Managing Stress Through Mindfulness Meditation

Mindfulness helps you go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes."

- Thich Nhat Hanh

Chronic stress can bring about a variety of mental and medical disorders including depression, anxiety, insomnia, sexual dysfunction, and hypertension. These are symptoms I see often in my practice, which inspired me to obtain a Certification in Stress Management. Through the training I received for the certification I learned a variety of techniques one can use to address chronic stress, and though many forms of treatment are effective, the most essential is mindfulness meditation.

What is mindfulness meditation?

Mindfulness is the ability to be fully present and aware of the current moment, responding without judgement or reactivity. Meditation is the act of intentionally exploring the mind. It is not an emptying of the mind, contrary to popular belief. Instead, it is a curious survey of the mind’s workings.

Mindfulness meditation, therefore, is an awareness of what is happening in the present moment. It is a way of being and of seeing the self. Traditionally rooted in Zen and Eastern Buddhists disciplines, this universal practice focuses on awareness of breath, body, mind, and environment.

How do I practice mindfulness meditation?

Before one starts a mindfulness meditation routine, one must first practice mindfulness. Mindfulness can be experienced any time throughout the day. It can be utilized in every moment and every experience.

Simply noticing, without judgement, that you are reading this article is a practice of mindfulness. Take a moment to pause and listen to your breath, to the sounds in the room. Scan your body’s physical reactions. These are all mindful acts.

What is one daily mindful act I can engage in?

Begin experiencing mindfulness with the act of eating. At lunch, look at the food in front of you. Take note of the colors, sizes, and shapes you see. Then, take the items in your hand and comment on their texture. Be as descriptive as possible. Is the orange you have simply round, or does it have bumps and grooves? Is it truly orange in color, or is it more yellow, more red, or even green?

Once you have experienced the seeing and feeling of the food, place it in your mouth, and let it sit on your tongue. Notice your body's response. Can you taste the item? What is your initial reaction to food being placed in your mouth? Do you want to chew first, swallow first? Listen to the sounds of your mouth as the food is placed in it. Then, take a bite. Is the food bitter? Is it sweet? Is it both? Ask yourself, after biting and swallowing, do you have an instinctual reaction to reach for more food?

Mindful eating allows you to shift your experience from automatic to intentional. It allows you to fully experience all aspects of eating your food. When you more intentionally focus on your eating you will enjoy it, understand it, and be nourished by it more fully.

How does mindfulness meditation help with chronic stress or other health related disorders?

Through the advancement of brain scanning, science has been able to capture the physical difference between the brains of those who practice regular mindfulness meditation and the brains of those who do not. Research suggests that individuals operate on a different level of awareness when they practice mindful meditation. Further research also points to a connection between mindfulness meditation and increased mental flexibility and focus, which assists in battling cognitive decline.

What are the basic steps needed to start a mindfulness meditation practice?

There are some  key components to incorporating mindfulness meditation practice in your everyday life.

1. Set aside time and space. The first necessary component is time and space. Because you are adopting a new routine, you must have a specific place and a certain time in the day that you will practice meditation. Though the length of time can be as little as five minutes, it must be uninterrupted time. It is also helpful to pick a time when you are not tired or extremely full, as during these times you may not stay awake during the practice. Lastly, make sure the space is clean and quiet. Ambient noise is welcome, but too much noise can distract you from intentional focus.

2. Pick a position. You do not need to sit on the ground cross legged in order to practice mindfulness meditation. Instead, choose a position that is comfortable to you. You can sit up in a chair or lay down in bed. Just pick a position that you know will keep you comfortable for as many minutes as you will be meditating. It may help to create intentional awareness by closing your eyes, or keeping them fixed on an object.

3. Begin observing. Once you have your time, space, and position chosen you can now start your mindfulness meditation practice. The aim of this practice is not to quiet the mind, but to achieve calm by noticing the mind. The goal is to pay attention to the present moment without judgement. Observe the sounds you hear. If your eyes are open then observe the shape, color, and texture of the object you’re focusing on. Take note of the sensations running through your body, and the thoughts circling your mind. Notice all of it.

4. Creating a focal point. Choose a focal point which allows you to maintain the present moment. You can count your breaths, which will keep your focus on your body. You can repeat the word “peace” to keep yourself centered on the goal of inner peace. You can even repeat a phrase that aims at what you want the meditation to bring forth from yourself, such as “I will be the bringer of kindness.” This allows you to center yourself and continue your sustained focus.

5. Removing judgement. As you notice your focal point (breath, word, or phrase), you will start to have judgmental thoughts about the experience. You may find yourself calling either yourself or the exercise names, or finding reasons to doubt yourself. Simply notice these thoughts, tell them hello, and tell them goodbye. Do not focus on them. Make a mental acknowledgement, let them pass, and then return to your focal point.

6. Return to the present. During meditation, you may find your thoughts getting carried away. What started off as focusing on the word “peace” has somehow gone down the rabbit hole, ending up on a mental list of items you need at the grocery store. The important aspect of mindfulness is the purposeful attention to the here and now. When you catch yourself thinking of something other than the here and now, acknowledge that the experience happened and return back to your focal point.

7. Be kind. Remember that mindfulness is a practice, which means you will constantly need to remind yourself to return to the present moment. Your mind will wander. Our minds are used to taking the lead on thinking. Thoughts will crop up. The important thing is that you recognize that you’ve wandered off, and come back to the present. Practicing mindfulness may sound simple and easy but, like any other skill, it takes a lot of practice and a lot of patience.

Once you have started a mindfulness meditation practice, you will begin to notice subtle changes in how you experience daily life. You will notice and appreciate feelings and sensations you may not have been aware of before. You will also develop a strong ability to sustain focus, lessen your experience of stress, and problem-solve with greater ease. This will all lead to a happier and healthier life.

How will mindfulness meditation transform me?

Jo Pang from Slalom Consulting takes you through the practice of mindfulness meditation and how this practice can help realize the gold within you.

Will you start a mindfulness meditation practice? Let me know in the comments section below!

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