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A Simple Mindful Meditation for Stress Reduction

Updated: Apr 6


Insomnia, stress, anxiety, depression, work burnout are making the headlines. To combat these problems, even to reduce high blood pressure, the practice of mindfulness and mindful meditation is increasingly popular and has proven benefits. Mindful meditation is a type of meditation where you focus on being aware of what you are feeling in the moment.


For several years now we have used a mindfulness meditation that provides immediate and long-term benefits. At your desk, in your home, the car or the park - five minutes is all you need.

 
  • For this meditation we are going to be mindful of our breathing. That’s it, nothing else. Find a quiet spot. Sit upright, straighten your spine, relax your shoulders, place your hands in your lap. Now give everything a shrug. Relax, breathe in and out as usual.

  • If you feel that you want to close your eyes then do so. If you want to gaze into the distance or focus on the tip of your nose you can do so. Ignore your surroundings and its sounds. Relax, breathe in and out usual.

  • Focus your mind on your breathing, nothing else. Breathe in and out, focus on the sensation of breathing. How it enters your body, how it fills your lungs, how it leaves your body. Repeat.

  • If breaths are deep focus on the feeling of the breath. How it enters your body, how it fills your lungs, how it leaves your body. Relax, breathe normally.

  • If breaths are shallow focus on the feeling of the breath. How it enters your body, how it fills your lungs, how it leaves your body. Relax, breathe normally.

  • Ignore the world around you. Let movements, sounds and other sensations settle in the background. Focus your mind on your breathing. You will find that your mind wanders and other thoughts intrude. This is normal, ignore them. Focus on your breathing alone. Do not be disturbed that you get distracted. Relax, breathe in and out..

Try this for five minutes. At the beginning it can be exceedingly difficult but with practice it becomes easier. One day, for a fleeting moment, it will become possible to get lost in the moment. With more practice that moment can turn into seconds into minutes.

 

Many people are disconnected from their body and its feelings. This exercise is very useful to calm the mind and calm the body. Simply being more aware of your feelings brings you greater self-awareness.


With some practice even a short session, a couple of minutes, can be beneficial. Good for you and useful for when work, the kids or even an upcoming skydive require a little more calm and focus. Try it, you will feel better for it.


Stay Healthy,


Alastair

 

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Related Study


Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023 Jan 17;4(1):100895. doi: 10.1016/j.xcrm.2022.100895. Epub 2023 Jan 10. PMID: 36630953; PMCID: PMC9873947. 

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