Meditation is a powerful and thoroughly researched tool that works well alongside other therapeutic interventions.
Meditation has been clearly linked to decreased anxiety, improved immune function, better emotional regulation, enhanced empathy, increased feelings of happiness and contentment, decreased stress effects, and relapse prevention for substance abuse and depression. Given the strength of the research, recommending meditation as part of the treatment for anxiety or stress is very common and is often done so just as routinely as suggesting exercise.
Meditation is used to teach clients how to become more mindful of the present moment, which can help to improve focus and concentration and eliminate negative thought patterns and behaviors. Because it helps to release stress it promotes restful sleep, healing and relaxation. Consistent relaxation in itself creates a host of benefits for the mind and body including a heightened sense of well-being, release of painful muscle tension, and relief from anxiety and depression. In addition, relaxation has been shown to help restore immune function and improve circulation, enhancing healing throughout the entire body.
Meditation can be defined as the progressive settling down of the mind into a field of silence. This helps to naturally release resistant thoughts that are responsible for feelings of sadness, fear, anger or frustration.
It may incorporate observation and control of the breath, imagery, mantras, and sitting postures. As the body becomes deeply relaxed, the mind transcends all mental activity to experience the simplest form of awareness, where consciousness is open to achieving greater spiritual clarity. Other benefits of meditation include enhancing creativity and effectiveness.
Learning to Meditate
Meditation can be incorporated into counseling sessions or it can be taught via class instruction to an individual or group. Groups are formed when there are three or more requests for a class. Alternatively, anyone is able to create their own group of three or more people and arrange for a private class. The maximum class size is nine students. Typically four sessions are most beneficial for learning to meditate and creating a rewarding meditation practice.
When a counseling client requests to learn meditation, a very basic form is initially introduced – mindfulness breathing. Learning this first helps to develop awareness and improve concentration as well as boost self-confidence for creating a personalized meditation practice. Once the foundation of mindfulness breathing is established different forms of meditation are explored.
Meditation Success Stories (These results are typical)
“Learning to meditate and become more mindful has helped me to remain relaxed and focused when stress starts coming on. Nichole has really helped me to relax my muscles and certain areas of my body where I now notice there is tension. My mind can become CLEAR, on my own at a convenient time for me thanks to Nichole’s tips and techniques. I have also noticed a reduction in my appetite, or maybe you could say I have more control over my appetite. I seem to go for hours without feeling hungry or a need to grab a snack. I don’t think this was one of the benefits mentioned, but it has been a great benefit for me!” – Ed C.
“Meditation has taught me to be more present in my life. Being introduced to mindfulness has really made a difference for me in my everyday life. I am able to relax and not always feel so stressed out. I’m happier, I have less stress, and I have learned that I am able to control my thoughts. I enjoyed working with Nichole and learning this valuable skill.” -Anonymous
“I used to be a very angry driver. I would get so irritated with they way others were driving and I’d often yell profanities and honk my horn. I would also drive too fast and aggressively at times. About one month into daily meditation, typically meditating once a day for an average of 12 minutes each time, I noticed that I stopped yelling at other drivers and was much calmer while on the road. I slowed down and started to take my time, and not just while driving. In general I became a nicer and much more pleasant person. I am so glad I let Nichole teach me how to meditate.” – C.N.
“I joined this class because I wanted to live in the present and not worry about the past or the future. After completing the program I feel that I am more focused and in a happier state of mind. I am more aware of my surroundings and more grateful for what I have. Also, some shoulder and leg pain have diminished.” – Cindy
“The change I am most pleased with is when I wake up in the middle of the night, I am able to fall back to sleep, and when I wake up in the morning I feel rested and ready to start my day.” – G.N.