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How To Reduce Stress Through Mindfulness

Learn how to use mindfulness meditation to reduce stress.

Dr. Paras
Dr. Paras
Jan 30, 2022
A man lying on the grass stress free with his arms folded behind his back of the head.

Do you often suffer from stress? Do you feel anxious about most of the things in life? You might be a victim of being stressed out because of multiple factors like genetics, any past event in life, lifestyle reasons, any morbidity issues, hormonal imbalance, environmental factors or the surrounding situations. You might be feeling anxious and stressed out very easily if any challenge comes to you. No worries. You are not alone. 

There are millions like you out there who go through mental stress every single day, trying to cope up with life. Medicines, pills, social media help or talking your heart out to someone who doesn’t even value your emotions will not help you in such a scenario. 

It’s a mental health problem and can only be treated and solved with immense mindfulness meditation. Your stress issue is definitely curable and you can get back to wonderful life by connecting to yourself, rising above the situation and dealing with it in a mindful way. 

What Is Mindfulness? 

Mindfulness is a state of mind where you intentionally focus on the current moment and try to analyze the situation while being non-judgmental. Mindfulness requires different acts like meditation, activating the subconscious mind, yoga, etc. 

It is not suppressing, denying or avoiding your stress. No, of course not. Pills and other nerve-calming medicines might do that. But, mindfulness is a way to connect to your thoughts. It's being aware of your actions, surroundings, sensations and actions. 

Mindfulness is a kind of meditation only that was practiced in ancient days. It helps you with delving deep into the situation and finding insights. Through mindfulness, you are able to tune into just the present feeling instead of past and future events. Don’t worry about the future; you will always be protected. 

You have been gifted with mindfulness, you just have to harness it. Have awareness in everything and cut down the stress. Instead of suppressing yourself from facing stress, resist it. Mindfulness teaches you to accept unpleasant emotions by believing that it is for the better. The future will offer you more beauty in life. Feel your current stressful emotions by being aware of it. 

It needs you to:

Accept – just accepting the situation will give you enough peace. No problem comes without a solution. Do not react to the situation, just be calm, ask for help from the Divine and you will see a solution soon.

Focus – Do not think about the past or future; just focus on the present.

Aware – Be aware of the physical senses of sound, smell, sight and other sensations which you often ignore.

Observe – Instead of reacting to the situation, observe and recognise your unpleasant situations, feelings, sensations and thoughts.

What Are the Benefits of Mindfulness?

Mindfulness comes with a bunch of benefits. Try it for a few times whenever stress tries to knock you down.

a) Relieves you from stress 

Stress might get intense if you focus on what isn’t happening. Mindfulness can restrict blood pressure and sugar levels from building up. It can also try to balance your hormonal movements in the body, thereby maintaining your immune system.

b) Improves your mood

Stress kicks in depression and anxiety. Mindfulness can bring you out of extreme mood problems and calm you down for the moment. It is as effective as antidepressants, or even more.

c) Activates brain power

Mindfulness can help you focus on paying attention, thereby sharpening your memory. It will help your mental performance which might get disturbed by stress.

d) Let you cope with pain

Stress and unpleasant situations come with chronic pain inside. It feels heavy inside. Practice meditation to alleviate mental pain as well as any physical pain. 

e) Reduces overeating

Many people have a habit of gulping down more food during stressful situations. Mindfulness can help you reduce that gorging on extra calories, thereby helping you maintain ideal body weight.

6 Steps To Reduce Stress Through Mindfulness:

Follow below mentioned steps to manage stress through mindfulness meditation.

1. Take Deep Breaths 

This is one of the best mindfulness exercises that reduce stress, at least for the immediate time. Take deep breaths and start counting. Close your eyes, feel the air around, feel your inhalation and exhalation, and notice your bodily sensations. Be aware of the pain in the heart, and feel the rapid heart rate.

Feel how breathing is bliss; what cooling effect it brings. Allow your mind to settle and loosen up your stress. 

2. Give Yourself Sometime

Take some time out, and give yourself some respite. Sit in silence for some time or maybe with your closest one available at the moment. Explore yourself meanwhile by contemplating what way outs can actually bring you out of this stressful situation.

3. Chant

This is one of the brilliant ways to reduce stress with mindfulness. Recite a mantra in a quiet and peaceful place. You can also try to plug in some music into your ears and visualise yourself in a wonderful situation. This will take you to a space of peace and will shift your stressful situation to a new transformed situation of peace.

4. Don’t Complain

Always remember, the current situation is happening for a reason.  So, your stress is natural. Yes, there is nothing to be worried about. If someone has triggered this situation, think that it has happened to you for a reason; it's of course a good reason. Get over that person or situation. Realise the good things which have happened to your life till date. Talk to either your close ones, your parents or Universe to express the situation. Make sure you only express your reason for stress to someone who gives a patient ear.

5. Mindful Movement

Try walking around for a while or do some familiar exercises. Make a move to release the stress built within. Focus on each of the postures you practice.

6. Body Loosening

Try lying down for a while. Feel your body parts loosening up and relaxing. Focus your attention on each body part at a time and gradually move to the other. Start with feet and move to head.

The Mindfulness Practitioner® certification at The Matrrix is possibly one of the most availed ones. The ICF accredited program is curated by the renowned mindful practitioner Dr. Paras who has put in his extensive knowledge on mindfulness practice which he gained over a period of 10 years. He has curated marvelous courses in life coaching, from which you can benefit immensely. There are 5 levels of courses which you can take up at fantastic rates now to learn in and out of Mindfulness. 

Dr. Paras


Dr. Paras

ICF-certified (Master Certified Coach) and ESIA -Coach Supervisor Dr. Paras, and Co-Founder of Dr Paras Wellness Pvt. Ltd. with brand Matrrix has been focused towards initiating change and transformation in people. As a certified Neuro-linguistic Programming (NLP) Master Practitioner and Mindfulness Coach, he brings a fresh approach towards learning the psychology of one’s thinking and behavior patterns. In his 18 years’ journey, he has trained, coached and mentored over 1.5 lakh individuals while certifying over 240 coaches. The leadership development programs of Matrrix have honed over hundreds of professionals while resolving workplace issues and ensuring higher ROI for firms.

Dr. Paras uses the power of coaching, counseling and positive psychology frameworks to resolve organizational issues, manage internal conflicts, and accelerate business growth. His programs for professional certifications in NLP, Mindfulness, Counseling, Coaching, and more have solidified his name as a transformation coach. Dr. Paras is also the founder of the Iinner Universe Education Foundation that runs Tava-Mitram (not-for-profit) to improve emotional wellness. He is also an avid blogger and social media enthusiast who loves keeping in touch with his international audience.

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