How to Meditate!

Mar 06, 2012 No Comments by

At The Change Group, 90-Days to Change can help improve your physical, mental, social, and spiritual functioning.  One of the techniques we use at client request is meditation.  Some people can be scared of meditation, or think of it as “new age”.  But it doesn’t have to be so mysterious!

The following simple exercise is recommended by Dr Jon Kabat-Zinn, founder and director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, as an effective method for achieving this state.

Find a quiet place where you won’t be disturbed and practise the following exercise for several minutes each day:

  • Assume a comfortable posture lying on your back or sitting.
  • If you’re sitting, keep the spine straight and let your shoulders drop.
  • Close your eyes if it feels comfortable.
  • Focus your attention on your belly, feeling it rise or expand gently as you inhale and fall or recede as you exhale.
  • Concentrate on your breathing, ‘being with’ each breath.
  • Every time you notice your mind has wandered off the breath, notice what it was that took you away and then gently bring your attention back to your belly and the feeling of the breath coming in and out.
  • If your mind wanders away from the breath, then your job is simply to bring it back to the breath every time, no matter what it has become preoccupied with.
  • Practise this exercise for 15 minutes at a convenient time every day, whether you feel like it or not, for one week – and see how it feels to incorporate a disciplined meditation practice into your life.
  • Be aware of how it feels to spend time each day just being with your breath, being ‘in the moment’ without having to do anything.

We can help you learn more in our program, 90-Days to Change!

90-Days To Change

90-Days To Change is a flexible alternative to traditional counseling that the road to health biologically, psychologically, socially, and spiritually.

1.       Wellness: 3 Sessions

2.       Exercise or Yoga Interventions: 12 sessions

*3.       Psychological, Social, & Emotional Counseling/Coaching: (at least) 12 sessions (some sessions may involve group counseling)

4.       Spiritual Formation: 3 Sessions (some additional spiritual work can be incorporated in psychological counseling by client request).  Choose from 1 of 2 tracks:

a.       Meditation/Mindfulness

b.      Lectio Divina (Holy Reading –  spiritual texts)

Let’s talk today.

Call us at 855-55-CHANGE (552-4264)!

A Change Group Counselor is available to talk with you,
today. If you call and reach our voice message system, don’t be
discouraged! We still want to talk with you, we are just seeing
clients. Leave your name and phone number and we will call you back
that day!

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About the author

Ryan Thomas Neace is the co-founder and managing director of The Change Group, and holds a Master of Arts in Marriage and Family Therapy. He brings nearly 10 years of mental health experience to The Change Group. He is also an official blogger for the American Counseling Association.
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