Stress is an unfortunate part of everyday life. The bad news? You can’t control what happens to you. But the good news is, you can learn to control how you react.
Some people hold onto stress or anxiety without even realizing it. You can become so accustomed to feeling tense and anxious that it becomes your new normal. You can function like this reasonably well for a while…until the stress starts to show in other ways.
Long-term stress can take a major toll on your physical and mental health. From nausea, chest pain, and heart problems to difficulty sleeping, concentrating, and socializing—stress can manifest in a number of ways physically, emotionally, and mentally. Sound familiar? Learn more about stress and its effects in our blog.
If you’re here, you’re probably looking for ways to manage your stress to reduce its effect on your well-being. By now, you’ve probably heard of mindfulness (or mindfulness meditation)—in recent years, it’s become one of the most popular stress-management and mental health practices in the U.S.!
But what is mindfulness, exactly? Can it really help you reduce stress and cope with life’s challenges as they arise? In this blog, I’ll explore what mindfulness is, its benefits, and how you can make practicing mindfulness a part of your daily routine.
What is mindfulness?
Mindfulness is said to have its origins in the Buddhist concept of ‘Sati’, a term that translates literally to “memory” or “retention”.
Mindfulness practice made its way to the West in the 1970s, thanks in part to Jon Kabat-Zinn, an American professor emeritus of medicine and the founder of the Mindfulness Based Stress Reduction program. This program is the basis for many of the mindfulness meditation practices that we have today.
In general, you can break mindfulness meditation into 4 types of practices:
- Body scan meditation
- Mindful breathing meditation
- Loving-kindness meditation
- Observing thought meditation
So, what do they involve? I’ll walk you through each type of mindfulness meditation shortly. But for the most part, mindfulness simply means focusing on the present moment. It’s being aware of your thoughts, feelings, and bodily sensations without judgment or distraction.
You might be thinking, “…that’s it?” But don’t underestimate it! It may sound simple, but mindfulness can feel a little awkward or unnatural at first. It takes time to adjust and see the benefits—that’s why they call it a “practice”! It’s a skill that takes patience to learn, but the payoff is worth it.
How does mindfulness reduce stress?
Now that you have an idea of what mindfulness is, you may be wondering how it can help reduce chronic stress.
There are a whole host of stress-reducing benefits linked to mindfulness exercises. Here are just a few:
- Gets you out of the ‘fight or flight’ stress response: Through deep breathing exercises, you can activate your parasympathetic nervous system. This is responsible for our body’s ‘rest and digest’ response. We feel calm and safe in this state. When this part of our nervous system is activated, our heart and breathing rates slow down, our blood pressure lowers, and any perceived stress decreases.
- Promotes self-compassion: When you make mindfulness exercises a part of your routine, you can better understand yourself and your emotions. You’re less likely to engage with the negative thoughts that can lead to feelings of stress, anxiety, and low self-esteem.
- You become less reactive: Getting into the habit of pausing and taking a breath can help with emotional regulation in stressful situations. As a result, you’ll be better able to manage your emotions and responses in times of conflict, communicate better, and improve your relationships.
- Improves your sleep quality: Ever had one of those restless nights where your mind won’t stop spinning? Mindfulness can help you let go of those racing thoughts, calm your mind, fall asleep faster, and get a better night’s rest. And a well-rested mind and body are always better able to cope with life’s stresses.
Like with any skill, mindfulness meditation takes practice. It can take time for you to fully feel the benefits of it in stressful moments. Be patient with yourself, and don’t give up. Before you know it, you’ll be a mindfulness master, able to handle whatever life throws at you.
How do I start practicing mindfulness?
One of the best things about mindfulness is that, depending on which type you prefer, you can practice it almost anywhere, at any time. And there are plenty of easy ways to get started.
Body scan meditation
This involves focusing on individual parts of the body and noticing any physical sensations that arise in the process.
Start at either end of the body (from the top of your head or the soles of your feet, for example) and work your way up or down gradually, and pay attention to any pain, tension, discomfort, or other sensations as you go.
When paired with progressive muscle relaxation, this kind of meditation can be an excellent way to release physical stress that you may not even realize you’re carrying.
Related: Dive into meditation with this video from Angela!
Note: If you’re dealing with previous physical trauma, a body scan meditation may not be suitable to practice on your own. Remember to go at your own pace and stop if the emotions coming up are too overwhelming.
Mindful breathing meditation
This is exactly what it sounds like: being mindful of your breathing. For this practice, find a comfortable position, either sitting upright or lying down. Close your eyes, take a deep breath through your nose into your diaphragm, and exhale through your mouth. Try to “follow” (or focus on) the breath as it moves through your body.
You can also try what’s called “4-4-4 breathing”.Inhale for four seconds, hold for four seconds, and then exhale for four seconds. Do this for as long as you feel comfortable—even just a couple of minutes every day can help you relax and manage stress.
Loving-kindness meditation
The main component of this meditation is creating an attitude of positive emotions and unconditional kindness. It’s like giving yourself a mental hug and then sharing with other people.
It involves repeating positive affirmations in your mind—first directed towards yourself, then towards others. Don’t overthink it. It’s all about sincerely wishing good things for yourself and whoever you choose.
Observing thought meditation
This meditation practice encourages you to pay attention to your thoughts without judgment. Sit comfortably, close your eyes, and simply notice what comes to mind. But the key is not to get caught up in your thoughts, no matter how frantic they may feel. Think of them like leaves on a river—let them come and go, simply observing as they float by.
This type of meditation can be tricky at first, but with practice, you’ll get better at separating yourself from your thoughts without getting caught in a spiral. When you’re able to stay grounded in the present moment—instead of worrying about the past or future—you’ll notice a lot less stress on your shoulders.
Mindfulness exercises like these can easily be slotted into your daily life. And practicing mindfulness goes beyond the 4 types listed above—with practice, you can turn anything into a mindfulness activity. From mindful eating when having breakfast to mindful movement when you’re out for a walk, mindfulness is all about cultivating awareness of the present moment.
Get started on your path to peace
At my studio, I offer compassionate and holistic care to help you initiate your healing. Your well-being comes first, and together, we’ll create personalized sessions to help you leave your stress behind and find your balance.
Book your free 20-minute consultation for spiritual life coaching, where I combine talk therapy with energetic healing practices to realign and reconnect your mind, body, and spirit.
