Stress is a most common problem in today’s fast paced lifestyle. We are surrounded by multiple things to do, multiple problems to solve. Our mind and body are continuously working under pressure of delivering our best. This pressure on mind and body leads us to stress. This stress cause many mental and physical problems such as high blood pressure, indigestion, insomnia, anxiety, depression, etc. Thus, further reducing our productivity and efficiency. Therefore, it is important to find ways to live a stress free life by adopting mindfulness.
Mindfulness is a practice of being focused in the present without being affected by any external factors and judgement. It helps in calming our mind and body. So, adopting mindfulness can help us reduce stress to a greater extent. As a result, improving concentration and focus on important things. There are many simple mindfulness techniques to reduce stress, here are some of them.
Guided imagery
This is a simple technique of using power of imagination to visualize a relaxing and peaceful scene. You can use a recording to guide you through the scene. There are many guided imagery recordings available on YouTube as well. While listening to the recording, engage all your senses in it. For example, imagine you are walking in a valley of flowers. Feel the breeze, hear the sound of nature, smell the fragrance of flowers. This technique will help you calm down and relieve stress.
Deep breathing
Our breathing pattern changes and mind gets distracted rapidly when we are stressed. This simple technique of deep breathing brings harmony and calmness. Mindful breathing brings our attention to the present moment. To practice it, simply sit or lie down in a comfortable position, close your eyes and take few deep-breaths. Take slow deep breaths from nose, fill your lungs and exhale slowly through mouth. Pay attention to the rise and fall of the chest and stomach. It will take practice initially, so if your mind wanders, bring it back to the breathing.
Body scan meditation or progressive muscle relaxation
Another simple and efficient technique to decrease stress levels. This technique when done regularly, improves sleep quality, focus, self-awareness, and positively impact overall health. The effective way to practice is to lie down, close your eyes and bring your attention to different parts of body from toe to head progressively. As you focus on the each body part, focus your mind to feel the sensation and relax the muscle.
Going for a Walk
As simple as it may sound, walking mindfully is also a great way to reduce stress. Going for a walk help us get some fresh air, exercise and divert our mind from worries. This technique involves walking slowly at a comfortable pace, paying attention to the surroundings. Also, pay attention to the body movements such as feelings of the feet on the ground, swing of the arms, and changes in the breath.
Conclusion
These are only four of the many mindful techniques that can help us reduce stress in our lives. We surely can take out some time for our mental and physical health and practice these techniques regularly. Mindfulness techniques not only improves physical and mental health but also makes us better in handling other challenges.
