8 Mindfulness Practices to Reduce Stress
The Nystrom & Associates provider consulted for this article is Lisa Dee, LMFT, Clinic Site Director, DBT Team Lead, Certified DBT Clinician.
What is mindfulness? Mindfulness is a way of connecting to the present moment through the awareness of our surroundings, thoughts, and sensations. Throughout our day, our minds are constantly thinking about the past or future. The average morning might consist of worrying about that project we have to finish, stressing about family drama, or even being preoccupied daydreaming about our weekend plans. Unfortunately, we are rarely fully engaged in what is happening here and now.
Mindfulness is the ability to bring awareness to your current thoughts and feelings, without judgment. Practicing mindfulness has been proven to reduce stress and negative emotions while increasing positive emotions. Lisa Dee, DBT Team Lead and Certified DBT Clinician at Nystrom & Associates notes just how impactful mindfulness is. “There is an abundance of ways to practice mindfulness on a daily basis, simply by being present and aware, nonjudgmentally, in whatever we are doing and experiencing, in each moment.”
Now that we know mindfulness can improve our quality of life, what does practicing it look like? Keep reading for eight mindfulness practices to reduce stress.
Focused Breathing
Perhaps the most underrated mindfulness practice is that of focused breathing. This exercise, while simple, is effective. Sit up straight in a chair with your feet on the floor. Close your eyes and take a deep breath. Place your hand on your stomach and try to focus on how your belly moves in and out, or how your lungs are expanding and contracting. When thoughts pop up, observe them and bring your awareness back to your breath. Continue for as long as you wish.Walking Meditation
The next time you feel your mind racing, try a walking meditation. Notice how the leaves flutter on different trees. Feel the pavement, trail, or grass as each foot touches the ground from your heel to your toes. Listen to the sounds around you. Are there cars going by, kids playing, birds chirping? Be aware of your surroundings and notice where your thoughts wander to. Bring them back to your environment and continue walking. Related: 3 Ways Meditation Helps Your Mental HealthMindful Meal
When was the last time you ate a meal with no phone, music, television, kids, or work around you? Take some time to have a meal with no distractions. Just you, and your food. Think about the ingredients. Where did they come from? Observe the colors. Take a bite. What’s the texture like? The taste? Chew it completely before taking another bite. The point of this exercise is to slow down and enjoy your food. Too often we are gobbling down breakfast while hurrying out the door. This practice helps us to not take our food for granted and appreciate what we have. Choosing gratitude uplifts our mood and reduces stress in the process.Ground Yourself
Dee explains how grounding yourself through your senses is a powerful habit.“Research supports that when we add a 5-minute mindfulness practice to our daily routine, we are more centered and the physical, emotional, and mental health benefits are profound. To get started, try focusing your attention on your surroundings - what do you see, what can you smell, what can you hear, what can you touch, what can you taste - or - bring your awareness to your breath, noticing your breath coming in and out, your chest and stomach rising and falling.”
