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Mindfulness Meditation Techniques to Deal with Stress – Part 2

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In Part One of the series, I discussed one of three Mindfulness Meditation techniques for managing your stress; and the mechanism of stress. The stress mechanism is the process that occurs when an event is translated into a distress reaction.

I revealed that while most people are aware only of the event and their action or reaction to the event (that they interpret as stress,) in actuality, there is much more going on. In our experience of stress there are other intervening, often unconscious, steps of thought and emotions that come before the action we take, or our physicalresponse to a stressful event.

In this article, I will focus on how the thoughts we think contribute to the experience of stress and how Mindfulness Meditation can help you to manage the thoughts that contribute to your experience of stress.

Mindfulness is the ongoing practice of bringing your focus to the present moment as much as possible throughout your day. It is the practice of awareness of your thoughts, emotions, your body and the surrounding environment.

The key is to practice this awareness without thoughts of judgment or criticism of self, others or situations. To manage your thoughts about your experience you must first be aware of them. Once you are aware of inner negative comments (we all have them), mindfulness meditation practice helps you to let them go and refocus on simply observing what is happening both in your body and around you at the moment.

Mindfulness Meditation Technique #1, described in Part I of this series, teaches you to refocus on your breathing.  By refocusing on this simple activity, you begin to free your mind from distractions associated with Past thinking; i.e. thoughts of yesterday, last week, last year, etc., and with Future thinking; i.e. thoughts of what may happen; both negative and positive, especially worry.

Freeing your mind from Past and Future thinking is important because stress originates from fear-based thought patterns that we have been unconsciously conditioned to think. Fear thoughts are learned over our whole lives from those who are closest to us.

Recent studies  also point to fetal experiences being formative too. As we were growing in the womb we experience the stress reactions of our mother as our own. If a mother experiences much stress during her pregnancy, chances are the child would have integrated that experience.

Mindfulness Meditation Technique #2:

Throughout your day take multiple 60 second breaks to practice focusing on your thoughts about your environment. Notice everything you can with your 5 senses. Keep your thoughts focused on looking, seeing, hearing, feeling.

What do you see around you? Notice colors, shapes, people, sensations. Notice your thoughts about everything you see. Practice seeing without judging right or wrong.

This practice can be done in a car, at work, at play, with others without interfering with your activities or really anyone else knowing.    You are merely shifting your focus. Play this mental game right now.

Focus on the task that you are doing right now in this moment. For example, if you are writing or typing, notice that entire experience. How do your fingers feel as they strike the keys? How do the keys sound as you type? Notice any tension in your body and so on. Stay focused on exactly what you are doing. When you move on to the next task, notice everything about that too.

Mindfulness is a very effective means to experience calm, inner patience and confidence, and to access clarity.  However, like other teachings we must become a student and practice daily.

Make your daily practice easy with Donna Marie’s Relaxations for Inner Peace audio program of guided meditations, soothing music and sounds of nature. Go now to our De-Stress Store.

Have you tried this exercise? What is your experience? Please share below.

Begin the Day with Mindfulness Meditation to Calm Stress at Work

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The work climate is sometimes a difficult one, and many people may find it hard to cope with the pressure of dealing with stress while at their job. It makes sense. Most people spend the majority of their day at their job, and the stressors of co-workers, bosses, and  looming projects and deadlines sometimes contribute to a difficult working environment.

It’s easy for a small issue at work to become a larger one very quickly, and if you don’t take time to deal with stress at work as it comes, you might find yourself feeling the pressure. While dealing with stress at work may seem like an insurmountable obstacle, it is one that can be easily overcome simply by adding a few  simple steps to your day.

In the morning, when you wake up, think about your morning routine. Is there any time for you to stop and give thanks for the blessings you already have in your life? Most people jump from task to task to task throughout their day, and never have even ten minutes to stop and think about things they can be grateful for. Stopping and taking some time to ruminate and give thanks is called Mindfullness Meditation.

Simply reminding yourself of the good things will help you not focus your energy and attention on the negative aspects. Take ten minutes every morning to practice Mindfullness Meditation, and you will quickly see the benefit this practice can have on  your day to day life.

You need to make it your goal to not sweat the little things. When confronted with a difficult or stressful situation while at your job, take time to think before you react. Think back to your morning practice of Mindfulness Meditation. By channeling the positive energy you brought with you from the morning, you will be able to deflate some of the mounting frustrations that may arise while on the job.

Remember that everyone deals with their own stressors in different ways, and sometimes their reactions may have nothing do with you. Mindfulness Meditation can be a good addition to your morning routine and can help you when dealing with stress at work.

Use Mindfulness Meditation to Deal with the Stress of Job Uncertainty

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In this challenging economy, many people are dealing with constant stress at work. As more and more jobs begin  to cut positions that are non-essential, the careers of many hard working people hang in the balance. You may be convinced that your job is not secure. You might be worried about the added pressure of remaining at the top of the pack. A job environment such as this one can breed stress and frustration.

It is hard to remain calm and productive in a work situation where your job hangs on the line. Situations like these are extreme examples of stress at work, but an example that more and more people are encountering every day.

Almost everyone sees situations where they are dealing with stress at work. When in one of these situations you have choices. You can choose to allow the stress to take over your life- cause you physical and emotional stress, and perhaps decrease job performance; or you can choose to deal with stress in positive, uplifting ways.

Do not feel, even in a climate of threatened layoffs, that your attitude needs to be a negative one. The more positive you are, the more positivity you will attract. One great way to deal with these added burdens at work is to practice Mindfulness Meditation. Mindfulness Meditation encourages you to begin and end your day, every day, by taking a few minutes to express what you are grateful for.

Our lives are sometimes so quick and busy, with pressures and stresses coming at us from every angle. It is a wonderful idea to stop, breathe, and be grateful for all the blessings that we encounter in our lives every day!

Try to start with the basics. Be thankful that you have a job, be thankful for friends or family, and be thankful for your health. You’ll find that once you begin a Mindful Meditation, the list can go on and on! Keeping yourself aware of all the positives can help you enter each and every day with a more uplifting attitude about your life, which can translate into your job.

It is important to remember that all you are in control of is yourself. Dealing with stress at work, step by step, and being as productive and positive as you can, will hopefully secure your job position and reduce your stress level for years to come. Choose to practice Mindfulness Meditation, and see how beginning and ending your day with a moment of gratefulness can enrich your life monumentally, and decrease your stress level along the way!

Can’t Focus? Mindfulness Meditation will Deal with Stress at Work

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Finding that you can’t focus while you are at work? Is the stress of the daily grind taxing you in ways that you are having trouble dealing with?

Tons of people around the world find their jobs to be a source of tension in their lives. Whether it is a boss that constantly judges or critiques, co- workers who meddle or argue during work, a stressful project with a tight deadline, or too many things to do all at once, stress at work is a common phenomenon. What should you do about it? Here are some great tips on how to deal with stress at work.

If you can focus on these simple steps, your work stress will quickly and easily be able to be lowered to a manageable level . The first step to dealing with stress at work is called Mindfulness Meditation.

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