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Meditating for a Healthy Living

UnknownMeditation transforms our mind. Practicing meditation can help develop concentration, awareness,  positivity, clarity, and seeing the true nature of things. It promotes relaxation, compassion, love, patience and forgiveness.

I suggest to my client’s who have anxiety or are stressed to incorporate some form of meditation in their lives. It is simple and can be done anywhere. Whether they are walking, riding the bus, taking the train or waiting at a doctor’s office, they can implement meditation in their lives and promote a healthy well being. There are some meditation techniques I use and provide to my client’s when they are stressed or anxious. I will list them below.

Meditation is a way of life. Meditation is when the mind is free of thoughts. When it is calm and silent, but still alert. You focus your attention on a particular peaceful image and eliminate thoughts that are causing your stress. Meditation helps to clear the mind and ease health issues such as depression and anxiety. It is a great way to reduce stress and create balance to your emotional well being and your overall health. It enables you to focus on the present rather than dwell on the past or future.

Meditation helps you to focus on the present, reduce negative emotions, manage your stress, and gain a new perspective on situations. There are different types of meditation such as:

  • Guided Meditation: you focus on mental images such as certain relaxing places or situations and you use your senses to try to help you with the process.
  • Mantra Meditation: you repeat a word or phrase to prevent distracting thoughts from entering your mind.
  • Mindfulness Meditation: you become mindful or aware of living in the present and you focus on what you experience. If thoughts and emotions pop into your mind,  let them pass without judging them.
  • Transcendental Meditation: you repeat a word or sound in a specific way which allows your body to settle into a relaxed state without needing to use concentration or effort.
  • Yoga: series of postures and breathing exercises to help calm your mind.  I wrote a blog called Yoga and Your Mental Health to explain the benefits of yoga and the positive effects it has on your mental health.

I believe that meditation can have great results when you are stressed or anxious. The following techniques are some that I use to help alleviate my anxious thoughts:

1) Eating Meditation: We eat while we work, we are rushed sometimes to eat something quick before our next meeting, or we sometimes don’t even get to finish our food because our children may need us for something important.  We sometimes don’t enjoy what we are eating.  This technique can be done once a day or if you want or can try it more than once, go ahead.

Simply focus on what you are eating-sit in front of your food before you start eating. Think about your hunger. Start to eat slowly, in slow motion. As you take a bite, examine what the food feels like on your tongue, what your mouth feels like and how your throat reacts when you swallow. Be present and pay attention to the food and your relationship to the food. This takes focus away from your stress and teaches you to slow down in other parts of your life-to be simply present in what you are doing.

2) Walking Meditation: This is a a technique that is done in action. We walk everywhere. We sometimes rush to get to our destination or we walk when we get out of our car to get to the grocery store. We walk and we do not even notice how we feel. With this technique, you use the experience of walking and keep your awareness involved with walking. Become more aware of your body in motion. Notice how your feet feel, how your heart is beating. Pay attention to sensations that arise in your body while you walk.  This can be done anytime you walk.

3) Seeing Meditation:This can be done anywhere. Whether you are on the train, in your house, or at the park you can incorporate seeing meditation to focus on a particular image. Focus on anything-it could be the flowers on your table or an object at the park-just pick an object and focus on it. Clear any unwanted thoughts and notice the colors, the texture, the smell, or the noise of that object. Simply pay attention to that object, become aware of your senses and let go of unwanted thoughts.

4) Sitting Meditation: Be with whatever is in you-anger, pain, love. Don’t let this carry you away. Just acknowledge it, let it stay and then let it go. Observe your thoughts and accept it with a loving eye. This can teach you to be calm despite what is going on inside you.

We live in a world that is fast paced. We sometimes don’t get the chance to enjoy what we are doing because of other demands. Meditation can have positive results and you can learn to appreciate the simple things in life. Meditating can be difficult for some but rewarding for others. Just try it out. It takes practice so don’t give up. What are your thoughts about meditating?

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Meditating for a Healthy Living

Helen Nieves

Helen Nieves is a Licensed Mental Health Counselor and Certified Attention Deficit Consultant Specialist. She teaches ADHD on line and is on the Advisory Board at The American Institute of Health Care Professionals. She also received advanced training in Rational Emotive Behavior Therapy and in Grief Counseling.

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APA Reference
Nieves, H. (2015). Meditating for a Healthy Living. Psych Central. Retrieved on July 16, 2020, from


Last updated: 16 Apr 2015
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