Mindfulness-based therapy
Beneficial Approach
Mindfulness is a tool that has been helpful for many individuals suffering from anxiety, depression, and stress. Mindfulness-based counseling can be the utilization of breathing exercises, meditation, or grounding techniques. They are often used in conjunction with other types of therapies. Maggie Yuan, a licensed mental health counselor (LMHC) says there are three tenets to any mindfulness practice (Counseling Today, 2023). You must observe, describe, and participate. The first goal of mindfulness is opening up the mind, observing and noticing your thoughts and emotions. Next, you must focus your mind, which requires your attention on the specific internal states or externals impacting you. Now you can just participate, become engaged in the activity without judgment.
Mindfulness VS. Meditation
The terms mindfulness and meditation have been used interchangeably, however the differ in meaning. Mindfulness is a state of mind and a state of being, whereas meditation is more of a practice or technique( Carey, LMHC). Some individuals may not be able to mediate due to religious beliefs or they are unable to sit still in silence for a long time period. Carey further explains mediation as connecting with your breath, connecting with the present moment, to meet your racing thoughts or uncomfortable emotions of physical sensations with impartial nonjudgment. With this being said, mediation is one type of mindfulness practice.
Meditation as a tool to reduce stress
Meditation may be used freely by whomever chooses to do so. You can practice it wherever you are, which is favorable for your average, busy human being. If used correctly, meditation may produce a deep state of relaxation and a tranquility. The emotional and physical benefits of meditation can include:
- Gaining a new perspective on stressful situations
- Building skills to manage your stress
- Increasing self-awareness
- Focusing on the present
- Reduction negative emotions
- Increasing patience and tolerance
- Lowering resting blood pressure
- Improving sleep quality
Ways to meditate:
- Guided mediation- Sometimes called guided imagery or visualization. With this method you form mental images of places or situations you find relaxing.
- Mantra mediation- In this type of meditation, you silently repeat a calming word, thought, or phrase to prevent distracting thoughts.
- Mindfulness mediation- This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. This includes broadening your conscious awareness by focusing on what you experience during mediation, such as the flow of your breath. Let your thoughts and emotions pass without judgment.
- Qi gong- This practice usually combines meditation, relaxation, physical movement, and breathing exercises to restore and maintain balance. Qi gong (CHEE-gung) is part of traditional Chinese medicine.
- Tai chi- This is a form of gentle Chinese martial arts training. In tai chi (TIE-CHEE), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
- Transcendental meditation- Transcendental meditation is a simple, natural technique. In this form of meditation, you silently repeat a personally assigned mantra, which may be a word, sound, or phrase, in a specific way. This may allow your body to settle into a state of profound rest and relaxation. Your mind achieves a state of inner peace without need to use concentration or effort.
- Yoga- You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that requires balance and concentration, you're encouraged to focus less on your busy day and more on the moment.
Counseling Today, An American Counseling Association Publication.2023//VOL65//No.09
Mayo Clinic.Meditation:A simple, fast way to reduce stress.2022