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Life is full of anxiety and stress and we’re all always looking for ways to help ease that burden. Finding a few minutes, a day to practice some mindful meditation can help you clear your head space. Research shows that in more than 200 studies of mindfulness, healthy people showed its effectiveness at reducing stress, anxiety, and depression.
Practicing mindful meditation takes time, but even a few minutes a day can show benefits. To begin, start with these first few steps:
1. Find a comfortable place and position. Finding somewhere to relax and be at peace can help you focus on the present moment. You can sit or lie down, whatever feels the most comfortable.
2. Focus on the now. Bring your attention to the present moment and breathe. Close your eyes and take deep breaths and try to relax. Bring attention to your breathing. Breath in for 4 counts, hold for 4, and then breathe out for 8. Repeat to help bring relaxation.
3. Acknowledge the thoughts coming to your mind. Breathe in the thoughts and try to breathe out and let the stress go on the out breath.
4. Finish when you feel completed. Once you feel that you’ve relaxed and were able to relieve some stress, you can stretch and come out of the meditation.
Meditation doesn’t have a specific time it has to happen; you can meditate whenever it works best for you. It doesn’t have to be done in any specific room or area, it can be completed in your bed when you first wake up or go to bed. It’s all about taking a few minutes in each day to bring awareness back to your breath and finding a few moments to relax.
If you would like to learn more mindful meditation techniques, please reach out to us at info@thinkhappylivehealthy.com to speak to a therapist today!
References:
https://www.apa.org/topics/mindfulness/meditation#:~:text=Researchers%20reviewed%20more%20than%20200,%2C%20pain%2C%20smoking%20and%20addiction
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