Mindfulness to reduce stress.

Meditation in which mindfulness is evoked is particularly effective for stress reduction. Mindfulness is the state in which you are completely in the here and now, without analyzing or thinking about the experience. You are not thinking of the future or the past, mindfulness diverts attention to what is happening now.

You can use the following techniques to reduce stress.

- body scan - the body scan can provide mindfulness by focusing on different body parts. Start with your feet and working your way upwards, towards your head. You focus your attention on each body part, without tagging the experience as 'good' or 'bad'.

- Walking Meditation - you do not have to sit or lie down to meditate. In walking meditation you try to focus on body movements at each step and hitting the ground, the rhythm of breathing, the wind in your face.

It takes effort to stay focused in the here and now and to your attention back again into the here and now when you are distracted. With regular exercise you can come a long way.