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Calming Your Mind With Mindfulness-Based Stress Reduction (MBSR)

Getting started

MBSR helps you calm your mind and cope with illness, pain, and stress. It teaches "mindfulness," which is a focus only on things happening in the present moment.

Here are some ways you can practice it.

  • When you go outside, take a few deep breaths.

    How does the air feel? Warm or cold? Try to accept that feeling and not resist it. What else do you notice around you?

  • Eat a meal in silence.

    Focus only on your food. Eat slowly, and savor each bite. What flavors do you taste?

  • Sit alone and think.

    Focus on your breathing. Gaze out the window, and listen to the sounds outdoors.

  • Take a slow walk by yourself.

    Count your steps while you breathe in and out.

  • Stop and be mindful for a few moments every few hours.

    You can do this at work, at home, or anywhere. Note how your body feels. Let your mind settle before you return to what you were doing.

Related Information

Credits

Current as of: March 3, 2020

Author: Healthwise Staff
Medical Review:
Heather Quinn MD - Family Medicine