Reducing daily stress through meditation and mindfulness

October 24, 2023 / By: Marissa Pollet

In the hustle and bustle of our daily lives, stress can become an unwelcome companion. However, with the practice of mindfulness and meditation, we can begin to bring a sense of calm amidst the chaos of our daily routines. Mindfulness looks different from person to person as we all have various approaches to what may help us to feel calm. Regardless of how that may look for you, it's important to integrate mindfulness and focus on the inner peace that can enhance your day.

Why Mindfulness Matters:

• Understanding Mindfulness:

• Mindfulness is the practice of being fully present in the moment without judgment.

  It’s easier said than done, but to be fully mindful we must focus on the here and now

  and not what is happening in the future.

• It involves paying attention to your thoughts and feelings, fostering a non-reactive

  awareness. We can try to harness our mindfulness by taking the approach to delay

  our response until we have a clear understanding of the circumstances.

• The Stress-Mindfulness Connection:

• Mindfulness has been scientifically proven to reduce stress by lowering cortisol

  levels and promoting a sense of well-being!

  Simple Mindfulness Techniques for Daily Stress Reduction:

  As we have learned a bit more in terms of what mindfulness means, how can we find what works for us as individuals? Give yourself some time to access what you find relaxing and how you can quiet your mind and focus on the here and now. Here are a few suggestions to kickstart your path towards inner peace.

• Mindful Breathing:

• How-to:

• Find a quiet space.

• Close your eyes and take deep, intentional breaths.

• Focus on the sensation of the breath entering and leaving your body.

• Why it works:

• Deep breathing activates the body's relaxation response, reducing stress and promoting a calm state of mind.

• Body Scan Meditation:

• How-to:

• Sit or lie down comfortably.

• Bring your attention to each part of your body, starting from your toes and moving up to your head. Take the time to note if specific areas of your body seem more tense.

• Why it works:

• Body scan meditation helps release tension and promotes a heightened awareness

  of physical sensations, easing stress.

• Mindful Walking:

• How-to:

• Take a stroll, paying attention to each step.

• Notice the sensation of your feet touching the ground and the movement of your

  body.

• Why it works:

• Mindful walking helps anchor your attention in the present moment, providing a

  mental break from stressors.

  Integrating Mindfulness into Your Daily Routine:

  As we open our eyes each morning, this is time to begin setting the tone for a more mindful day. The more we can incorporate simple techniques into our lives, we can begin to appreciate the beauty and stillness of what is going on around us we otherwise may have missed. Incorporating a routine is a great way to bring long-term change and set you on the path of mental well-being! Here are a few examples of how to create a more mindful day, but the possibilities are endless, so do what works for you and fuels your inner peace.

• Mindfulness Routine:

• Start your day with a few minutes of mindful breathing.

• Setting positive intentions for the day.

• Take a moment to apply what you are grateful for each morning.

• Mindful Eating

• Slow down how quickly you eat your food, focusing on the taste and texture of your meals.

• Give gratitude to those who prepared your food and how it nourishes your body.

• Engage in Exercise

• Walking, lifting or Pilates, regardless of your choice, sweating is a wonderful way to

  practice mindful movement.

• Give thought to how your body is working to make your muscles function properly.

  Exercise is also a great way to focus on breathwork.

• Self-Care

• What is your favorite way to unwind? For some it is reading or listening to music,

  whatever enhances your well-being is the right choice. Take time to engage in one activity each day you find relaxing. Remember, self-care is never selfish!

Tips for Cultivating a Mindful Lifestyle:

Creating a mindful lifestyle shouldn’t be a chore, instead it should be a way of life we try to embrace knowing that it will only keep us grounded in the midst of daily stressors of life. How can we practice this for ourselves? One huge component to any lifelong change is staying consistent. Guided mediation and mindfulness apps are readily available and a great way to jumpstart your journey. We also need to be accepting of ourselves and be kind remembering that thoughts are just that and they are a part of the process. We hear a lot about gratitude but how often do we express it? Shifting the focus to being thankful for three things daily will help maintain a positive outlook and train our minds to see the good in each day.

As you embark on your journey of mindfulness, remember that it's a process, not perfection. By incorporating these simple practices into your daily routine, you can gradually reduce stress and enhance your overall well-being. Embrace the power of mindfulness to create moments of peace in your hectic life. Here at Inspired Wellness, we are eager to help guide you on the path towards a more mindful lifestyle!