Health & Healing
Meditation
Meditation is a practice that trains attention and awareness, helping the mind settle and the body regulate.
Far from being a rigid or complicated practice, meditation is accessible to anyone and can be adapted to fit different lifestyles, abilities, and needs. When practiced consistently, even briefly, meditation supports mental health by reducing stress, enhancing emotional regulation, and improving focus.
This page provides an overview of meditation practices and offers links to more detailed information. Disclaimer: 3rd party videos for educational purposes only. May contain ads. See their website for their privacy policies.
What Meditation Is
At its core, meditation is simply a way to pay attention intentionally. It can involve focusing on the breath, observing bodily sensations, repeating a word or phrase, or practicing compassion and gratitude. The goal is not to “stop thinking” but to notice thoughts, feelings, and sensations with curiosity and without judgment.
Meditation can be done in many positions: sitting in a chair, lying down, walking, or moving gently. There is no requirement to sit in a lotus position or meditate for hours. Even a few minutes at a time can support emotional balance and mental clarity.
How Meditation Supports Mental Health
Research and clinical practice show that meditation can improve multiple aspects of mental health:
- Stress Reduction: Meditation helps calm the nervous system, lowering physiological markers of stress and helping people respond more flexibly to challenging situations.
- Emotional Regulation: By observing thoughts and feelings non-judgmentally, meditation strengthens the ability to respond thoughtfully rather than react impulsively.
- Focus and Cognitive Clarity: Meditation improves attention and working memory, supporting clearer thinking and decision-making.
- Resilience: Regular meditation can increase self-compassion, patience, and the ability to cope with difficult emotions or experiences.
For people who have experienced trauma or chronic stress, meditation offers a gentle way to reconnect with the body and mind while staying within a sense of safety and control.
Meditation Heals Your Brain
Learn how meditation can help you become calmer and more resilient.
Types of Meditation
Meditation is not just one practice. Different approaches use attention in different ways, and exploring a few can help you find what feels supportive and realistic for you.
- Focused Attention Meditation
Gently placing your attention on one thing – such as the breath, a sound, or a visual point – and returning to it when your mind wanders. - Body Scan Meditation
Slowly moving your attention through the body to notice sensations, tension, or areas of ease, often used to support relaxation and grounding. - Mindfulness Meditation
Paying attention to what is happening in the moment – thoughts, emotions, body sensations, or sounds – without trying to change or judge the experience. - Compassion or Loving-Kindness Meditation
Practicing feelings of care, warmth, or goodwill toward yourself and others, often through phrases, imagery, or intention. - Movement-Based Meditation
Using gentle movement – such as walking, stretching, yoga, or tai chi – to stay present and aware while the body is in motion.
Trying different approaches can help you discover which practices feel most accessible and sustainable for your daily life.
How to Get Started
- Start Small: Even 2–5 minutes per day is beneficial.
- Choose a Comfortable Position: Sit, lie down, or move gently—whatever keeps your body relaxed and supported.
- Use Guidance if Needed: Apps, recordings, or live instructors can provide structure for beginners.
- Be Kind to Yourself: It’s normal for the mind to wander. Simply notice and return attention to your focus.
- Create Consistency: Daily or regular practice, even briefly, supports lasting mental health benefits.
Energizing breathing exercises work by gently stimulating the nervous system and increasing oxygen delivery in ways that support wakefulness. They can be useful when you are starting your day, transitioning between tasks, or trying to stay engaged without relying solely on caffeine.
These practices should feel activating but not overwhelming. If you notice dizziness, agitation, or discomfort, it is a sign to stop or shift to a slower breathing pattern. The goal is to support your energy – not push your body past its limits.
You may find that brief, intentional breathing is enough to reset your attention and help you re-engage with what comes next.
Create Safety for Yourself
- Focus on Safety: Choose an environment where you feel secure and comfortable.
- Stay Flexible: Modify posture, duration, or technique as needed to prevent discomfort or overwhelm.
- Anchor in the Present: Use breath, sounds, or sensory awareness to remain grounded.
- Self-Compassion: Approach meditation as a tool to support your well-being, not as a performance to “get right.”
Making Meditation Part of Your Day
Meditation can be woven into daily routines: before bed, during a lunch break, while walking, or as a mindful pause between tasks. Over time, these small moments of intentional awareness can accumulate, helping to reduce stress, strengthen emotional resilience, and support overall mental health.
Learn More
- Related, But Not Exactly the Same: Meditation, Mindfulness, Breathing Spiritual Practices, & Grounding Exercises
Guided Meditations