How to practice mindfulness-based stress reduction (MBSR)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what mindfulness-based stress reduction (MBSR) is and its benefits in reducing stress. Plus, 6 mindfulness-based stress reduction techniques to get started.
Stress can make our days feel extra tough, like we're weighed down by our worries. Fortunately, there's a special way to help you lighten your mood: mindfulness-based stress reduction techniques, or MBSR for short. It's a proven method to help manage stress and find more calm in your daily life.
What is mindfulness-based stress reduction (MBSR)?
MBSR is a set of mental exercises to help you focus on the here and now. Dr. Jon Kabat-Zinn created this program to help people deal with stress, pain, and the rough patches of life using a mix of mindfulness meditation, yoga, and science. By learning MBSR, you're essentially training your brain to stay in the present moment, which can make you feel more at peace and less tangled up in worries about the past or the future.
MBSR isn't just about sitting with your eyes closed or practicing yoga poses. It's about learning to see things differently. It helps you notice the stress and tension you feel without letting it take over your day.
4 benefits of mindfulness-based stress reduction (MBSR)
MBSR is a well-respected stress reduction program used by hospitals, schools, and people at home who just want to feel a bit calmer every day. It brings with it plenty of perks, and the best part is you can start seeing these benefits very easily. Just a simple practice each day can set you on the right path.
1. Reduced stress
One of the standout benefits of the MBSR program is (as its name suggests) stress reduction. The practice can help lower your stress levels, making you feel less like you're constantly in a battle with your to-do list.
2. Improved sleep
If you're tossing and turning at night, MBSR might be your ticket to better sleep. It teaches you to quiet your mind, which can lead you to a more restful night's slumber. And when you sleep better, your days are naturally going to feel better, too.
3. Improved mental health
MBSR isn't just about reducing stress, it's also about bolstering your mental health. Practices like mindfulness meditation have been linked to decreases in depression and anxiety.
4. Better management of chronic pain
Living with chronic pain can feel like an endless struggle. MBSR offers a way to manage pain by changing how you perceive it, which can significantly improve your quality of life.
6 mindfulness-based stress reduction techniques (MBSR)
There are several helpful techniques in MBSR. Weave them into your daily life to start seeing the benefits. These are just starting points. The goal here is to bring mindfulness into what you do, helping you to be more present and less caught up in the whirlwind of life.
For more ideas on how to bring mindfulness into your routine, check out the rest of our blog for practical exercises and tips for managing stress. Whether you're looking to deepen your mindfulness practice or find new ways to relax, there's something for everyone.
1. Practice body scans
The body scan technique involves paying attention to parts of your body and the sensations you feel in each of them. Focus on each area in a gradual sequence from your feet to your head.
How? Lie down or sit comfortably and slowly focus on each part of your body. Begin at your toes and move upward. Notice any sensations, tightness, or even the feeling of your clothes against your skin. Do this with a gentle curiosity, not trying to change anything, just observing.
💙 Try one of our Body Scan meditations. They range from as short as three minutes and as long as 30 minutes.
2. Focus on your breathing
Simply focus on your breathing. Notice the air going in and out of your body, and when your mind wanders, gently bring it back to your breath.
How? Sit quietly and notice how you breathe in and out. Feel the air moving through your nose, your chest rising and falling. If your thoughts start to wander, that's okay. Gently guide your attention back to your breath every time.
💙 One of our favorite ways to practice deep breathing is with our Breathe Bubble. Try it for yourself the next time stress strikes and see how it eases tension.
3. Send out loving-kindness
Learn to direct warm, compassionate thoughts to yourself and others with loving-kindness meditation.
How? Find a comfy spot, close your eyes, and think warm thoughts about yourself and others. The aim of loving-kindness is to extend wellbeing, happiness, and health toward yourself, loved ones, acquaintances, and even people you have trouble with.
💙 If this practice is new to you, try Loving-Kindness Meditation as a guided session with Tamara Levitt.
4. Repeat a phrase or affirmation as a meditation
Develop a regular meditation practice by sitting quietly and focusing on a word or phrase that you repeat silently. Allow your thoughts to come and go without judgment.
How? Find a quiet place, sit still, and let your hands rest on your lap. Choose a word or phrase that's calming for you, and silently repeat it. When your mind drifts, bring it back to your chosen word or phrase without judgment.
💙 Feeling stressed? Try this short Reset With the Breath meditation to help you feel more calm and grounded.
5. Try gentle yoga stretches or other mindful movement
Gentle stretching exercises are a big part of MBSR, helping you to focus on your body's movements and sensations.
How? Practice yoga. You don't need to be really flexible — simple stretches that feel good are enough. Pay attention to how each movement feels, and remember to breathe as you go. If you’re feeling super overwhelmed a more slow pace practice like restorative yoga could do the trick
💙 You can also try another mindful movement practice like Releasing Stress from the Daily Move with Mel Mah.
6. Go for a mindful walk
Walking slowly and steadily in a quiet space, focus on the experience of walking. Be aware of the sights, sounds, and smells around you.
How? Go for a mindful walk. It doesn’t have to be fast or raise your heart rate, it's about awareness. As you walk, really notice things around you—the sights, sounds, and smells. Feel each step as your foot touches the ground and lifts again.
💙 You can also try our Mindful Walking guided practice if you need a bit of inspiration.
Mindfulness-based stress reduction FAQs
What are some mindfulness-based stress reduction strategies?
Mindfulness-based stress reduction strategies are all about focusing on the now. One strategy is to take a moment in your day to just breathe and notice the world around you. Another is to eat a meal without any distractions, really tasting each bite. You can also try doing one thing at a time instead of multitasking. It's about being kind to yourself, not getting it perfect, so if your mind wanders, just bring it back without a fuss.
What are the 5 steps of mindfulness?
The five steps of mindfulness are quite straightforward.
Find a quiet spot and take a seat. It doesn't matter where, as long as you're comfortable.
Notice what your legs are doing. If you're sitting on a chair, your feet might be flat on the ground.
Sit up but don't stiffen up. Keep your upper body relaxed but alert.
Place your hands on your lap or your knees, wherever they feel at home.
Choose whether to close your eyes or just let your gaze fall gently downwards then begin your practice.
What are the risks of MBSR?
MBSR is mostly risk-free, but it can be powerful. Sometimes when people start to sit with their thoughts, they might feel a bit overwhelmed, especially if they're not used to it. It's important to go at your own pace. It's perfectly okay to take a break if needed. You can even talk to a professional who can guide you through it.
Can too much mindfulness be bad?
Mindfulness is like seasoning in cooking — just the right amount can enhance things, but too much might be overpowering. The key is balance. If you find that you're getting too wrapped up in your mindfulness exercises or if they're making you feel uneasy, take it as a signal to ease up a little. Listen to your body and mind, and find a rhythm that feels good for you. Mindfulness is meant to be a helpful tool, not something that adds more pressure to your life.
Calm your mind. Change your life.
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