Let’s be real: if you’re new to meditation, it can feel a little weird at first. Sitting in silence focusing on your breathing might seem unfamiliar, and your thoughts may wander all over the place. Guess what? That’s completely normal. At Innerspace Counseling, we know that starting anything new can feel challenging, especially when you’re working through mental health issues like anxiety, depression, or stress. But the benefits of meditation are too significant to ignore—it’s a powerful tool that can be a game-changer for your mental health.
Meditation is for everyone: children, adolescents, and adults. Whether you’re in an IOP (Intensive Outpatient Program) or PHP (Partial Hospitalization Program), or simply looking for better coping skills in your daily life, this practice can help. Let’s explore what meditation can do for you and how to get started.
The Benefits of Meditation and Mindfulness
Reduces Anxiety and Depression: Meditation is like a reset button for your mind. By practicing mindfulness meditation, you learn to acknowledge your thoughts and feelings without judgment, which can reduce the intensity of anxiety and depression over time.
Improves Emotional Regulation: When you meditate regularly, you strengthen your ability to stay calm and balanced, even during stressful situations. This can be particularly helpful for people in Dialectical Behavior Therapy (DBT) or Cognitive Behavioral Therapy (CBT), as emotional regulation is a key component of both approaches.
Enhances Focus and Clarity: Struggling to concentrate? Meditation trains your brain to focus on one thing at a time. Over time, this improved mental clarity can help you tackle work, school, or treatment plans with greater ease.
Encourages Better Sleep: Meditation can help you unwind after a long day, making it easier to fall and stay asleep. This is especially beneficial for individuals with mental health disorders who often struggle with sleep problems.
Promotes Self-Awareness: Mindfulness meditation helps you become more aware of your thoughts, feelings, and behaviors. This self-awareness can lead to healthier choices and improved relationships with friends or family.
Boosts Coping Skills: When life throws challenges your way, meditation provides you with tools to respond thoughtfully rather than react impulsively. This is a valuable skill in any mental health care or treatment plan.
How to Get Started with Meditation
Starting meditation doesn’t have to be complicated or intimidating. Here are some simple ways to ease into the practice:
1. Start Small
Begin with just 2–5 minutes a day. Set a timer and sit comfortably, focusing on your breath. As you get more comfortable, you can gradually increase the duration.
2. Find a Quiet Space
Choose a place where you won’t be disturbed. It doesn’t have to be perfectly silent, but a calm environment can help you focus better. Consider incorporating lyric-free music, soothing nature sounds, or ASMR—if that's something you enjoy!
3. Use Guided Meditations
There are plenty of free guided meditations available online. Platforms like YouTube, Insight Timer, and Headspace offer a variety of options tailored to different needs, such as relaxation, focus, or dealing with anxiety.
4. Incorporate Breathing Exercises
One of the simplest meditation techniques is focusing on your breath. Try the following:
4-7-8 Breathing: Inhale for 4 counts, hold for 7, and exhale for 8.
Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, and hold for 4.
5. Try Mindful Activities
Not all meditation involves sitting still. You can practice mindfulness while walking, eating, or even washing dishes. The key is to stay fully present in the moment.
Meditation Prompts for Beginners
If you’re unsure how to start, try these simple prompts:
Gratitude Meditation: Focus on three things you’re grateful for. Imagine each one vividly and feel the positive emotions associated with them.
Body Scan Meditation: Starting at your head, slowly bring your attention to each part of your body, noticing any tension or sensations.
Mantra Meditation: Choose a calming word or phrase (like "peace" or "I am safe") and repeat it silently to yourself as you breathe.
Everyday Activities as Meditation
Meditation doesn’t always mean sitting cross-legged on a cushion. You can find mindfulness in everyday activities, such as:
Coloring: Focusing on coloring intricate patterns can be meditative.
Gardening: Tending to plants helps you stay present and connect with nature.
Listening to Music: Choose calming music and really tune into the sounds and rhythms.
How Innerspace Counseling Incorporates Meditation
At Innerspace Counseling, we understand the importance of starting each day with a clear and focused mind. That’s why we incorporate a guided meditation into our group sessions in our Intensive Outpatient Program (IOP) and Partial Hospitalization Program (PHP).
These sessions often begin with a short mindfulness exercise designed to help everyone transition into a calm, focused state. This practice sets the tone for productive group discussions and helps participants feel grounded and present.
Meditation complements the therapeutic approaches we use, such as Dialectical Behavior Therapy (DBT) and Cognitive Behavioral Therapy (CBT). By learning to focus on the present moment, participants are better equipped to manage stress, regulate emotions, and build coping skills that support their treatment plans.
Guided Meditations to Explore
Ready to dive deeper? Check out these online resources for guided meditations:
Insight Timer: Offers thousands of free meditations.
YouTube: Search for beginner-friendly guided meditations or specific types like "guided body scan" or "breathing exercises."
Apps: Apps like Calm, Headspace, and Breethe provide structured programs for meditation beginners.
Why Meditation is Worth It
Meditation is a small commitment with big rewards. Whether you’re dealing with anxiety, depression, or other mental health problems, incorporating mindfulness into your routine can significantly improve your overall well-being. And remember, it’s okay if it feels awkward at first—every expert was once a beginner.
At Innerspace Counseling, we’re here to support you every step of the way. Our IOP and PHP programs provide a safe, nurturing environment where you can explore treatment options and develop a personalized treatment plan tailored to your needs. With tools like meditation, DBT, CBT, and the guidance of experienced therapists and psychiatrists, we’ll help you build a foundation for better mental health.
If you or someone you know is struggling with suicidal thoughts or other mental health disorders, don’t hesitate to reach out for help. Together, we can create a path forward.
Ready to take the first step? Contact Innerspace Counseling today.