Therapy Near Me Mental Health Articles

Meditation, an ancient practice with roots in various cultures, has gained significant attention in modern psychology for its mental health benefits. This article provides a guide on how to meditate, grounded in scientific research, and tailored to suit the needs of individuals in Australia seeking mental wellness.

Meditation involves techniques to focus attention and achieve a mentally clear, emotionally calm, and stable state. There are several forms of meditation, including mindfulness meditation, transcendental meditation, and focused-attention meditation (Lutz et al., 2008).

1. Find a Quiet Space: Choose a quiet and comfortable place where you won’t be disturbed. This can be indoors or in a natural setting.
2. Choose a Time: Consistency is key. Select a time that fits your schedule and try to stick to it daily.
3. Comfortable Position: Sit or lie down in a comfortable position. You can use a chair, cushion, or mat. Keep your back straight but relaxed.
4. Focus on Your Breath: Gently close your eyes and bring your attention to your breath. Breathe naturally and observe the sensation of your breath as it enters and leaves your body.
5. Mindful Awareness: As you focus on your breath, your mind may wander. Gently acknowledge these thoughts and bring your attention back to your breathing.
6. Duration: Start with short sessions (5-10 minutes) and gradually increase the time as you feel more comfortable.

1. Reduces Stress and Anxiety: Meditation has been shown to reduce symptoms of stress and anxiety. A study by Goyal et al. (2014) found mindfulness meditation programs had moderate evidence in reducing anxiety.
2. Improves Focus and Attention: Regular meditation can enhance focus and attention. Jha et al. (2007) reported that mindfulness training improves cognitive control and efficiency in attentional processing.
3. Enhances Emotional Well-being: Meditation contributes to overall emotional well-being. Davidson and McEwen (2012) found that it can lead to decreased reactivity to emotional stimuli and increased emotional resilience.

1. Start Small: Begin with short sessions and gradually increase the duration.
2. Regular Practice: Consistency is more important than the length of each session.
3. Use Guided Meditations: Beginners may benefit from guided meditations available through apps, online platforms, or local meditation groups in Australia.
4. Mindfulness in Daily Activities: Incorporate mindfulness into everyday activities, such as mindful walking or eating.

Meditation is a valuable tool for enhancing mental well-being. With regular practice, individuals can experience reduced stress and anxiety, improved focus, and greater emotional balance. By following these guidelines, Australians can integrate meditation into their lives to support their mental health journey.

• Lutz, A., Slagter, H. A., Dunne, J. D., & Davidson, R. J. (2008). Attention regulation and monitoring in meditation. Trends in Cognitive Sciences, 12(4), 163-169.
• Goyal, M., et al. (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.
• Jha, A. P., Krompinger, J., & Baime, M. J. (2007). Mindfulness training modifies subsystems of attention. Cognitive, Affective, & Behavioral Neuroscience, 7(2), 109-119.
• Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689-695.

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If you or your patient/NDIS clients need immediate mental healthcare assistance, feel free to get in contact with us on 1800 NEAR ME – admin@therapynearme.com.au.