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4 Steps to Reduce Stress: Calming Meditation to Quiet a Chaotic Mind

By Diane Malaspina for Yoga Medicine®.

Join in as Yoga Medicine Teacher and Clinical Psychologist Diane Malaspina walks you through 4 steps to reduce stress, a process for quieting a chaotic mind. In just 4 minutes, we will work on calming meditation techniques that will work effectively towards stress reduction by focusing on breath, amongst other meditation techniques:
  1. Focus on breathing techniques for stress reduction and notice how it connects to emotions.
  2. Gratitude meditation: develop a sense of gratitude by bringing to mind qualities, circumstances, people, that evoke gratitude and then connecting to a state of feeling with gratitude.
  3. Intention meditation: setting an intention to guide the day and to affirm existing qualities
  4. Letting go of negative thinking, attitudes, or behaviors that aren’t serving. 
A regular meditation and mindfulness practice like this one helps alleviate the mind from worries and negativity and is a great tool for stress management. Studies have shown that meditation is effective in managing chronic stress as well and everyday stressors that may arise at home, with family, at work, etc.

Find the original video on Yoga Medicine’s Youtube channel.

About the Author

Diane Malaspina

Diane Malaspina

Diane Malaspina, Ph.D., is a psychologist, yoga teacher, and consultant working in the field of health and wellness since 2001. Diane’s work is split between teaching yoga and her consulting business as a psychologist, where her specialty is implementing evidence-based strategies to reduce stress and foster healthy behaviors. Diane is currently working on a 1000 hour certification with Yoga Medicine while developing therapeutic yoga and meditation programs in her community. She earned 200 hour certifications from Shiva Rea (Prana Vinyasa Flow) and YogaWorks and a 500 hour certification from Yoga Medicine, as well as hundreds of hours of advanced training in meditation, pranayama, and philosophy. Diane is registered as a Yoga Medicine® Therapeutic Specialist. She lives a few blocks from the Atlantic Ocean in Virginia Beach with her husband, Omar and rescue dog, Prana. To learn more about Diane's offerings, visit:

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