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24.11.2015
Choose a place and time where your time would otherwise be wasted, such as the subway, the bus or while waiting for a meal to cook. I hope you will find these four mindfulness meditation techniques and exercises both simple and useful!
Rhythmic (or Box) Breathing is not only a helpful technique for rapidly decreasing stress, anxiety, heart rate or blood pressure, it also  prepares you for a meditation or a peaceful night’s sleep. Think of your breathing pattern as if it were a box or rectangle drawn on a piece of paper with the breathing in being the left upward drawn line, holding your in-breath as the line on the top of the box from left to right, breathing out as the line going downward on the right side, and then the holding of the out-breath being the line from right to left on the bottom side of the rectangle. Once you find the pattern of your square or rectangular box that works best for you, go through 4 to 5 complete rounds of the rhythmic breathing and notice how your body and mind respond. I am sure that with just a little bit of practice, you will come to love this particular bit of mindfulness meditation breathing to reduce stress. If you would like more breathing techniques, please leave a comment below.  AND… if you would like to share a breathing practice that reduces stress or gives energy, it would be really great if you shared that in the comment area too! Mindfulness is a practice with roots reaching as far back as the ancient traditions of Buddhist meditation. Ultimate Guide to Sleeping During Pregnancy , Learn about why sleep is important and cause of bad sleep. This infographic is a fantastic resource for all parents expecting a baby and not being experienced in bathing their little one. Approximately 40 million adult in the US suffer from anxiety each year, says the National Institute of Mental Health. The smiling Buddha technique is a moderately advanced technique that is best for people who have some experience with meditation. Visualisation meditation is one of the more advanced meditation techniques because it integrates the imagination into the process. Essentially, visualisation can be defined like this: imagining specific things to produce specific results.
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It can be used to improve so many aspects of our life, from emotion, to sleep control and pain management. Here are four simple mindfulness meditation techniques you can carry out in just around 15 minutes if you live a hectic lifestyle but still want to reduce stress levels once in a while. Do not treat this just like any other session at the gym… Treat it like your very special meditation. For this mindfulness meditation techniques, shift all of your focus on a specific part of your body.
You slowly count the length of your breath going in, being held, or going out that is right for you. It is a stress response to difficult situations that we are all bound to come across at one time or another.
If you are suffering from these symptoms, meditation techniques for anxiety and stress can be extremely helpful. On the next page I’ll lead you through the most effective meditation techniques for anxiety and stress.
Research demonstrates that regular meditation can have a physical effect on the brain – actually causing areas associated with learning to grow, and the part generating stress responses to shrink.*Holzel, B. Pricing in other countries may vary and actual charges may be converted to your local currency depending on the country of residence.
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Find out four different ways in which mindfulness meditation can be carried out in just 15 minutes a day.
It has been described as the “nonjudgemental awareness of experiences in the present moment”, which is the consideration of occurrences, beings and objects without letting ourselves be overtaken by feeling when doing so. Spend five minutes in this state of awareness, and block out all your surroundings while doing so.
Concentrate fully on each pose, and let the physical awareness of what you are doing completely embrace your being.


Start from your toes, and slowly move up towards your ankles, feet, legs, knees… Go up to your head, and become aware of your whole being.
The length of your in-breath and out-breath should be the same count; just as the length of the held breath at top and bottom should be the same number of counts. We also send regular updates, inspiring quotes, and new guided meditations to you regularly.
Mindfulness has been scientifically proven to reveal important health benefits, and it is practiced in many different forms, including traditional meditation. Some people suffer from social anxiety disorder, others from anxiety during pregnancy, many more have anxiety during stressful times such as during exams or when facing pressure at work. This technique involves a combination of mudras (hand position) and mantras (repeated words) to create deep relaxation and happiness. When you practice mindfulness you train yourself to let go of thoughts and to focus on the moment. Not only will meditation help to handle anxiety, it will also improve your overall health, happiness and wellbeing.
It lowers stress, it lets us know our true selves, it makes you a better person and lowers the risks of depression.
Each person may find they have a different count from another person; and that is fine as we are all unique individuals. This allows you to get some fresh air (important for depression), to clear your mind and to find relaxation.
I particularly recommend mindfulness if you are suffering from negative thought depression. Just make certain that you are not strained in your breathing in or out or with the breath holds at top or bottom; if you find you are strained, then change the length of your counts for different sides of your “box” of breathing. This will bring the scene to life in your mind and make it a much more powerful experience.



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