Healthy Horizons: Health & Wellness Lifestyle: Exploring Meditation and Mindfulness for Stress Relief

by Donelle Gregston

The practices of meditation and mindfulness offer powerful tools for stress relief and overall

well-being. While often used interchangeably, meditation and mindfulness are distinct practices, yet they share common threads that can lead us to a calmer, more centered existence.

Let’s define meditation - at its core, meditation is a practice that encourages turning inward and focusing the mind. It involves setting aside time to intentionally guide your thoughts, concentrating on a specific object, sound, or breath, while gently letting go of distractions. Meditation is a deliberate practice that nurtures self-awareness and helps detach from the constant stream of thoughts, worries, and external stimuli. This is often in a quiet space,

assuming a comfortable posture, and using techniques like deep breathing, visualization, or guided imagery to quiet the mind. It’s a dedicated practice that can vary in duration, from a few minutes to longer sessions.

Mindfulness, on the other hand, revolves around being fully present in the moment, non-judgmentally observing your thoughts, sensations, and surroundings. It’s about cultivating an attitude of openness and acceptance, allowing each moment to unfold without attachment or resistance. Mindfulness can be practiced during routine activities, such as eating, walking, or even washing dishes, by immersing yourself completely in the experience.

The common goal of both meditation and mindfulness is a sense of awareness and encourages us to step out of the autopilot mode, where we often operate on auto-response, and instead become active participants in our lives. Stress relief is one of the most notable benefits of either form of practice, due to the fact that they both encourage a relaxation response, reducing the body’s production of stress hormones and promoting a sense of calm. Regular meditation and mindfulness have been shown to alleviate symptoms of anxiety, improve sleep quality, and enhance overall emotional well-being. Incorporating meditation and mindfulness into your daily routine doesn’t need to be complex. Y

ou can begin with just a few minutes each day, gradually extending the duration as you become more comfortable. Engaging in deep, mindful breathing while waiting in a line, or

dedicating a few moments to observe the sunrise can be simple yet powerful ways to start. Whichever practice resonates with you, the journey toward reduced stress, enhanced well-being, and a deeper connection with yourself is well worth the exploration.

So, take a deep breath, close your eyes, or simply observe the world around you. Within these small moments, you’ll find the profound ability to transform your relationship with stress and discover the boundless treasures of the present moment.

Recipe: Mindful Maple Roasted Vegetables


● 2 cups Brussels sprouts, trimmed and halved

● 2 cups butternut squash, peeled and cubed

● 2 cups sweet potatoes, peeled and cubed

● 1 red onion, thinly sliced

● 2 tablespoons olive oil

● 2 tablespoons pure maple syrup

● 1 teaspoon dried thyme

● 1/2 teaspoon ground cinnamon

● Salt and pepper to taste

● Chopped fresh parsley for garnish


Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

In a large mixing bowl, combine the Brussels sprouts, butternut squash, sweet potatoes,

and red onion.

In a small bowl, whisk together the olive oil, maple syrup, dried thyme, ground cinnamon,

salt, and pepper. Pour the maple syrup mixture over the vegetables and toss well to coat them evenly.

Spread the coated vegetables in a single layer on the prepared baking sheet.

Roast the vegetables in the preheated oven for about 25-30 minutes or until they are tender and slightly caramelized, stirring halfway through to ensure even roasting.

Once the vegetables are cooked to your desired level of tenderness, remove them from the oven.

Transfer the roasted vegetables to a serving dish, and sprinkle chopped fresh parsley over the top for a burst of color and freshness.

Before enjoying your mindful meal, take a moment to appreciate the vibrant colors and aromatic scents of the roasted vegetables. Notice the textures and variations in shape as you prepare to savor each bite. As you eat, focus on the flavors that unfold in your mouth—the natural sweetness of the maple syrup, the earthiness of the vegetables, and the subtle hints of thyme and cinnamon. Allow each mouthful to be a mindful experience, free from distractions.

Donelle Gregston, founder of Sunkissed Studios. To contact Donelle, email her at

A quick video of the recipe can be found at

OPA Award Badge
OPA Award Badge
OPA Award Badge