Mindfulness for stress reduction
We sometimes think of our work day as something we have to get through and that we can take proper care of ourselves when we are on our days off. But the reality is that we spend a big part of our lives working, and it shouldn’t mean our health and happiness should be put on pause during this time. You don’t necessarily have to revamp your entire life, but chances are that you could make some improvements in at least one of these areas and see positive results.
According to positivepsychology.com stress isn’t just a feeling or a mental state; if you don’t address it, it seeps into every aspect of your life. One way to prevent or cope with stress is through mindfulness-based stress reduction (or MBS).
Focus Mindfulness
Practicing mindfulness with an emphasis on focus is one method that can help reduce stress. It involves looking inward to observe what is happening in your mind. This is a meditation exercise that allows you to focus your attention on an object, sound, or sensation rather than trying to achieve a clear mind without a specific focal point. Focused meditation involves focusing on something intently as a way of staying in the present moment and slowing down the inner dialogue. Unlike classic meditation — where you focus on nothing to quiet your mind — with focused meditation, you still remain in the present, but focus wholly on one thing, typically sensory stimulus like sounds, visual items, tactile sensations, tastes, smells, and even your own breathing. It can be described as “eyes on the road” in that there is a singular focus on one experience. To keep your focus, it can be helpful to use a particular stimulus (like breath) to keep yourself grounded in the moment.
5 Steps to Focused Meditation
Begin with short sessions and work your way up to longer periods of time as you become more comfortable with the exercise. You'll need to find a quiet place where you won't be interrupted. These short sessions of focused meditation can be practiced anywhere at any time, whether you are in the comfort of your own home or in an office at work. The key is to practice your focused meditation in an environment that is calm.
Choose a target for your focus. Focusing on your breath is a good choice since it is usually the entry point to any meditation practice.
Get into a comfortable position. Sit upright. If you are sitting on a chair: sit right on the edge of it, relaxing into your pelvic bones with your feet on the floor. If you are sitting on the ground: prop yourself up with a cushion so that your thighs are relaxed and your spine remains tall. Relax your body. Loosen your shoulders and breathe from your belly. You can cross your legs but you don't have to if you're more comfortable in another position, just as long as you can fully relax without falling asleep.
Turn your attention to your chosen target. Zero in on the sensations including the sound, smell, sight, and details of your focal point. The idea isn't to think about it but simply to experience it, being fully present in the moment. If you are focusing on your breath, for example, pay attention to the sensations you experience as you inhale and exhale each breath.
Calm your inner voice. If your internal monologue starts to analyze your target or begins to rehash stressful situations of the day, worry about the future, make a list for grocery shopping, or anything else, gently turn your attention back to your chosen target and the sensation it provides. You may be focusing on something, but the goal is to maintain a quiet mind.
Don't worry about failure. If you find your mind engaging you and realize that you’re not being fully present with the sensations of your chosen target, don’t let your inner perfectionist beat you up for doing it "wrong." Simply congratulate yourself for noticing and return back to the present moment and the sensations you're experiencing.
Tips for Focused Meditation
Though you can start practicing focused meditation in just five steps, that doesn't mean each session will be easy, particularly in the beginning. Verywellmind.com suggests the following tips to help develop a practice that's tailored to your experience, environment, and enjoyment:
Give it time. Meditation often takes practice. If you’re expecting to do it perfectly, you may actually create more stress for yourself. In addition, feeling discouraged may prevent you from sticking with it.
Start with shorter sessions. Five minutes is perfect for beginners. Work your way up to longer sessions over time. With practice, this type of meditation can become easier and more effective.
Try another meditation practice. If the experience is frustrating and you don’t really want to continue, you may find more success with other types of meditation.
Choose the best time for you. Many people find that focused meditation (or any meditation practice) is a great way to begin their day. A morning meditation practice can do wonders for keeping you calm and reminding you to be mindful throughout the day. Others choose to meditate after work as a way to wind down from their busy schedules and refocus on family and home. Think of it as a great way to leave work stress where it should be — at work.