MINDFULNESS-BASED STRESS REDUCTION

What is Mindfulness?

"Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won't)." - James Baraz -

The Impact of Stress

The Centers for Disease Control and Prevention report that 75% to 90% percent of doctor’s visits in the U.S. are related to stress. Stress can lead to physical symptoms such as headaches, sleep problems, digestive issues, chest pain, and increased blood pressure. Chronic and untreated stress can lead to mental health and physical health conditions. Most notably, stress influences the physiology of the gut. Your brain and gut have a bi-directional relationship; A stressed brain sends signals to the stomach, which, in turn, sends signals to the brain, increasing your risk for anxiety and other health conditions. You can prevent the chronic effects of stress by practicing self-care through Mindfulness.

Is Mindfulness Evidence-based?

Yes, in a study conducted by Harvard University and Massachusetts General Hospital, findings indicated the following:

1. Eight weeks of meditation helped people decrease anxiety

2. Increased feelings of calmness

3. Increased neuroplasticity, leading to growth in the areas of the brain associated with memory, empathy, sense of self, and stress regulation.

The Deepak Chopra Center, led by world-renowned doctor Deepak Chopra, an expert and advocate for alternative medicine consistently reports these findings among meditators: 

1. Relief from stress and anxiety (meditation mitigates the effects of the "fight-or-flight" response, decreasing the production of stress hormones such as cortisol and adrenaline.)

2. Reduced blood pressure and hypertension

3. Lower cholesterol levels

4. Increased production of the anti-aging hormone DHEA

5. Restful sleep

Guided versus Unguided Meditation

Guided meditations are available in person, online, and using mediation apps. They are recommended for beginners and are often led by experienced meditations teachers. Unguided meditations are self-led and depend on the person’s level of experience. You can practice a silent sitting mediation or deep breathing. 

The Top 5 Free Mindfulness Apps

1. Head Space

2. Stop, Breath & Think

3. Calm

4. Insight Timer 

5. Aura

Informal versus Formal Meditations 

Examples of Formal Practices

1. Sitting mediation

2. Body Scan 

3. Mindful Yoga

4. Mountain Meditation

5. Turning Toward Difficult Emotions or Physical Sensations

Examples of Informal Practices 

1. Pay attention to feelings, emotions, and thoughts during routine activities 

2. Paying attention to your surroundings

3. Bringing awareness to washing dishes

4. Checking in with your body by taking deep breaths

5. Practicing compassion towards self and others

7 Common Myths about Meditation by Deepak Chopra

Myth #1: Meditation is difficult.

Myth #2: You have to quiet your mind to have a successful meditation practice.

Myth #3: It takes years of dedicated practice to receive any benefits from meditation.

Myth #4: Meditation is escapism.

Myth #5: I do not have enough time to meditate.

Myth #6: Meditation requires spiritual or religious beliefs. 

Myth #7: I'm supposed to have transcendent experiences in meditation.

We hope you gained tools to help reduce and eliminate your stress.

We have a provider certified in Mindfulness Based Stress Reduction (MBSR) contact us for life coaching.

Thank you for becoming apart of the Phoenix Health and WellBeing Community.

Subscribe to receive future blog posts!