Mindfulness-based stress reduction (MBSR) is a program that helps you learn to calm your mind and body to help you cope with illness, pain, and stress.
MBSR teaches "mindfulness," which is a focus only on things happening in the present moment. Mindfulness is not a time to "zone out" or "space out." It's a time to purposefully pay attention and be aware of your surroundings, your emotions, your thoughts, and how your body feels. For example, you may sit quietly and notice your emotions. You might focus only on the sounds around you or how your food tastes and smells. When you are mindful, you do just one thing. And you pay close attention to that one thing.
Another important part of mindfulness is to not judge the present moment. This is because judgments may lead you to dwell on (or "get stuck" thinking about) unwanted situations, feelings, or thoughts. And dwelling on the past does not help you accept or solve problems. It just brings you down.
By training your mind to focus only on the present, you learn not to get lost in regrets from the past or worries about the future. Letting go of such thoughts may help you worry less and accept things as they are. Mindfulness teaches you to be in control of your mind so that your mind doesn't control you.
What it teaches you
MBSR helps you focus your mind on the present. A class in MBSR usually teaches you to:
- Focus your attention on your entire body, starting with your feet and ending at your head. As you do this "body scan," you might note places where you're tense or have pain.
- Focus on thoughts and distractions that run through your mind, but don't judge them. For example, you might notice that a thought about work comes to your mind. Rather than worry about your thought, simply note the thought ("work") and feeling ("worry") without dwelling on them. Then turn your attention back to the present moment. Keep trying.
- Practice yoga breathing exercises, stretches, and poses to strengthen and relax muscles.
Practicing
Here are some ways you can practice MBSR.
- When you go outside, take a few deep breaths. How does the air feel? Warm or cold? Try to accept that feeling and not resist it. What else do you notice around you?
- Eat a meal in silence. Focus only on your food. Eat slowly, and savor each bite. What flavors do you taste?
- Sit alone and think. Focus on your breathing. Gaze out the window, and listen to the sounds outdoors.
- Take a slow walk by yourself. Count your steps while you breathe in and out.
- Stop and be mindful for a few moments every few hours. You can do this at work, at home, or anywhere. Note how your body feels. Let your mind settle before you return to what you were doing.
How well it works
Mindfulness-based stress reduction (MBSR) may help some people reduce stress and feel more relaxed. It has been used to support people living with conditions such as type 2 diabetes, rheumatoid arthritis, heart disease, and chronic pain. It may help some people cope better with symptoms and improve quality of life.
MBSR may also help some people sleep better, feel less anxious, and experience fewer symptoms of depression.
For some people, MBSR may not work well. If you keep trying MBSR and find that it isn't working for you, that's okay. It may not be for everyone.
