Mindfulness-Based Stress Reduction
Mindfulness-Based Stress Reduction is a cognitive and behavioral therapy program, which uses a combination of mindfulness, meditation, and yoga. Mindfulness is about being fully aware of whatever is happening in the present moment, without filters or the lens of judgment. Mindfulness is living in the here and now, moment to moment. Becoming more aware of your emotions, sensations, and thoughts, and allowing them to simply be can have a profound power to alleviate stress and suffering.
You can start practicing MBSR by weaving mindfulness in throughout your day. Here are some suggestions:
Mindfulness-Based Stress Reduction is a cognitive and behavioral therapy program, which uses a combination of mindfulness, meditation, and yoga. Mindfulness is about being fully aware of whatever is happening in the present moment, without filters or the lens of judgment. Mindfulness is living in the here and now, moment to moment. Becoming more aware of your emotions, sensations, and thoughts, and allowing them to simply be can have a profound power to alleviate stress and suffering.
You can start practicing MBSR by weaving mindfulness in throughout your day. Here are some suggestions:
- As you open your eyes in the morning, instead of
jumping out of bed, take a few moments to do a mindful check-in. By starting the day with greater present
moment awareness, you’ll set the stage for a greater sense of calm during
challenging moments throughout the day.
- As you bathe, notice if your mind is already
thinking, planning, and rehearsing for the day ahead. When you become aware of this, gently bring
your mind back to the moment: being in
the shower, smelling the soap, feeling the sensation of the water on your body,
listening to the sound of the shower.
- If you live with others, try taking a few moments
to listen and connect with them mindfully before you head out for the day.
- As you approach your car, walk more slowly, check
in with your body, and notice any tension.
Try to soften it before you begin your drive.
- When you drive, find opportunities to try driving
a little slower. Use red lights as a
reminder to notice your breathing.
- Walking is something we definitely tend to do on
autopilot. As you walk to your office or
to run errands, walk differently. For
example, you might walk more slowly, or you could breathe in for three steps,
then breathe out for three steps. Notice
the sensations of walking—in your feet as they make contact with the ground and
throughout your body.
- When doing tasks at work, block out time to focus
on a group of similar tasks. For
example, block out time just for planning and don’t attend to other tasks at
that time. If you can, turn off your
email during times you are focusing on other tasks.
- If possible, maybe once a week, have a meal by
yourself in silence, eating slightly slower than you usually do and really
tuning in to flavors and textures as you eat.
- Throughout the day, do mindful check-ins from time
to time. You can schedule them on your
calendar, or you can link them to certain activities, such as prior to checking
your email or before you drive in rush hour traffic.
- It’s counterproductive to rush home to relax, so
try driving home mindfully and slightly slower.
Feel your hands on the steering wheel, and mindfully take in each
moment. You could turn off the radio and
reflect on what you did that day. What
was positive and what would you like to do better? Another possibility is to intentionally plan
how you would like to be when you get home, perhaps putting mindful listening
on the agenda.
- When you get home, do a mindful check-in before
you walk through the door, noticing if your body is tense. If it is, try to soften those muscles by
breathing into them with awareness and just letting them be.