3 Simple Mindfulness Meditation Techniques To Relieve Stress

by Complementary and Alternative Medicine, Mental Calmness

There are 3 simple mindfulness meditation techniques that can help you focus on the present by putting aside worries for the moment.  With this technique, you stop negative emotions and thoughts and become more in tune with your body and appreciate your present surroundings.  Mindfulness meditation is about totally enjoying the present.

Dr. Kabat-Zinn, Ph.D. founder of the Center for Mindfulness in Medicine, Health Care, and Society, conducted many studies that showed that Mindfulness Mediation contributes to better mood, increase focus and attention, sleep and decreases anxiety and distraction thoughts.1

Many professionals use a combination of mindfulness meditation techniques and cognitive psychotherapy to combat anxiety and depression.

3 Mindfulness Meditation Techniques

  1. Do a Body Scan. You can start with the smallest part of the body like your toes.  You then work your way up from your feet, legs, torso, chest, neck, and head.  The goal is to become aware of each of part of your body.
    1. The first thing that you want to do is you become aware of the sensation in your toes, then move to other parts of your body. Take your time and be patient.  It is worth doing because by the time you are done you will be more relaxed and in tune with your body.
  2. Seated Meditation:  Sit in a comfortable position and focus on your breathing, the sounds around you, the intensity of the light, the aromas and other perceptions.  Observe it all and take it all in.  When you are distracted accept it, and return to observing and perceiving what is happening at the moment.  Do the same with any thoughts and emotions you experience.  Simply accept them and return to the present.
  3. Movement Meditation:  Dr. Zabat-Zinn, the Kripalu Center for Yoga and Health and others recommend various yoga and walking meditation as part of mindfulness meditation techniques.  There are many types of moving meditations.  Many movements can be modified so you can either sit or even lie down.  Some examples are Hatha Yoga, Tai Chi, Qigong, and Rhythmic Exercises.  All these exercises are done by slow movement not to necessary accomplish anything but to help you become aware of the moment. The benefit of the exercise is to improve memory, increase concentration, attention, and mood while decreasing worries and obsessive thoughts.

Mindfulness Meditation Techniques can be incorporated into many other kinds of exercise like running, swimming and with lifting.  The goal is to become mindful of the movements.  When exercising you are not focused on competition or the number of repetitions etc., but on the actual moment.  This can help you feel more relax, give you a sense of self and control.

All the mindfulness meditation techniques help you to improve mental health and overall well-being.


1Kabat-Zinn, J, et al. “Effectiveness of a Meditation-Based Stress Reduction Program in the Treatment of Anxiety Disorders.” The American Journal of Psychiatry., U.S. National Library of Medicine, July 1992, www.ncbi.nlm.nih.gov/pubmed/1609875.



Submit a Comment

Your email address will not be published.