Mindfulness: How to Manage Stress Through Yoga and Meditation

Author: Samantha Clayton
Mindfulness

In our fast-paced, stressed-out world, there’s a need for techniques and tools, such as the use of mindfulness, to balance out the stress and pressure of work and life.

Mindfulness, often used as a therapeutic technique, is a mental state achieved by focusing one’s awareness on the present moment, whilst calmly acknowledging and accepting one’s feelings, thoughts and bodily sensations.

Meditation and yoga have been shown to promote mindfulness, which in turn has the potential to improve symptoms of depression, anxiety and even cognitive skills. These exercises can also help with focus, stress and attitude, especially when combined with regular exercise and proper food choices.

How Yoga Can Help You Relax

Sometimes after a long day, I like to unwind with a gentle yoga routine. This is also a great way to start
the day—it clears your mind and sets a positive tone for the day with a few simple yoga moves. Yoga also helps with mobility.

According to Harvard Health, major health benefits of practicing yoga include helping to:

  • Lower your heart rate
  • Slow your breath
  • Decrease blood pressure
  • Increase blood flow to the intestines
  • Focus on the present
  • Therefore, the outcome is relaxation.

 

Simple meditation dos and don’ts

  • Don’t think that you need a completely silent and secluded place to practice. In the real world, and especially in a home with kids or at the office, finding complete silence is almost an impossible task.
  • Do try to remove yourself from all major distractions, such as phones, computer screens and incredibly loud spaces.
  • Don’t convince yourself that you need any special equipment, such as a yoga mat, bells or blankets, because you can meditate anywhere.
  • Do try to sit or lie down in a comfortable place where you feel relaxed. You can keep your eyes open or close them, just do what feels right for you.
  • Don’t force yourself to start breathing with a specific style, like belly breathing or nose breathing. It can initially put you off or even make you feel light-headed. You can work on breathing technique once you start to feel comfortable with meditation.
  • Do focus on your breath. Feel the air coming in and leaving your body. Simply be aware of your breath and how it feels.
  • Don’t have a long list of affirmations or goals that you think about or chant out loud.
  • Do have one or two key words that help you to relax or guide you towards positive sense of well-being.

Aim to find 20 minutes of quiet time for yourself once or twice a day. Remember that meditation is considered a practice, just like yoga. So yes, that means it may actually take practice to feel the full calming effects.