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10 Steps to Reduce Stress and Anxiety with Mindfulness Meditation

Written byTracy Long

June 14, 2023

10 Steps: Reduce Stress and Anxiety with Mindfulness Meditation

Step 1: Discover Your Zen Space

Locate a peaceful room or area in your house, office, or another comfortable environment where you can sit or lie down without any interruptions. Ensure that the area is clean, decluttered, and has a positive ambiance.

Step 2: Set a timer

For beginners, it’s recommended to set a meditation duration from seconds to 10 minutes. To avoid checking the time during your meditation, set a timer to keep track of the session.

Step 3: Get Into a Comfortable Meditation Posture

To get started with meditation, it’s important to find a comfortable posture that works for you. You may opt to sit on a cushion, chair, or on the floor with your legs crossed. Alternatively, you can also lie down if that’s your preference. For good posture and focus, ensure that your back is straight but relaxed.

Step 4: Achieving Focus: Simple Breathing Exercise

Take a moment to close your eyes and breathe deeply. Inhale through your nose and exhale through your mouth, focusing on the sensation of your breath moving in and out of your body. This simple exercise will help you stay present and calm.

Step 5: Dealing with Thoughts

When you first begin to meditate, your mind will inevitably wander. Rather than attempting to push them away, acknowledge their presence and release them. You can envision them as clouds moving across the sky or leaves drifting down a river.

Step 6: Focusing on The Breath

Take a moment to notice your thoughts, and then bring your attention to your breath. Observe the natural rise and fall of your chest and abdomen with each inhale and exhale. If your mind begins to wander, don’t worry – simply refocus your attention on your breath without any judgment.

Step 7: Practice Non-Judgemental Awareness

To achieve a greater sense of inner peace and self-awareness during meditation, it’s important to maintain a non-judgmental attitude towards your thoughts, emotions, and bodily sensations. Simply accept whatever arises during your practice without labeling it as good or bad. This approach will allow you to fully experience each moment without any judgments or expectations.

Step 8: End Your Meditation Practice

At the sound of the timer, gradually shift your focus back to your surroundings. Take a deep breath, gently stretch your body, and allow yourself a moment to express gratitude for the time you spent meditating. Then, open your eyes.

Step 9: Achieve Optimal Stress and Anxiety Reduction with Mindfulness Meditation

To get the best results from your meditation practice, it’s important to practice daily. Consistency is key, so try to set aside a specific time each day to meditate, even if it’s just for a few minutes. This will ensure that you get the most out of your mindfulness meditation and help you reap the benefits of reduced stress and anxiety.

Step 10: Reflect on your progress

As you continue your mindfulness meditation journey, take time to reflect on your progress. Notice any improvements in your stress levels, anxiety, and overall well-being. Celebrate your achievements and continue to refine your practice as needed.

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