Everyone deals with stress at some point or another, but many don’t know how to effectively cope with it. Mindfulness-based Stress Reduction (MBSR) is a technique used for stress management that emphasizes being present and using mindfulness in everyday life. Mindfulness is defined by the American Psychological Association as an awareness of one’s internal states and surroundings.
Traditionally, MBSR combines meditation with yoga to teach mindfulness, but this technique is completely customizable to your needs. Before we dive into popular grounding techniques and meditation exercises, let’s look at MBSR’s numerous benefits:
- Stress management
- Self-care
- Improved ability to let go of negative habits and thought patterns
- Lessened symptoms of burnout
- Improved awareness of emotional capacity
- Improved ability to view negative thoughts or feelings in a nonjudgmental, patient way
- Improved sense of well-being
- Increased quality of interpersonal relationships
Here are a few common MBSR exercises to try on your own:
- Walking meditation: Take a gentle walk in a familiar place. While walking, observe the different sensations in your body, like how your footsteps feel on the ground. Match your breathing to your footsteps.
- Mindful stretching: With any set of stretches you like, practice paying attention to the movements and letting your thoughts pass by.
- Object meditation: Hold an object that you find important or intriguing. Focus all your attention on it and how it affects each of your senses.
If you need some guided exercises, here are a few audio practices on topics like mindful breathing, thoughts and eating.
The next time you feel stress creeping in, try out one of these techniques and take advantage of the benefits of Mindfulness-based Stress Reduction.
by Megan DiPietro
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