Dr. Gary Small, M.D.

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Gary Small, M.D., is Chair of Psychiatry at Hackensack University Medical Center, and Physician in Chief for Behavioral Health Services at Hackensack Meridian Health, New Jersey’s largest, most comprehensive and integrated healthcare network. Dr. Small has often appeared on the TODAY show, Good Morning America, and CNN and is co-author (with his wife Gigi Vorgan) of 10 popular books, including New York Times bestseller, “The Memory Bible,” “The Small Guide to Anxiety,” and “The Small Guide to Alzheimer’s Disease.”

Tags: meditation | stress | yoga
OPINION

Try Meditation to Reduce Stress

Dr. Small By Tuesday, 26 February 2019 04:41 PM EST Current | Bio | Archive

Directing your mind away from stress-related brain-damaging neural activity toward more mindful, relaxed, and brain-protective states doesn’t take a lot of time and can be done very effectively with meditation, yoga, and other stress-reduction exercises.

Try the following exercise for a quick mindfulness boost:

• Get comfortable in a chair, place your feet on the floor, pointing slightly outward.

• Rest your hands on your thighs with your palms facing up.

• Let yourself settle and gently close your eyes.

• Take several deep, slow breaths in through your nose and exhale through your mouth. Try to feel how the air feels cool as you breath in, and warm as you exhale.

• Feel your body relax as your mind grows peaceful.

• Continue inhaling and exhaling for another five minutes and concentrate on your breathing.

• If your mind wanders, gently bring your attention back to your breathing.

• Open your eyes slowly and notice if you feel more relaxed and present in the moment.

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Dr-Small
Directing your mind away from stress-related brain-damaging neural activity toward more mindful, relaxed, and brain-protective states doesn’t take a lot of time.
meditation, stress, yoga
166
2019-41-26
Tuesday, 26 February 2019 04:41 PM
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