Mindfulness techniques to naturally lower symptoms of stress

Practising these mindfulness techniques frequently will give you the power to take back control over stress. Mindfulness leads to lower stress, blood pressure and strengthens your immune system. Below is a shortlist of three mindfulness techniques you can engage with to lower your daily stress and cope better in stressful environments, be it at work or home.

1. Focus mindfulness

Often described as the “eyes on the road” technique because focus mindfulness involves a singular focus on one experience. It is the process of looking inwards to observe your thoughts. To keep your focus, we suggest doing focus mindfulness with breathing techniques to keep you grounded.

2. Body scan

Body scan mindfulness is where you gradually focus your attention on one body part at a time—noticing physical sensations without overthinking. You can do this sitting down or laying down, as long as you’re comfortable. We suggest placing your focus on your feet and working your way up to your head, while you take in deep breaths and relax.

3. Mindfulness eating

This technique involves eating slower while you pay attention to the item you’re eating. You can focus on the smell, the texture, the taste and the sensation of holding it. Before you know it, your stress fades away as you shift your focus away from the stress trigger to the item you chose to eat.