Mindfulness Meditation

Mindfulness meditation is the practice of being present in the moment and in tune with your body and surroundings while also relaxing, calming and centering your mind.

A therapist can guide you through mindfulness meditation sessions, but as you understand the purpose of this meditation, you can practice on your own as well. Starting with short sessions is recommended.

How Is Mindfulness Meditation Done?

There is no right or wrong way to practice mindfulness meditation. It is helpful to begin in an environment that is free from distractions. Sit in a comfortable position (good posture is recommended) and breathe in a way that is comfortable and normal to you. Then focus on your breathing.

In order to first center your mind, you might say to yourself, “I am breathing.” And when your thoughts begin to wander, you can gently and nonjudgmentally bring yourself back to your breathing.

The more you practice mindfulness meditation, the more you train your brain to easily enter a calm, relaxed state of mind. Even if you are suffering physically or mentally, being able to achieve a state of relaxation through meditation is extremely powerful and healing.

Who Benefits From Mindfulness Meditation?

Anyone can benefit from the preventive and proactive factors of mindfulness meditation. It is a useful skill to have at the ready whenever you need a few moments of calm. For example, it can help lower stress before a performance review or exam, or ease pre-flight jitters before boarding a plane.

In particular, mindfulness meditation is recommended for anyone struggling with the following concerns:

• Substance use disorders
• Anxiety (including social anxiety)
• Phobias
• Panic disorders
• Depression
• Post-traumatic stress disorder

Although mindfulness meditation has been used for thousands of years, modern research shows the practice can actually rewire the brain. Studies have shown mindfulness is an effective way to:

• Reduce symptoms of anxiety and manage stress
• Prevent depression relapse (as effectively as antidepressants, in fact)
• Increase body satisfaction
• Improve concentration and mood
• Reduce fatigue

In many cases, it takes only a few days to see results and the benefits of mindfulness practice lasted long term.

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