7 Mindfulness techniques for reducing stress

Breathing Exercises

Focus on taking slow, deep breaths. Inhale through your nose, hold for a few seconds, and then exhale through your mouth. This helps calm the nervous system.

Body Scan Meditation

Close your eyes and bring attention to your body. Starting from your toes, slowly scan up through each part of your body, noticing any sensations or tension. Relax each part as you focus on it.

Mindful Walking

Take a walk outside or even around your home. Focus on the sensation of your feet touching the ground, the movement of your legs, and the rhythm of your breathing.

Mindful Eating

Pay full attention to the experience of eating. Notice the colors, textures, and smells of your food. Eat slowly, savoring each bite, and pay attention to the taste and how it feels in your mouth.

Progressive Muscle Relaxation

This involves tensing and then slowly relaxing each muscle group in your body. Start with your toes and work your way up to your head.

Loving-Kindness Meditation

Sit comfortably and close your eyes. Think of someone you care about and silently repeat phrases like "May you be happy, may you be healthy, may you be safe, may you live with ease."

Mindfulness Journaling

Spend a few minutes each day writing about your thoughts, feelings, and experiences.