What Is Mindfulness-Based Stress Reduction (MBSR)?
Since I started the MSW program, stress has been no stranger and during my first semester I was introduced to mindfulness-based stress reduction (MBSR) in one of my classes. MBSR began over 30 years ago at the University of Massachusetts Medical School by Dr. Jon Kabat-Zinn (Noonan, 2014). MBSR was originally developed as an 8-week course designed to teach students’ basic relaxation and breathing strategies, along with mediation and simple yoga (Noonan, 2014). Till this day the course is being used and adopted from many Universities to improve the quality of life for students (Noonan, 2014). The research behind MBSR has shown to reduce stress, depression, and anxiety through simple techniques including purposeful breathing, basic mediation,
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Before you begin MBSR, find a “place” that suits you for meditating. Keep in mind that each of these five mindfulness strategies does not have to be done in order, instead use these tips for basic relaxation (Noonan, 2014). Each of the mindfulness tips are for different situations depending on the environment you’re in. Now, the first tip whenever stress takes over is to take 5 slow cycles of respirations, feeling the air enter and leave your body (Noonan, 2014). Every time you inhale, appreciate the air and concentrate solely on your breathing as your chest elevates up and down. The second mindfulness tip recommends closing your eyes and slowly reaching for the sky while breathing in for 5 seconds then slowly return your arms to your side as you exhale (Noonan, 2014). If possible, repeat this cycle for 5 times. The third mindfulness strategy teaches you to eat your lunch as slowly as you can, savoring your every bite (Noonan, 2014). Leave behind any thoughts that are circling through your mind. Taste the sensation of flavors and feeling your lunch go down your throat then into your stomach. Appreciate the food in front of you and if you can, eat with your eyes slightly
Before you begin MBSR, find a “place” that suits you for meditating. Keep in mind that each of these five mindfulness strategies does not have to be done in order, instead use these tips for basic relaxation (Noonan, 2014). Each of the mindfulness tips are for different situations depending on the environment you’re in. Now, the first tip whenever stress takes over is to take 5 slow cycles of respirations, feeling the air enter and leave your body (Noonan, 2014). Every time you inhale, appreciate the air and concentrate solely on your breathing as your chest elevates up and down. The second mindfulness tip recommends closing your eyes and slowly reaching for the sky while breathing in for 5 seconds then slowly return your arms to your side as you exhale (Noonan, 2014). If possible, repeat this cycle for 5 times. The third mindfulness strategy teaches you to eat your lunch as slowly as you can, savoring your every bite (Noonan, 2014). Leave behind any thoughts that are circling through your mind. Taste the sensation of flavors and feeling your lunch go down your throat then into your stomach. Appreciate the food in front of you and if you can, eat with your eyes slightly