![]() ![]() Getting kids ready for bed: Get down to the same level as your kids, look in their eyes, listen more than you talk, and savor any snuggles.Exercising: Instead of watching television while on the treadmill, try focusing on your breathing and where your feet are as you move.Whenever you notice your mind wandering, bring your attention back to where you and your car are in space. Imagine your spine growing tall, find the half-way point between relaxing your hands and gripping the wheel too tightly. Driving: Turn off the radio-or put on something soothing, like classical music.Add a focus element and count your breaths as you fold laundry. Doing laundry: Pay attention to the smell of the clean clothes and the feel of the fabric.Doing dishes: Savor the feeling of the warm water on your hands, the look of the bubbles, and the sounds of the pans clunking on the bottom of the sink.Brushing your teeth: Feel your feet on the floor, the brush in your hand, and your arm moving up and down.One 2019 study found that mindfulness meditation significantly improved sleep quality. Better sleep: Studies have also shown that practicing mindfulness meditation might improve sleep and even be useful for treating certain sleep disturbances.They found that people who had taken part in an eight-week mindfulness course had greater gains in immune function than those in the exercise group. All are types of meditation, which use different methods to reach a state sometimes described as 'thoughtful awareness' or 'restful alertness. One study compared the impact of both mindfulness and exercise on immune function. Heart Health Meditation and a relaxation technique to lower blood pressure JSeveral practices that help calm the mind can also lower blood pressure. Improved immunity: Research also suggests that mindfulness practices may improve your body's resistance to illness. Stress affects everyone, but when your stress seems so insurmountable that you cant sleep, it may be time to find.Those who participated in mindfulness meditation had significantly lower heart rates and performed better on a test of cardiovascular capacity. In one study, participants either enrolled in an online mindfulness meditation program or were added to a waitlist for traditional treatment for heart disease. ![]() ![]() Lower heart rate: Heart disease is one of the top causes of death in the United States and research suggests that mindfulness may be beneficial for your heart. Recognize the signs of your personal stress response.The practice has also been found to be beneficial for a number of mental and physical disorders including anxiety, depression, and chronic pain. Reducing stress: Mindfulness-based stress reduction (MBSR), a standardized therapeutic approach to mindfulness meditation, has been shown to reduce symptoms of stress in healthy individuals. ![]()
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