4 Mindfulness Based Stress Reduction Exercises to Try Right Now

woman meditating in the sunlight

We all go through days when the stress of whatever we have to accomplish that day gets to us. On days like those, we could use some exercises that can help us alleviate stress. We recommend mindfulness based stress reduction exercises, which are exercises in which you practice mindfulness the way it best suits you, without pressure or following a schedule. The insistence on awareness makes these exercises extremely interesting and challenging. Today, we’ll talk about 4 of them, to provide you with a starting point.

4 Mindfulness Based Stress Reduction Exercises for a Stress-Free Life

1. Focus Mindfulness

This mindfulness exercise emphasizes focus, in that it urges people to look inward and see what’s inside of their minds. What makes this exercise interesting is that you should only focus on one experience at a time. Imagine, if you wish, you’re driving on a highway and you have to keep your eyes on the road at all times and focus on driving. This is what focus mindfulness feels like. Since sometimes, it can be difficult to avoid our mind from getting distracted, you should try to breathe regularly. This will serve as a stimulus that can keep you grounded.

2. Body Scan

For this exercise, you have to lie on your back, either on the bed or on the floor. With your eyes closed, try to become aware of your body. Don’t focus on the entire body at once, but on different areas at different times. This will give you time to identify areas that are sore or tight. Spend more time on those areas, slowly breathing until you feel them becoming more relaxed. Adding visualization to this exercise is a great idea. Try to visualize healing images like a ball of light touching the place on your body that feels sore.

3. Awareness Mindfulness

A bit similar to focus mindfulness, this exercise focuses more on the external than on the internal aspect of the mind. What does that mean? Well, you should still focus on your mind, but look at it from an outside perspective. Basically, you’ll observe your mental activity as if it were that of someone else. This will take you away from your usual experience, which is naturally self-centered. It will help you observe your thoughts without judging them, using a stream of consciousness technique.

4. Walking Meditation

It’s no secret that walking can be meditative in itself. Why not make it even more of a mindful experience by practicing walking meditation? This implies going for a walk in a place that’s already familiar to you. Don’t rush, but walk gently, observing the world around you and your reaction to it as you walk. Pay attention to your body and the sensations you feel. For instance, do your shoulders feel tense? How do your feet feel when they touch the ground? The answers to these questions are going to help you become more aware of your body and release the stress trapped inside of it.

Whenever you feel stressed to the point of breaking down, try these 4 mindfulness based stress reduction exercises and you’ll notice a change for the better.

Image Source: Pixabay.

Author: Amanda Knowles

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