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mindful meditation

Stress is something that you will not be able to escape from. This is one of the realities of having to work every day and take upon different responsibilities. As a human being, stress is a natural response of the body when you have already reached your limit. It may be a natural response, but it is also one thing that we have to pay attention to mindful meditation. You have to ensure that you are also listening to your body and what it is telling you. Always make sure that you have time to check if you are already stressed.

After a day’s work, you will find yourself physically and mentally exhausted. This is one of the things that are expected to happen. But then, there are other effects of stress that can manifest not only to your physical body but also in how you deal with others. People who are stressed usually are irritable and they may have the tendency to withdraw from the things they love to do. This is something that manifests when the stress level is very high.

The good news here is that stress is manageable. It is something that you can deal with. To help you reduce stress, here are some scientifically proven mindful meditation techniques that you should consider: 

Practice Mindfulness

University of Massachusetts Medical Center has developed a mindfulness-based stress reduction program. This is a program that is meant for patients who are dealing with pain. They are expected to do different activities including meditation, yoga, and they are encouraged to recognize their body’s needs. Being aware of your body’s condition is a great thing that can help you deal with stress.

Mindful meditation can change the way the mind works. This is one of the strengths of this method. Instead of focusing on things that you can control, you have to practice being in the same moment where you exactly are. This way, you will be able to attend to what is important and you will also reduce worrying. 

Enjoy Nature

It has been proven that taking a walk in green spaces or just enjoying nature can help you become more resilient to stress. In a study conducted by Stanford researchers, they found out that people who take a regular stroll in parks are experiencing lesser stress as compared to those who are always exposed to busy streets. Nature has a way to heal your body and your mind. If you are feeling stressed after a day’s work, you can go out and enjoy the warm breeze as you jog at the park.

You can also consider scheduling hiking activities on weekends. There are different ways on how you can enjoy nature. This may vary according to your own interest. You may enjoy being at the beach or you may be a person who would love to see mountains. Whatever it is, always give yourself time to heal with nature. 

Go for a Massage

One of the most accessible ways to release stress is by getting a frequent massage. This is one of the recommended methods on how you can reduce the stress hormone cortisol. Aside from that, it can also be one of the ways to lower blood pressure. Regular massage is also proven to boost the immune system.

You can consider having few minutes in a chair massage during weekends while you rest. You can also visit the nearest salon where you can get a better service. There is something about massage that will not only make you feel relieved physically but can also give you that feeling of satisfaction. If you are someone who spends most of the day in front of a computer, you certainly need to have some activities that can ease your shoulders and your muscles.


There is a lot of research that has proven the effectiveness of mindful meditation in dealing with stress. For instance, there is a study conducted at the University of California where they were able to support their claim that brain chemicals and hormones are boosted when one meditates. This is a very important role that can help release and balance stress. Aside from that, this can also be something that can boost your immune system.

Meditation does not only free the mind from the negativities but it can also help you in relieving blood pressure. Regular meditation is recommended for people who have very stressful jobs. You do not really have to get yourself into assisted meditation. There are different ways on how you can do this. Clearing your mind is the key and concentrating on your inner self is the way to being able to reconnect to your core. 

Regular Exercise

Exercise is not only good for the body but also for your mental health. Moderate aerobic exercise, when done regularly, can help you enhance your mood. You can consider walking or running. Aside from that, it can also help you with your sleep. People who are experiencing depression are also encouraged to exercise. As it helps you get in shape physically, your mental health is also benefiting from exercise.

The best way for you to enjoy exercises is to choose the ones that you want to do. You can also consider doing it outdoors if you are a person who loves to be outside. If you want to just stay home, there are also exercises that are perfect for indoors.

Take the Most Needed Vacation

There are other ways that you can do not on a regular basis. Being able to get out of town and enjoy a new town is one way on how you can relax. This is something that you can consider as a long-term goal for your mental health. There is something that can be very stressful about being in the same place for a very long time. Many people feel stressed because they have been doing the same things for the rest of their lives.

If you want to make sure that you will not lose heart on the things that you do for a living, you should consider giving yourself a break. Consider this as something that is worth investing in. Save for a once-in-a-lifetime trip. This will not only help you manage stress but it can also give you a new perspective.

Final Words

Stress is something that will always be part of our daily life. Being able to manage it will give you a better and healthier everyday life. Not all techniques will work for you. However, you have to try those that you think will certainly bring you good effects. After that, you will be able to identify those that will work for you. The way you treat your body also determines the amount of stress you absorb. Eating the right food will give you the energy you need to make sure that you will be able to function well. Getting enough rest is another important factor that you should never underestimate. For some people, stress is not really something that is caused by outside factors. Sometimes, this is something that is caused by some things that we can control.

Being able to enjoy your everyday life is certainly one of your goals. Stress may get in the way of achieving this. With proper time management and prioritizing, you will be able to eliminate unnecessary stress through mindful meditation. People who organize their day and those that set realistic goals are happier because they have more control.

Dhaval Patel

Dhaval Patel is a publisher at a blog dedicated to mindfulness, meditation, mental health, and many more. He is an expert writer who writes on different categories like health and Meditation. His writings are not only descriptive but also meaningful. He loves to share his ideas on different categories.

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