Mindfulness-Based Stress Reduction: Techniques Taught at Treatment Centers in Massachusetts

Looking at the above symptoms, it’s evident that stress is inevitable and can reach every nook and cranny in the personal lives of every single person. However, not to worry, these are the MBSR techniques taught at the mental health treatment centers in Massachusetts, which you can be a part of to say goodbye to your stress.

Categories Of Mindfulness Exercises

You might think mindfulness is a certain state of mind, but how exactly do you achieve that? Turns out, there are two categories of mindfulness exercises that focus on different key areas. These categories are:

Focus Mindfulness

This involves looking inwards, such as focusing on a particular stimulus like breathing, to notice what’s happening in your mind.

Awareness Mindfulness

In this category, you focus on what’s happening outside such as watching the birds or observing the gentle wind gracing the tea leaves. 

Examples of Mindfulness Exercises

• Mindful Breathing – taking deep focused breaths and focusing on what it does to your body, how your chest and stomach move, what’s its smell, its temperature, etc.
• Body Scan – you focus on feeling different areas of your body, starting from your head and all the way to your body. This will help in identifying sore or unusually tight areas in your body, and then focus on relaxing it.
• Object Meditation – in this exercise you turn your attention towards a particular object or food. Utilize all five senses and make some inferences about it involving its color, taste, smell, weight, size, texture, sound, etc.
• Mindful Walking – this involves simply taking a stroll at a leisurely pace and noticing how your body is responding. How are your feet hitting the floor, how does your breathing respond, can you match your breathing to your footsteps and achieve a graceful cadence?
• Mindful Movements – similar to mindful walking, this time you’ll be involved in some exercises or stretching, and notice your body’s response to a particular pose you’re holding.
• Simply Observing – this is as simple as just sitting and observing the environment around you. But you will have to prevent your mind from wandering in your thoughts and just look at what’s happening around you.
• Urge Surfing – in this exercise, you’ll be riding the wave of emotions that you’re feeling. If you’re experiencing joy or negative feelings, just surf through them. This will allow you to truly enjoy happy experiences; for negative feelings, your mind would automatically be thinking of the solutions and prevent the thoughts from building up.

Techniques Taught At Massachusetts’ Mental Health Treatment Centers

The exercises mentioned above, you can practice on your own, but that’s only possible once you know the right methods. For example, how long to practice each exercise, what’s the right way to practice, etc. Massachusetts’ mental health treatment centers can teach them to you, so you can practice on your own once you get good at them. Here are the techniques taught at these centers:

• Sitting Meditation: This foundational practice involves sitting comfortably, closing eyes (optional), and focusing on the breath. This simple act of observing the breath without judgment trains the mind to be present in the moment and let go of distracting thoughts.
• Body Scan: By systematically directing attention to different parts of the body, participants learn to identify and release physical tension, promoting relaxation and grounding. This practice can be especially helpful for individuals experiencing chronic pain or somatic symptoms.
• Walking Meditation: This technique involves bringing mindful awareness to the act of walking. Participants focus on the sensations of each step, the movement of the body, and the surrounding environment. This can be a helpful way to cultivate presence and mindfulness in everyday activities.
• Yoga: Adapted for MBSR, yoga postures are used to connect breath with movement, increasing body awareness and promoting relaxation. Gentle stretches and mindful movements can help reduce stress and improve flexibility.
• Informal Mindfulness: MBSR emphasizes integrating mindfulness into daily life beyond formal meditation sessions. Participants learn to incorporate mindful awareness into various activities, such as eating, washing dishes, or spending time in nature. This helps cultivate a sustained sense of presence and calmness throughout the day.
• Equine (Pets) Therapy: Equine Therapy is a complementary exercise offered along with other evidence-based techniques, which involves taking care of a horse. This doesn’t necessarily mean learning to ride them (which might still be practiced) but rather grooming, feeding, and taking care of your horse in the presence of a supervisor.