Can mindfulness reduce stress?
Q: I’ve been hearing a lot about mindfulness meditation lately and how it can help reduce stress and improve overall wellbeing. But I don’t understand how sitting still and doing nothing can make a difference. I have a busy and active lifestyle, and the idea of spending time focusing on my breath or thoughts sounds boring. Are there real benefits of mindfulness meditation? A: It’s common to feel skeptical about an activity that promises quick stress relief. Yet, mindfulness meditation does just that. It’s a fast and easy way to reduce stress wherever you are.
Mindfulness meditation is the practice of purposefully being aware of and focusing your attention on the present moment. Mindfulness allows you to be in tune with your experience — right now, in this moment — and to explore with curiosity the sensations, thoughts and emotions present, without judgment.
During meditation, you focus your attention and eliminate the stream of thoughts that may be crowding your mind.
This focus can result in enhanced physical and emotional well-being.
Many people may think of mindfulness meditation as “sitting on a pillow, being still, with eyes closed.” This may work for some, but there are many ways to practice mindfulness meditation.
Practicing mindfulness involves breathing methods, guided imagery and other strategies to relax the body and mind.
To try focused breathing meditation, sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing slowly for even just a minute can help.
You can also try these structured exercises.
Body scan meditation: Lie on your back with your legs extended and arms at your sides, palms facing up. Focus slowly and deliberately on each part of your body, in order, from head to toe. Notice sensations, emotions or thoughts that arise with each part of your body.
Sitting meditation: Sit with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your focus, take note and return to breathing.
Find a quiet place 10- to 20-feet long and walk slowly. Focus on the experience of walking, feeling into the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn around and continue walking, maintaining awareness of your sensations.
Often, mindfulness meditation is used as part of a treatment for physical and mental health conditions. It’s considered a type of mind-body complementary medicine.
Think of it as exercising your brain. Just as physical exercise keeps your body healthy, mindfulness keeps your brain fit. Research has shown that just five to 15 minutes of daily meditation can reap benefits.
After decades of research, these benefits have been found to include an increase in:
Walking meditation:
Diabetes control. Emotion regulation. Empathy.
Focus and attention. Immune system response.
Memory.
Positive emotions. Positive relationships. Relaxation. Self-compassion. Self-esteem.
The practice also decreases many negative symptoms, including: Addictive behaviors. Anger and hostility. Anxiety.
Burnout.
Depression.
Insomnia.
High blood pressure. Need for pain medications.
Physical pain. Post-traumatic stress disorder symptoms.
Stress.
Mindfulness is a supportive strategy to help manage a range of health issues. It pairs well with other medical treatments and counseling. It doesn’t require a prescription or special equipment and can be practiced anywhere. Talk with your health care team about incorporating mindfulness meditation into your life and see if it makes a difference in your sense of well-being.