Mindful meditation and deep breathing have proven benefits, including reducing stress, improving sleep, and increasing mental clarity.

Mindfulness meditation is the practice of focused, contemplative time. This practice was developed thousands of years ago and its benefits have been documented worldwide. Mindful Breathing, also called deep, abdominal or diaphragmatic breathing, allows for the full exchange of oxygen for carbon dioxide in the lungs. The practices of mindfulness meditation and mindful breathing trigger a relaxation response in the body and have been found, in numerous research studies, to provide many health benefits:

• Reduces stress and anxiety levels
• Reduces depressive symptoms
• Reduces the perception of chronic pain
• Reduces blood pressure
• Improves mental clarity and focus
• Improves productivity
• Improves creativity
• Improves sleep quality
• Supports substance abuse recovery
• Reduces symptoms of PTSD

Practicing meditation and mindful breathing do not have to be time consuming or complicated. You can start with 3 minutes and you can practice in any place that is quiet and peaceful. Here are some simple guidelines and links to meditation practices you can do on your own.

Here are some simple but effective meditation and breathing exercises:

‍

1. Meditation – How to Get Started
2. Mindfulness Meditation
3. Mindfulness For Insomnia and Sleep Disorders
4. Mindful Breathing
5. Mindful Breathing Exercises 1
6. Mindful Breathing Exercises 2
7. The Relaxation Response