Three Habits to relieve Stress
We all know many disorders originate from stress, especially if the stress is severe and prolonged. In fact if it is an Acute stress response, especially in young, healthy individuals it can be adaptive and typically do not impose a health burden. In older individuals stress for a prolonged period is definitely harmful.
Here we are going to discuss the benefits of Mindfulness in stress management.
The concept of mindfulness, which originates from practices of Buddhism, is defined as a focused awareness of one’s experience, and purposeful and nonjudgmental focus on the present moment.
The “body scan,” an attention-focusing technique; gentle yoga; and sitting meditation are the three techniques that helps in stress reduction. These techniques can be grouped under Mindfulness-Based Stress Reduction (MBSR).
The Body Scan -
The body scan is one of the most efficient ways to begin a mindfulness meditation practice or in other words to be aware of one’s own body. The purpose is to tune in to your body—to reconnect to your physical self with zero regrets or judgements. For this make yourself comfortable in a lie down position and close your eyes and begin focusing on your breath. Open your awareness to sensations of pain, tension, discomfort, or anything out of the ordinary. Follow your thoughts and concentrate on your breathing.
Hatha Yoga -
Hatha yoga consists of gentle movement and stretching sequences that promote awareness of movement and position. Yoga is recognized as a form of mind-body medicine that integrates an individual's physical, mental and spiritual components to improve aspects of health, particularly stress related illnesses
Seated Meditation -
Position, attention and consciousness are the important factors while considering seated meditation.
While Yoga Nidra is one of yoga's most effective techniques, not only for physical or mental relaxation but also for preparing the mind for yogic discipline. It has been termed “sleepless sleep” because individuals learn to enter the state between sleep and wakefulness without loss of awareness.
Seated meditation is performed in a sitting position with the body erect. Attention needs to be kept in an anchor. It can be a candle flame, your breath sounds or even some gentle mantra chantings.
All of these techniques have therapeutic and curative values.
References -
Worthen M, Cash E. Stress Management. [Updated 2021 Aug 27]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK513300/
——Dr. Arya Krishna
