Jump to Main ContentJump to Primary Navigation
Top

How to use mindfulness to reduce stress in just 15 minutes, using four simple healing exercises

meditation.jpg

A new study published in medical journal The Lancet has found that mindfulness may be as effective as anti-depressant medication in combating major bouts of depression. 

The trial involved a group of 424 UK adults at risk of further depression, half of whom were allocated mindfulness-based cognitive therapy (MBCT). This revolved around group sessions, where they learned guided meditation and mindfulness skills.

Progress was assessed against the other group of patients, who continued to take a full course of medication over two years. By the end of the study, a similar proportion of people had relapsed in both groups.

"Mindfulness gives me a set of skills which I use to keep well in the long term," said one participant. "Rather than relying on the continuing use of anti-depressants, mindfulness puts me in charge, allowing me to take control of my own future, to spot when I am at risk and to make the changes I need to stay well."

Mindfulness - defined as paying attention to your feelings in the present moment without judgement, to foster emotional resilience - has been credited with everything from building positivity to aiding concentration in the workplace

With its benefits now recognised in medical circles, it seems an apt time to take a look at this new mindfulness infographic from the folks over at lifestyle and psychology blog Fix.com

It shows four simple techniques for practising mindfulness - by anyone, anywhere - in 15 minutes or less.

Each exercise helps to reduce stress, as well as improving relaxation, memory and performance. And best of all, each one is incredibly easy to follow. No special equipment or complex thinking is required; you just need a few quiet minutes to yourself, to focus the mind.

Read on to bring a whole new level of calmness to your daily routine: 

(Click to enlarge)

Mindfulness

For an introduction to mindfulness, we recommend downloading the Headspace app (for free) here.

Photos: ThinkStock

Related

163372009.jpg

Five simple ways to stress less and have more fun in your life

88583128.jpg

The ten simple steps to happier living

1965515_771008519644345_8471209781946133314_o.jpg

The greatest ever 'Winnie the Pooh' quotes for all moments in life

StylistGOINGUNDER_TYPE_rt.jpg

Always busy? How to cope when life gets overwhelming

Katie_rt.jpg

Katie Piper on genderless toys for her daughter and making mistakes

Fear hero.jpg

Infographic shows you how to conquer fear and overcome phobia

More

20 soothing, beautiful songs guaranteed to help you fall asleep

An expert picks the ultimate classical music playlist

by Sarah Biddlecombe
20 Oct 2017

Puppy dog eyes are a thing and your dog makes them just for you

A study says dogs change their facial expressions when humans are looking

by Amy Swales
20 Oct 2017

Here’s how to buy a house or a flat for the princely sum of £1

It's time to enter the real-estate raffle

by Megan Murray
20 Oct 2017

Oxford University under fire for shocking lack of racial diversity

One MP called the revelations an example of “social apartheid”

by Moya Crockett
20 Oct 2017

This prosecco festival is the best way to start feeling Christmassy

Bubbles, bubbles everywhere

by Susan Devaney
20 Oct 2017

Missing your 16-25 railcard? We have good news for you

Rail bosses have taken pity on cash-strapped millennials

20 Oct 2017

This man’s response to his friend’s period while hiking is everything

“I had NOTHING on me and I was wearing shorts”

by Susan Devaney
20 Oct 2017

Why anxiety makes it harder to follow your intuition

It can have a paralysing effect on decision-making

by Anna Brech
19 Oct 2017

“Why all men must work to stamp out sexual harassment and abuse”

In wake of the Weinstein allegations, one writer argues why men need to be counted

19 Oct 2017

Rage, lust, power and warmth: how it feels to experience ‘red emotions

“I grew up being told my body was terrifying and my voice was unimportant”

by The Stylist web team
19 Oct 2017