Practice Mindfulness in as Little as 15 Minutes a Day

August 2, 2016 at 6:55 pm Leave a comment

Yoga on bed

Many people turn to meditation to help ease stress-related problems, including chronic pain, headaches, anxiety and sleep disorders. Researchers say that meditation works at least in part by lowering your body’s responsiveness to the stress hormone norepinephrine.

Mindfulness is a way of zeroing in on the here and now, and giving your full attention to the task at hand. To practice mindfulness, you don’t need to enroll in a formal program, or even spend a lot of time practicing — 10 to 15 minutes a day will do. But consistency is the key.


 Incorporate mindfulness into your daily life:


  • Relax at the end of your day with a 15-minute guided meditation. Keep guided meditations or podcasts on your phone or tablet for easy access.


  • Start your day practicing yoga or with a basic sun salutation yoga sequence.


  • Take a 10- to 15-minute midday break to check in with your breath. Close your eyes and notice where you store stress in your body. As your breath becomes slower and smoother, imagine sending your breath to that area on your inhalation. Imagine a knot loosening as your exhale. Repeat this cycle with each inhalation and exhalation.


  • Scan your body for tension and stress. Find a comfortable seat or lie down. Close your eyes and breathe deeply and slowly. Start by focusing our attention on your feet then move up your body to your head. Notice any tension, pain, or stress. Take deep, slow breaths as you focus your awareness on each area of your body. Notice how each section of your body feels as you continue to breathe slowly.


Try a variety of approaches to find what works best for you. Aim to practice at least three or four times a week, if not daily. And stick to it. Don’t give up if you feel it’s not working right away. These techniques are like any other skill or workout — the more you do it, the stronger you will get.


Source: Adapted from Harvard Health

Entry filed under: Alternative, Managing your health, Prevention, Stress, To Your Health.

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