Mindfulness-Based Stress Reduction: Definitions and Techniques
What is it?
Mindfulness-Based Stress Reduction (MBSR) was originally a group program created to treat hospital patients that were going through physical or mental struggles. MBSR is an approach with a variety of techniques to aid in stress reduction. As we know, stress can lead to many different physical, emotional, spiritual, and social difficulties if not properly addressed. MBSR consists of a combination of mindfulness meditation and yoga. When MBSR is incorporated into other medical or psychological treatments it is known to be effective in treating anxiety/ panic attacks, chronic illness, depression, eating disorders, fatigue, grief, headaches, Post-Traumatic Stress Disorder (PTSD), sleep, and work, family, and financial stress.
Mindfulness Exercises
The Body Scan
Lie with your back on the floor or the bed and close your eyes. Move your awareness through your body and focus on one area at a time. Stop whenever you feel a tight area and focus your breath on that area. Maybe try and add a calming visualization here if that is helpful for you.
Object Meditation
Hold an object that is interesting or unique to you. Focus all of your senses on it and keep track of the information your senses are feeding you. Take note of the shape, color, size, texture, sound, taste, or smell. Manipulate it and observe that as well.
Awareness Exercises
Simply Watching
Instead of focusing on your thoughts, let them pass by like clouds in the sky. Try not to pass judgment on your thoughts. Maybe try vocalizing your thoughts, feelings, or sensations as they come up to help you focus on them.
Worry/ Urge “Surfing”
Ride your thoughts and emotions like it’s a wave. Shift your awareness to the warning signals of an uncomfortable emotion such as anger or anxiety. Imagine the uncomfortable feeling billowing towards you like a wave that continues to grow larger as it gets closer, crests as it reaches you, and falls as it goes away from you. Ride the wave as it passes and let the uncomfortable feeling go with it. Celebrate the win of letting the feeling go, but know that more will come eventually and you will continue to “ride the wave”.
Let’s Sum it Up
MBSR was created as a group program which incorporates mindfulness meditation and yoga. It was originally used to treat hospital patients with physical and mental illnesses. It is beneficial for treating anxiety, chronic illness, depression, eating disorders, fatigue, grief, headaches, Post-Traumatic Stress Disorder (PTSD), sleep, and work, family, and financial stress. Some of the techniques of MBSR include a body scan, object meditation, simply watching, and worry/ urge surfing. If you feel like MBSR techniques might be helpful for you, find a therapist who incorporates these techniques into their practice. Therapy is a great place to find relief for your stress and anxiety. We are here to help!
About Therapist Nicole Koronkowski, LSW – Barnum Counseling
References
https://positivepsychology.com/mindfulness-based-stress-reduction-mbsr/#hero-single
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