Mindfulness Techniques to Reduce Stress By Nicola Brown, Ways to Relax l Destress Tips l Happiness Tips l Advice for Better Health

Body Scan Meditation

Step 1: Set aside a time and place in your day where you can sit comfortably and won’t be distracted or disturbed.

Step 2: Find a comfortable but attentive seated position, close your eyes, and bring your attention to your toes.

Step 3: Working up from your toes, bring awareness to each body part in turn: your feet, ankles, calves, knees, etc., up to your head. Why it works to reduce stress: Body scan meditations encourage self-awareness of sensations we might otherwise ignore. When you notice excessive tension in your body, you can consciously relax the muscles in that area. You may not even realize how tense you are until you intentionally bring awareness to your whole body.

Open Awareness Meditation

Step 1: Set aside a time and place in your day where you can sit comfortably and you won’t be distracted or disturbed.

Step 2: Find a comfortable but attentive seated position, close your eyes, and bring your attention to the thoughts and feelings you’re experiencing moment to moment.

Step 3: Observe these thoughts and feelings in an open, non-judgmental way; don’t try to change them but simply acknowledge their presence, gently guiding your focus back when your mind wanders. Why it works to reduce stress: Being able to recognize and separate ourselves from the strong thoughts and emotions we experience can help us learn how to regulate our moods more effectively.