Mindfulness Practice to Reduce Stress & Gain Clarity

How Mindfulness Reduces Stress and Improves Focus

Research shows that creating intentional pauses in your day helps mitigate the negative effects of stress. As psychologist Elisha Goldstein explains in Mindful magazine:

"When we drop into the present moment, we gain perspective and recognize our power to regulate how we respond to pressure."

The 4-Step Mindfulness Practice for Daily Stress Relief

This simple technique creates space between external triggers and your reactions:

1. Stop and Get Comfortable

• Pause whatever you're doing
• Settle into your current position
• Adopt an attitude of relaxed awareness

2. Take Mindful Breaths

• Inhale and exhale deeply 3-5 times
• Focus completely on the physical sensations:
  • Air moving through nostrils
  • Chest/abdomen rising and falling
  • Temperature changes with each breath

3. Observe Your Present Experience

Conduct a quick mind-body scan:
- Physical sensations: Notice posture, tension areas, comfort/discomfort
- Emotions: Identify any calmness, restlessness, or neutral feelings
- Thoughts: Notice if your mind is present or wandering (past/future)

Tip: Gently guide attention back when distracted

4. Proceed with Intention

Ask yourself:

"What deserves my attention right now?"

Let the answer guide your next action with clarity.

Why This Practice Works

Regular use of this technique:
- Lowers cortisol (stress hormone) levels
- Improves emotional regulation
- Enhances decision-making abilities
- Creates mental space between events and reactions

Pro Tip: Set phone reminders to practice this 2-3 times daily - especially during stressful moments.