How to reduce stress in life , click here to know a unique technique.

Student corner: 

Contributed by

Ms Aaliya Masoodi

I recently discovered this fresh technique in my psychology lesson on how to take supervision of your mind and feelings.  

Mindfulness-based stress reduction (MBSR) is an eight-week evidence-based program that offers secular, intensive mindfulness training to assist people with pressure, anxiety, depression and pain.

Developed at the University of Massachusetts Medical Center by Professor Jon Kabat-Zinn. Kabat-Zinn is considered the founding father of mindfulness-based stress reduction, as he created the practice in the 1970s.

He took a modern, scientific-based perspective to traditional Buddhist moralities of mindfulness and meditation and developed a flexible approach to reducing stress.

MBSR uses a combination of mindfulness meditation, body understanding, yoga and analysis of habits of behaviour, reasoning, impression and effort.  

Mindfulness can be comprehended as the non-judgmental acceptance and inquiry of present knowledge, including body sensations, inner mental states, feelings, sentiments, instincts and remembrances, to reduce suffering or discomfort and to increase well-being. Mindfulness meditation is a technique by which awareness skills are developed, personal regulation is developed thus  introspection and concern are significantly reduced. 

Mindfulness-Based Stress Reduction is explained to boost individuals dealing with the following health conditions or problems:

• ADHD
• Anxiety
• Depression
• Chronic pain
• Stress
• Fatigue
• Anger
• Headaches
• High blood pressure
• Sleep problems
• Bias reduction. 
• cognitive developments.  

Here are some exercises to practice mindfulness at home:  

1. Focus Mindfulness: 

It involves intensely focusing on looking inward to observe what is happening in your mind. 

2. Awareness Mindfulness: 

It emphasizes the external instead of the internal. Awareness focuses on your psyche but from an outside perspective as if it belongs to somebody else. 

3. Breathing: 

Stimulate your mindfulness by focusing on the breath. 

4. Body scan: 

Lie with your back on the floor and close your eyes. Move your body slowly focusing on one area at a time. Keep track of the area which feels tight and keep practising that area to release the muscles and strengthen them.

5. Object meditation:  

You could take anything which comforts you like a sponge ball and put all your senses into it. Take a deep breath and sense it deeply including its shape, size, texture, colour, smell etc.  

6. Mindful eating: 

this exercise can be completed with all your senses while you focus on eating a particular food. Eat gradually, manipulating all five senses: 

7. Walking meditation: 

Walk at a gentle speed while being aware of your steps. Observe how you walk and pay attention to the emotions in your body as you walk.

8. Mindful stretching: 

You can perform any sort of body stretching you prefer. For more guided practice you could opt for yoga. In the end, just point on your body movements and the flexibility you increase after every session. 

Before and after results matter a lot in mindfulness practice. It is reasonable to keep a record of your experience and distinguish it after every month. This would also keep you in a drive where your self-belief and organisation would increase. 

According to psychology, there are practically no obstacles to the exercise of mindfulness or yoga. If you have a mind, you can practice mindfulness, and if you have a body that is capable of movement, you can practice yoga.

it’s accessible for just about everybody.

Follow  The Health Guide :  

Contribute an article 

Join the mailing list of the magazine