Instead of highlighting those techniques that are considered to be the best, we will focus on those that are perfect for first timers. They help to become more familiar with mindfulness meditation and can help you deal with stress at the same time. Also, all these show you how you can actually take advantage of the environment surrounding you to reach that mindfulness state you want.

Sounds

The idea is to mindfully focus on sounds surrounding you. Most people believe that the environment has to be quiet in order to properly meditate but that is not actually the case. Especially for first timers it is more useful to have some environmental sound. A focus put on sound aids to be able to focus on mindfulness meditation. At the same time, music will be very effective and makes the entire experience a lot better.

Sensations

Another wonderful focus for your mindfulness meditation session is physical sensation. Paying attention in a non-judgmental way to how your body feels on the outside and the inside offers a highly effective deep experience. This is particularly useful when you are affected by emotional stress. You can do it anywhere you want but one great way to start is to focus on sensations as you take a bath. Yes, bath meditation is actually a thing and you will most likely love it.

Thoughts

A big problem for people that just now start to meditate is an inability to completely clear one’s mind. It is normal to feel quite difficult to stop all the thoughts that go through your mind. As you start meditating your thoughts will be so loud that you will feel overwhelmed. However, as you keep practicing and you take it easy, those thoughts quiet down. In mindfulness meditation you can remain focus on those thoughts that go through your head. Do not engage them. Just accept that they exist. You can do this whenever and wherever you want to.

Taste

If you are stressed you instinctively use taste as a way to reduce stress. The problem is that this often leads to sweet cravings and food abuse. While overeating is generally a bad idea, if you do feel overwhelmed and stressed, using taste based mindfulness meditation techniques is great. Using taste buds lets you be anchored in the now, which is always highly advantageous. Basically, you can even enjoy chocolate meditation as it will help.

Breathing

When you think about meditation you automatically think about breathing so this suggestion should be no surprise for you. No matter what is happening around you, a focus put on breathing helps to so easily get a lot better. One of the most effective of all mindfulness meditation techniques to help deal with stress is to be focused on your breathing. This offers an emotional and even physical relaxation.

Conclusions

As you can see, there are many different ways in which mindfulness meditation can help you deal with stress. The focus suggestions above are just some that you can try. Remember that practice makes perfect and you always want to be sure that you try different things so you can actually find what works for you. Remember that all people are different so what is unique to you should be accepted.

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Communication ‘A problem shared is a problem halved’, is a good philosophy to live by. Talking to someone about the way we are feeling lightens the load. Left to its own, stressed, devices the mind imagines wholly unrealistic and extremely negative reactions occurring should we confide in others. The brain experiences these scenarios as reality and goes into immediate survival mode. Chemicals are released which are intended to ready us for battle. Blood pressure rises; the heart races and the palms sweat as the body prepares itself to see off a threat. It is meant as a temporary measure until the threat has been averted, but constant stress sees these chemicals being constantly released and this state of high alert being maintained. The reality is that we are far more likely to find sympathy and a huge load of empathy when we confide in others. Everyone has at some time or other experienced feelings of inadequacy and, after listening to another’s woes will probably have a few confessions of their own to make.

Attitude Mental attitude goes a long way in determining how we cope with difficulties; positive thinking is a practised attribute. A point should be made of associating with people who talk and think positively, as this has a habit of rubbing off.

Light Relief  It should also be remembered that sensationalism is what fills the media’s coffers. If listening to the news has a depressing effect, then it should either be avoided, or balanced with something uplifting and humorous soon after. Laughter also causes chemical reactions in the brain and nervous system, which have a feel-good effect; the more you laugh the longer this feeling will be maintained.

Keeping a journal Stress does not promote clear thinking and a jumble of thoughts and emotions are like an untidy closet; nothing is easily found. Keeping a journal not only has a similar effect to confiding in a friend, the ability to read back what is written creates a sense similar to that of listening to a friend confide. Having expressed our fears and insecurities in writing it allows us to see them more clearly and to more easily provide a solution.

Healthy Living  Diet, fresh air and exercise play a vital role in mental and physical health. A minimum of 30 mins of exercise a day will, again, have the brain reacting favourably and releasing those all-important, feel-good hormones. Comfort eating usually involves rewarding ourselves with what tastes good, but is known to be bad for health. Stress burns energy and high energy snacks and drinks can compensate. Alcohol prevents that deep sleep that is necessary for the body’s revival and should be avoided or limited to one drink before bed. The recommended 8 hours of sleep a night will be more easily accomplished if time is taken for a little self-indulgence before bed: Relaxing in a bubble bath while listening to soothing music works wonders and a few scented candles lend a luxurious and exotic air. Meditating on the finer things in life is always beneficial and learning to do this instead of focusing on things like heavy traffic, which you cannot change, will pay huge health dividends.

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