OrthoNC Health: Stress Reduction Meditation & Mindfulness
Stress is a part of your every day modern life and triggers a response in your body. It is your body’s response to difficult situations and is helpful in life-threatening scenarios. But ongoing, repetitive stress in our daily lives from daily news, financial limitations, family, health and work demands, takes a toll on the body. If left unchecked, stress contributes to many chronic conditions including heart disease, high blood pressure, diabetes, dementia, depression and gastrointestinal problems. In addition, stress can increase inflammation and pain in muscles, joints and the spine. Below are some tips on how you can engage your senses and decrease your stress:
Tips for Meditation
- Sit in a comfortable position with your back upright, either cross-legged on the floor or on a supportive chair with your feet planted on the ground.
- Close your eyes and lower your gaze to the ground.
- Observe your breathing and take three slow, deep breaths.
- If your mind jumps to other thoughts, gently guide it back to your mantra.
- If it is easier to focus on your breathe, place your hands on your belly and follow your belly rise with each inhale and lower with each exhale.
- As with any new skill, you will find it easier with practice and may want to start with a three- or five-minute practice.
Tips to Being Present
Pick an activity to engage in a mindful way – being fully present with the experience and your senses. No computer, no phone or television. This could be taking a walk, eating or even listening to music.
If walking mindfully:
- What sounds do you hear?
- What do you smell?
- What does your skin feel?
- What do you see?
If eating mindfully:
- What does the food feel like against your teeth and tongue?
- what does it sound like?
- What do you smell?
- What flavors do you taste?
- What colors do you see on your plate?
Meditation and mindfulness can help decrease orthopaedic inflammation and pain. For guidance, knowledge and a customized plan to reduce your stress, pain and inflammation, consider seeing a Health Coach at OrthoNC Health.
Written by Michelle Fegeley, MS, PA-C