Mindfulness-Based Stress Reduction (MBSR) is a program that helps you learn to calm your mind and body to help you cope, not only with illness and/or pain, but also with stress in your everyday life.
MBSR teaches “mindfulness,” a focus only on things happening in the present moment. For example, you may sit quietly and think only about how your body feels. You might focus only on the sounds around you or how your food tastes and smells. When you are mindful, you do just one thing and you pay close attention to that one thing (basically, the opposite of multi-tasking).
To help you focus your mind on the present:
Stop everything! EVERYTHING! PAUSE…BREATHE! Allow everything to be exactly as it is, Release all resistance and attachment
Imagine yourself hanging on to whatever you’re holding on to, with your hands, for dear life, with a big black hole beneath you. Now, LET GO and allow yourself to fall, fall down the black hole, keep falling, until you land on a beautiful, soft platform of golden light. The Universe, God, or whatever you might believe in holds you, loves you and supports you. ALLOW IT!
Breathe…feel your body.
Breathe some more.
Breathe all the way down to your feet. Feel your feet touching the floor, wiggle your toes, push your big toes into the floor. Breathe deeply, sigh or groan as you breathe out. Try this at least 10 times.
What are you actually feeling?
Feel it! Express it! if you need to cry or scream, do it – it will leave you SO much lighter.
Not necessarily meditation or a formal way of relaxation – I mean do something you LOVE and can fully engage with, which will switch off your mind chatter (it can still be meditation if that is what you love).
Open up to new possibilities.
Ask questions without having specific answers in mind already, and without wanting them answered immediately. Simply ask and then forget about it. Allow space after the question, to free yourself from intellectualising it, and rather to be free to receive the answers when they come.
- What else is possible?
- What would the energy of my life be like, if I was living it for the joy of it?
- How could this situation be even better?
Studies show that MBSR can reduce stress and help people relax. MBSR helped some people cope better with symptoms and improved their quality of life. Research also shows that MBSR helped people sleep better and feel less anxious, and it helped ease depression symptoms.