where you have to consume food slowly and give your full attention to the food you’re eating, including the taste, texture, and smell. Such a change in the eating habits can lessen the stress levels because the meals are no longer boring and unappetizing. Also, mindful eating can prevent emotional eating, which is taking foods in to relieve stress or use it to manage stress.

Writing can work effectively as a way of reducing stress as one writes down their emotions on a journal. Mindful journaling is the process of thinking and writing about the events in your life without criticising yourself or putting any restrictions on what you have to write. It can also enable you to clarify your thinking and ‘let off steam’, as well as reveal behaviours which produce stress.

Writing self-writing turned out to be an effective way to relieve stress and journaling may help to dispel negative thoughts. Self awareness writing can be described as deliberate writing where there is no self criticism, just writing of events or experiences. This practice may assist you in getting the fog to lift, letting go of emotions and recognising behaviours that create stress.

Effects Of Passive Listening Effects of passive listening include not interrupting the person you are speaking to even if you already know what their response will be. If you are able to manage your communications such that you are listening as much as you are speaking then this will not only enhance interpersonal relations but will also help in reducing stress levels.

Applying Mindfulness in Ordinary Existence

It is not necessary for implementing mindfulness practice in your everyday life takes such a lot of your time. It’s a wise thought to spend limited time, twenty minutes daily and then slowly raise the bar and do more time. Here are some tips for integrating mindfulness into your life:

Set Aside Time:
Choose a particular time of the day when you’ll devote some time for mindfulness – it can be morning, noon or night.

Create a Mindful Environment:
Practice in a clean environment that does not have many people, toys, pets or other things that cause interferences.

Be Patient:
I also thought that mindfulness, as a practice, is one that a person has to learn gradually. This is the best time for you to be patient and accept that you are only human and it is perfectly alright for you to daydream once in a while.

Practice Gratitude:
One powerful best practice of self-care is the practice of gratitude by looking at things you are grateful for. This can help you to change your attention from the stress-inducing factors towards the positive angle.

In conclusion, Stress is actually a response to different situations and experiences in life; mindfulness is an effective practice that could be used to prevent stress. How to apply mindfulness in your everyday life: strengthening your mental health and making your existence more meaningful. As always, mindfulness is not about doing it right for days and weeks, it is about being consistent, so begin with the small things and observe the benefits.