Stress Management Technique 4: Mindfulness
Online Self Help with Sandi Anders, M.Div., R.Y.T.
Stress Management and the Practice of Mindfuless
Through the regular practice of stress management techniques, it is possible to reverse the cumulative, long-term effects of chronic stress, and engage the body's incredible potential for self-healing.
The practice of Mindfulness, or mindfulness meditation, is a tested stress management technique which encourages the bodily state of the Relaxation Response.
Mindfulness is the discovery of what the essayist, Henry David Thoreau, referred to as the "bloom of the present moment." This practice provides an experience of the Relaxation Response as you learn to be in the present with non-judgmental, moment-to-moment awareness. It allows you to become centered and fully engaged in your life as it unfolds.
Mindfulness: Formal Practice
Mindfulness can be practiced formally or informally. In the formal practice of Mindfulness, you start with focusing your attention on the physical sensations that arise with breathing. That is followed by a widening of focus as you begin to be aware of sounds, sensations, thoughts, experiences or feelings. As you become aware of what is within you and around you, you can learn to consider and embrace what is present without judgment, without trying to change it or move away from it.
Mindfulness is best practiced with awareness of the breath. As you breathe, you observe the thoughts or feelings that arise without reacting to them. Then, using the rhythm of your breath, simply name and acknowledge what you observe, and continue focusing on the breath. In this way, the breath becomes an ongoing anchor to the present moment, and any interruptive thought or feeling fades from awareness.
This process has been likened to sitting on the bank of a stream, focusing on the breath. As a leaf or a stick floats by, it enters conscious awareness. The leaf is observed, noted, and then it floats down the stream out of view. The observer returns to the focus on the breath.
It may be helpful to attune your focus by vocalizing internally what you are experiencing. This helps you to stay in the moment.
You might say to yourself things like:
Breathing in, I know that I am breathing in.
Breathing out, I know that I am breathing out.
Breathing in, I am sad (or happy, worried, afraid)
Breathing out, I am still sad, (or happy, worried, afraid).
With this approach, there is no analysis or thinking about what has triggered the emotion. You simply name your experience and release it with your breath.
Mindfulness: Informal Practice
A less formal approach to Mindfulness involves bringing your full awareness to any task in which you are engaged, or to any moment that is occurring in your day. Whether you are eating, walking, driving, or getting dressed, you can proceed with the task or pleasure at hand, being fully absorbed in it while maintaining the awareness of your breathing. You can engage your senses fully and savor sensations that you notice. Using the internal vocalization approach, you may say to yourself:
Breathing in, I know that I am taking a shower.
Breathing out, I hear the rushing, flowing sounds of the water.
Breathing in, I notice the sensation of the warm water on my body.
Breathing out, I see the swirling patterns of steam.
With this informal approach you are bringing mindful awareness to what is happening in the moment, and you let go of the stress-inducing habit of multi-tasking. Now you may allow yourself to be fully engaged in what is at hand. Only then can you be fully alive and fully present!
Take Twenty!
Remember that twenty minutes of Relaxation Response per day can reverse the effects of chronic stress. Try some Mindfulness today!
