You may have heard friends, family members, coworkers, or even celebrities talk about the ways meditation has changed their lives. Today, there are podcasts, apps, and YouTube videos that can all guide you through meditation as a way of being mindful and grounded in the present. But how effective is meditation?
While meditation is not a replacement for therapy or prescription medication, it can be a good skill to help you manage anxiety and other mental health symptoms in addition to your usual treatments. Let’s discuss how meditation can help and how to get started in this blog.
What Is Meditation?
Meditation is a practice that grounds you with mindfulness and awareness of your body and breathing, in hopes of clearing your mind or bringing yourself into a calmer emotional state. It is typically used to lower stress levels or anxiety, and many people who practice meditation find it helpful to make a daily habit of it.
Meditation can be guided, by listening to someone else paint the scene for you, or you may meditate on your own. Although the goal is to focus on the sound and feeling of your breathing throughout, distractions are bound to happen, especially in the beginning. Recognizing those distractions without judgment is key to meditation.
Benefits of Meditation
Many religions practice different forms of meditation, which has led to the misconception that meditation is a lofty, spiritual practice that might not have much actual impact. But studies have shown that prolonged meditation has actually been successful in reducing symptoms of PTSD, anxiety, and depression. Some of the benefits include:
- Stress management
- Enhanced self-awareness
- Increased imagination and creativity
- Increased patience
- Improved sleep quality
Types of Meditation
You may have tried meditation in the past and felt that it wasn’t very effective for you. However, there are a number of different types of meditation. There may be a form of meditation that can effectively help you reduce your stress and stay grounded in the present. Some forms of meditation include:
Mindfulness Meditation
Mindfulness meditation is meditation with the goal of centering yourself in the present moment, becoming aware of your body and of where you are. Like other forms of meditation, mindfulness meditation involves taking a moment to sit, close your eyes, and focus on your breathing. You may choose to put on ambient noise or music while you meditate.
As you breathe in and out, focus on the sensation of the breath. Imagine it traveling to different parts of your body. Check in with your body and how you’re feeling. How do your surroundings feel around you? Observe the thoughts and emotions that you feel, letting them pass through you without stopping to judge them. Mindfulness meditation does not have to be lengthy, as long as you are taking time to be present and aware in the moment.
Mantra Meditation
Mantra meditation involves repeating a short mantra to yourself as you meditate. It may be a word that evokes a sense of calm for you. It may be an affirmation that keeps you at ease. You may repeat this word in between deep breaths, or every few seconds as you sit with your eyes closed and your body relaxed. The mantra serves as an anchor to ground your emotions and bring you out of a space of stress.
Focused Meditation
Focused meditation is a meditation technique that asks you to focus on your five senses. You may check in with your body, by wiggling your toes or feeling for any areas of pain or tension. However, you can also bring in an outside element to help you focus, for instance a candle or a stress ball. Focus on watching the flame or the feeling of the stress ball in your hands as you breathe in and out. If your attention wanders, don’t be hard on yourself, just come back to the focus on your senses.
Guided Meditation
Guided meditation is just that — meditation that you are guided through with instructions or imagery from another person or a program. There are apps that offer guided meditations, as well as videos, podcasts, and meditation classes. Your therapist may also guide you through meditation during a session.
The meditation instructor will bring up something to be mindful of, usually a thought, feeling, or sensation. They may ask questions. You do not answer these questions out loud, but simply consider and meditate on them. This can be a good option for people who are interested in meditation, but struggle to stay focused.
What Meditation Is Not
Meditation is often used alongside therapy. Dialectical Behavioral Therapy (DBT), for instance, has large portions that focus on mindfulness, and meditation exercises are often used. Meditation can help you gain skills you need to de-escalate your emotions and manage stress.
However, meditation should not be treated as a replacement for therapy or medication, or as your primary mental health treatment. Ultimately, mental health treatment from a medical professional is the best way to treat your mental health. Talk to your mental health practitioners about the best course of action for your treatment. Therapy is typically not meant to last forever, and meditation may help you to hold onto those skills you learned after you have completed your therapy.
Tips For Meditation
Want to get started with meditation? Here are a few tips to keep in mind:
- Try to find a quiet place where you feel comfortable to sit and meditate
- If you find that your focus wavers, guided meditation or ambient noises may help you stay on track
- Be kind to yourself. If you get distracted, notice your wandering mind without judgment
- Time your meditation. The length of time is up to you and your attention span, but it will help you to stay focused.
- Take time to focus on the feeling of your breathing, in through the nose and out through the mouth.
Need to find a mental health provider to start your mental health journey? Contact Rivia Mind today to learn more or book an appointment.
