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How Can Mindfulness Exercises Help You to Reduce Stress?
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by Miscellaneous | 9 September 2021
The practice of mindfulness has been around for thousands of years, but it has gained popularity in recent years, especially as it has been found to reduce stress. Mindfulness is a type of meditation, during which a person focuses on being deeply aware of what he is sensing and feeling at that moment, without any interpretation or judgment. Being mindful of every moment is an ideal daily routine for healthy life. Listed below are some mindfulness exercises that can help you manage stress.
- 1. Meditative walking: Before beginning to walk mindfully, slow down your body movement and breathing. Before you begin, find a quiet place to walk. It could be outdoors or in a hallway, or even a large room awash with sunlight, where you can walk back and forth. With each step, pay attention to how your body is moving, the sensation in the legs or any other part of the body and your breath.1 Inculcate mindful walking for at least 15 minutes as a daily routine for healthy life.
- 2. Drinking a cup of tea: Even drinking a cup of tea or coffee can become a mindfulness exercise. As you prepare tea or coffee, savour the process. Watch how the water gently comes to a rolling boil, the spread of colour as you add tea leaves or coffee, the way it smells. As you drink it, slow down and drink it sip by sip fully appreciating the flavour and the warm feeling of the cup in your hands. 1
- 3. Hiking or connecting with nature: Going hiking or on a nature trail is the best way to unplug yourself from technology and become more mindful of the senses. Experience the crunch of leaves under your feet and the smell of the plants and feel the fresh breeze on the face next time when you are with nature.1
- 4. Gazing meditation: Select any external object, such as a candle flame, and fix your gaze on a point. Allow your focus to rest gently and settle in. This practice can increase your willpower, concentration, and memory and cause stress reduction.1 This can also help you deal with quashing stress, one of the bad habits for healthy lifestyle.
- 5. Loving kindness meditation: The easiest and safest way to feel connected to others and with yourself is by practicing loving kindness meditation. Let your mind rest and silently direct and repeat a short positive prayer or phrase first for yourself, then for your close family and friends, and finally for all humanity. This practice is the best to reduce stress and find peace.2
- 6. Mindful movement: Yoga or stretching can increase your mental focus and bring your mind back to the present moment. These can also enhance your flexibility and balance. Click here to check out our blog on stretching exercises.
- 7. Mindful breathing: This practice involves sitting comfortably, focusing on your breathing, and bringing your mind’s attention to the present moment without getting diverted in the past or future. You can practice mindful breathing anywhere and anytime of the day.2
Regular practice of mindfulness exercises has various positive effects on the health and well-being of an individual. Mindfulness is a skill that can be inculcated and developed through daily practice, which helps to lessen the effect of stress on the mind and the body. Along with these mindfulness practices, healthy diet rich in antioxidants and exercise also plays a role in managing stress.
- 1. Hawaii Pacific Health. 8 Mindfulness exercises that also reduce stress. Available at: https://www.hawaiipacifichealth.org/healthier-hawaii/live-healthy/8-mindfulness-exercises-that-also-reduce-stress/. Accessed on: 24 November 2021.
- 2 .Harvard Health Publishing-Harvard Medical School. Six relaxation techniques to reduce stress. Available at: https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress. Accessed on: 24 November 2021.
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