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These mindfulness exercises from Mayo Clinic can help reduce stress and anxiety in your daily life.

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If you've heard of or read about mindfulness meditation - also known as mindfulness - you might be curious about how to practice it. Find out how to do mindfulness exercises and how they might benefit you.

What is mindfulness?

Mindfulness is a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.

Spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness exercises can help you direct your attention away from this kind of thinking and engage with the world around you.

What are the benefits of meditation?

Meditation has been studied in many clinical trials. The overall evidence supports the effectiveness of meditation for various conditions, including:

Preliminary research indicates that meditation can also help people with asthma and fibromyalgia.

Meditation can help you experience thoughts and emotions with greater balance and acceptance. Meditation also has been shown to:

Improve attention

Decrease job burnout

Improve sleep

Improve diabetes control

What are some examples of mindfulness exercises?

There are many simple ways to practice mindfulness. Some examples include:

Pay attention. It's hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses - touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.

Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.

Accept yourself. Treat yourself the way you would treat a good friend.

Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

You can also try more structured mindfulness exercises, such as:

Body scan meditation. Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.

Sitting meditation. Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.

Walking meditation. Find a quiet place 10 to 20 feet in length, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.

When and how often should I practice mindfulness exercises?

It depends on what kind of mindfulness exercise you plan to do.

Simple mindfulness exercises can be practiced anywhere and anytime. Research indicates that engaging your senses outdoors is especially beneficial.

For more structured mindfulness exercises, such as body scan meditation or sitting meditation, you'll need to set aside time when you can be in a quiet place without distractions or interruptions. You might choose to practice this type of exercise early in the morning before you begin your daily routine.

Aim to practice mindfulness every day for about six months. Over time, you might find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.

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Show references

1. Bystritsky A. Complementary and alternative treatments for anxiety symptoms and disorders: Physical, cognitive, and spiritual interventions. https://uptodate.com/contents/search. Accessed June 14, 2018.

2. Seaward BL. Meditation and mindfulness. In: Managing Stress: Principles and Strategies for Health and Well-being. 9th ed. Burlington, Mass.: Jones & Bartlett Learning; 2018.

3. Shapiro SL, et al. The Art and Science of Mindfulness: Integrating Mindfulness into Psychology and the Helping Professions. 2nd ed. Washington, D.C.: American Psychological Association; 2017.

4. Lymeus F, et al. Building mindfulness bottom-up: Meditation in natural settings supports open monitoring and attention restoration. Consciousness and Cognition. 2018;59:40.

5. Blanck P, et al. Effects of mindfulness exercises as stand-alone interventions on symptoms of anxiety and depression: Systematic review and meta-analysis. Behaviour Research and Therapy. 2018;102:25.

6. AskMayoExpert. Meditation. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2018.

7. Khoury B, et al. Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research. 2015;78:519.

8. Practice mindfulness and relaxation. Springboard Beyond Cancer. https://survivorship.cancer.gov/springboard/stress-mood/practice-mindfulness. Accessed June 14, 2018.

See more In-depth

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Engaging with the world around you can lower your stress. Here's how to practice mindfulness meditation.

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Implementing these 5 practices will improve your overall well-being.

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5 Self-Care Practices for Every Area of Your Life

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Self-care is essential for good mental and physical well-being. You cannot control everything life throws your way, but you can learn how to practice good self-care.

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Eating a healthy diet is very important and there are many to choose from. The Mediterranean Diet plan is just one of your options. *Check with your doctor before beginning any diet program or changing your diet.

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The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960.

Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases.

Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.

There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean sea and people in different areas may have eaten different foods.

This article describes the dietary pattern typically prescribed in studies that suggest it's a healthy way of eating.

Consider all of this as a general guideline, not something written in stone. The plan can be adjusted to your individual needs and preferences.

Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.

Eat in moderation: Poultry, eggs, cheese and yogurt.

Eat only rarely: Red meat.

Don't eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.

You should avoid these unhealthy foods and ingredients:

Added sugar: Soda, candies, ice cream, table sugar and many others.

Refined grains: White bread, pasta made with refined wheat, etc.

Trans fats: Found in margarine and various processed foods.

Refined oils: Soybean oil, canola oil, cottonseed oil and others.

Processed meat: Processed sausages, hot dogs, etc.

Highly processed foods: Anything labeled "low-fat" or "diet" or which looks like it was made in a factory.

You must read food labels carefully if you want to avoid these unhealthy ingredients.

Exactly which foods belong to the Mediterranean diet is controversial, partly because there is such variation between different countries.

The diet examined by most studies is high in healthy plant foods and relatively low in animal foods.

However, eating fish and seafood is recommended at least twice a week.

The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.

You should base your diet on these healthy, unprocessed Mediterranean foods:

Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.

Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.

Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.

Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.

Tubers: Potatoes, sweet potatoes, turnips, yams, etc.

Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.

Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.

Poultry: Chicken, duck, turkey, etc.

Eggs: Chicken, quail and duck eggs.

Dairy: Cheese, yogurt, Greek yogurt, etc.

Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.

Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.

Whole, single-ingredient foods are the key to good health.

What to Drink

Water should be your go-to beverage on a Mediterranean diet.

This diet also includes moderate amounts of red wine - around 1 glass per day.

However, this is completely optional, and wine should be avoided by anyone with alcoholism or problems controlling their consumption.

Coffee and tea are also completely acceptable, but you should avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.

Below is a sample menu for one week on the Mediterranean diet.

Feel free to adjust the portions and food choices based on your own needs and preferences.

Monday

Breakfast: Greek yogurt with strawberries and oats.

Lunch: Whole-grain sandwich with vegetables.

Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.

Tuesday

Wednesday

Thursday

Breakfast: Yogurt with sliced fruits and nuts.

Lunch: Leftover lasagne from the night before.

Dinner: Broiled salmon, served with brown rice and vegetables.

Friday

Saturday

Sunday

There is usually no need to count calories or track macronutrients ( protein, fat and carbs) on the Mediterranean diet.

For more ideas, check out this list of 21 healthy Mediterranean recipes.

You don't need to eat more than 3 meals per day.

But if you become hungry between meals, there are plenty of healthy snack options:

A handful of nuts.

A piece of fruit.

Carrots or baby carrots.

Some berries or grapes.

Leftovers from the night before.

Greek yogurt.

Apple slices with almond butter.

It's very simple to make most restaurant meals suitable for the Mediterranean diet.

1. Choose fish or seafood as your main dish.

2. Ask them to fry your food in extra virgin olive oil.

3. Only eat whole-grain bread, with olive oil instead of butter.

If you want more general advice on how to eat healthy at restaurants, check out this article.

It is always a good idea to shop at the perimeter of the store. That's usually where the whole foods are.

Always try to choose the least-processed option. Organic is best, but only if you can easily afford it.

Vegetables: Carrots, onions, broccoli, spinach, kale, garlic, etc.

Fruits: Apples, bananas, oranges, grapes, etc.

Berries: Strawberries, blueberries, etc.

Frozen veggies: Choose mixes with healthy vegetables.

Grains: Whole-grain bread, whole-grain pasta, etc.

Legumes: Lentils, pulses, beans, etc.

Nuts: Almonds, walnuts, cashews, etc.

Seeds: Sunflower seeds, pumpkin seeds, etc.

Condiments: Sea salt, pepper, turmeric, cinnamon, etc.

Fish: Salmon, sardines, mackerel, trout.

Shrimp and shellfish.

Potatoes and sweet potatoes.

Cheese.

Greek yogurt.

Chicken.

Pastured or omega-3 enriched eggs.

Olives.

Extra virgin olive oil.

It's best to clear all unhealthy temptations from your home, including sodas, ice cream, candy, pastries, white bread, crackers and processed foods.

If you only have healthy food in your home, you will eat healthy food.

Though there is not one defined Mediterranean diet, this way of eating is generally rich in healthy plant foods and relatively lower in animal foods, with a focus on fish and seafood.

You can find a whole world of information about the Mediterranean diet on the internet, and many great books have been written about it.

Try googling "Mediterranean recipes" and you will find a ton of great tips for delicious meals.

At the end of the day, the Mediterranean diet is incredibly healthy and satisfying. You won't be disappointed.

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Mediterranean Diet 101: A Meal Plan and Beginner's Guide

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The Mediterranean diet is based on the traditional foods that people used to eat in countries like Italy and Greece back in 1960. Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases.

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Breath control can decrease stress and help you relax.

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The term "fight or flight" is also known as the stress response. It's what the body does as it prepares to confront or avoid danger. When appropriately invoked, the stress response helps us rise to many challenges. But trouble starts when this response is constantly provoked by less momentous, day-to-day events, such as money woes, traffic jams, job worries, or relationship problems.

Health problems are one result. A prime example is high blood pressure, a major risk factor for heart disease. The stress response also suppresses the immune system, increasing susceptibility to colds and other illnesses. Moreover, the buildup of stress can contribute to anxiety and depression. We can't avoid all sources of stress in our lives, nor would we want to. But we can develop healthier ways of responding to them. One way is to invoke the relaxation response, through a technique first developed in the 1970s at Harvard Medical School by cardiologist Dr. Herbert Benson. The relaxation response is a state of profound rest that can be elicited in many ways, including meditation, yoga, and progressive muscle relaxation.

Breath focus is a common feature of several techniques that evoke the relaxation response. The first step is learning to breathe deeply.

Deep breathing benefits

Deep breathing also goes by the names of diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. When you breathe deeply, the air coming in through your nose fully fills your lungs, and the lower belly rises.

For many of us, deep breathing seems unnatural. There are several reasons for this. For one, body image has a negative impact on respiration in our culture. A flat stomach is considered attractive, so women (and men) tend to hold in their stomach muscles. This interferes with deep breathing and gradually makes shallow "chest breathing" seem normal, which increases tension and anxiety.

Shallow breathing limits the diaphragm's range of motion. The lowest part of the lungs doesn't get a full share of oxygenated air. That can make you feel short of breath and anxious.

Deep abdominal breathing encourages full oxygen exchange - that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure.

Practicing breath focus

Breath focus helps you concentrate on slow, deep breathing and aids you in disengaging from distracting thoughts and sensations. It's especially helpful if you tend to hold in your stomach.

First steps. Find a quiet, comfortable place to sit or lie down. First, take a normal breath. Then try a deep breath: Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully. Now breathe out slowly through your mouth (or your nose, if that feels more natural).

Breath focus in practice. Once you've taken the steps above, you can move on to regular practice of controlled breathing. As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax.

Ways to elicit the relaxation response

Several techniques can help you turn down your response to stress. Breath focus helps with nearly all of them:

Creating a routine

You may want to try several different relaxation techniques to see which one works best for you. And if your favorite approach fails to engage you, or you want some variety, you'll have alternatives. You may also find the following tips helpful:

Choose a special place where you can sit (or lie down) comfortably and quietly.

Don't try too hard. That may just cause you to tense up.

Don't be too passive, either. The key to eliciting the relaxation response lies in shifting your focus from stressors to deeper, calmer rhythms - and having a focal point is essential.

Try to practice once or twice a day, always at the same time, in order to enhance the sense of ritual and establish a habit.

Try to practice at least 10-20 minutes each day.

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