centerformindfulnessfresno

2011-07-02T20:43:00.000-07:00

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Mindfulness Is Intentional Mental Health!™

The Center for Mindfulness is based in Fresno, California and offers mindfulness-based psychotherapy, couples counseling, workshops, retreats and customized programs in mindful living to individuals and organizations throughout the Central San Joaquin Valley.

Our director, Licensed Marriage and Family Therapist and ordained Zen lay practitioner Lori Granger, can teach you how to manage the stresses of life with powerful mindfulness-based tools; including meditation and mindful movement. Her colleagues offer Qi-Gong, easy Tai Chi, mindful poetry and journaling; all of which help you actively manage your life challenges, enhance your well-being, improve relationships, and increase your skillfulness in the world.

Enjoy less DO-ing...and practice BE-ing. Learn to stop imagining your life and start embracing it, moment-by-moment with a peaceful mind and an open heart. Quiet your internal chatter and LIVE THIS MOMENT at The Center For Mindfulness!

Mindfulness meditation is widely utilized by clinics, corporate organizations, hospitals, therapists, and health education centers around the world to support people coping with challenges such as chronic pain, stress, addiction, anxiety, depression, cancer, fibromyalgia, heart disease, and diabetes, among many other illnesses.

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"This moment is the perfect teacher"

- Pema Chödrön

"There is no way to happiness, happiness is the way"

- Thich Nhat Hanh

"You can't stop the waves -- but you can learn to surf!"

- Jon Kabat-Zinn

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2011-06-10T18:14:00.000-07:00

Live THIS moment!

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Imagine your internal chatter

quiet, even for a moment.

Imagine the battle between your heart and mind

settled, even for a day.

Imagine feeling at home in your body

not lost, hungry or homesick.

Imagine the pull of the past and the

push of the future as invited guests, not intruders.

Imagine feeling content with things

as they are, though much remains undone.

Imagine less doing, and more BE-ing.

Imagine this very moment as enough.

Welcome to The Center for Mindfulness

where you can learn to stop imagining your life

and start embracing it moment-by-moment,

with a peaceful mind and an open heart.

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"This moment is the perfect teacher"

Pema Chodron

2011-01-02T20:08:00.000-08:00

The Happiness Practice:

A customized workshop to bring happiness home

Happiness is a choice. Experience the truth of this assertion in your own life and relationships.

The Happiness Practice is a 2-pronged approach to learning the lessons and skills necessary to be happier in your life NOW. With a purposeful pause and an ability to observe your reactive ruts, you can begin to respond reflectively to internal and external experience and find more centeredness and contentment in the moments of your life.

In three personal sessions we will identify your personal perceptual barriers to happiness Now and learn specifically how to manage them.

In four group meetings you will become familiar with and meditate on time-honored lessons honed from happiness research and neuroscience. You will also be able to share and gain insight from others struggling with similar obstacles to happiness, e.g.: perfection complexes, unconscious strategies, the “what if” trap and many more!

Become familiar with the practices of:

Letting go
Being Present
Taming your ego
Cultivating Gratitude

The four C skills of happiness with also be touched on and practiced in phase 2 beginning March 7.

Included in the initial package are 3 personalized sessions and 4 group sessions.

You can renew your registration for phase 2 after you have completed the first phase.

Cost: $300

Wednesday evenings: February 1, 8, 15, 22,

(2/29 as a potential make-up evening and practice session)

Individual sessions by appointment.

Lori Granger will contact participants via email to coordinate your personal sessions.

Download Registration Form

2010-07-02T19:47:00.000-07:00

Mindful Poetry & Writing with Debora Palmer
Debora Palmer is a Certified JTTS® Instructor, Writing Instructor, and poet with an MFA in Creative Writing, a passion for writing, reading, and teaching.

Mindful Poetry Meditation

Enjoy a unique meditation practice where participants sit on floor cushions or in a chair with eyes closed as Debora reads a series of selected poems along to a soundtrack of calm, meditative music.

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Mindful Poetry Workshop

An ongoing bi-weekly workshop offers the opportunity to explore, create, share, and develop poetry in a supportive community. Writing prompts, poetry meditation, poetry topics, suggestions for developing your writing, and much more. Single sessions are $25, or purchase four sessions for $80 and save 20%

For more info visit:
www.writemindful.com

Facebook.com/WriteMindful1

MeetUp.com/mindfulness

or email: writemindful@comcast.net

2010-07-02T19:27:00.001-07:00

Weekly Drop-In Meditation Meetup

Join Us Every Monday Night from 6:30 pm - 7:30 pm

at The Center For Mindfulness

The one-hour drop-in is offered on a donation basis, with a suggested sliding-scale dana of $7-$10 . Meditators sit for two twenty-minute sittings with Lori Granger, who also incorporates gentle movement, and a short walking meditation. The room features standard chairs in addition to eight Zafus & zabutans (sitting cushions) for those who prefer to sit on the floor.

This MeetUp is suitable for everyone!
If you have always wanted to learn to meditate or would like to learn more about meditation, you will find the group welcoming, friendly and non-judgmental. Some of our members are also regular meditators who practice regularly and find the quiet solace of our meditation studio to be the "best part of their Monday."

Space in the meditation studio is extremely limited, so please RSVP on our Meetup Page: MeetUp.com/Mindfulness

2010-07-02T18:40:00.000-07:00

(559) 228-0099

659 W. Shaw Suite E
Fresno, CA 93704

lori@thecenterformindfulness.com

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The Center For Mindfulness is located on Shaw Avenue between Palm and Maroa; directly across the street from Whole Foods Market in Fig Garden Village. Parking is available behind our building.

View Larger Map

2010-07-02T18:16:00.000-07:00

"Sitting With Breath"
from the CD "Mindfulness Practice With Lori Granger"

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"Be Present"
from the CD "Practice Happiness With Lori Granger"

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"Let Go"
from the CD "Practice Happiness With Lori Granger"

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"A Walk On The Beach"
from the CD "The Inner Ocean"

Click here to view Lori Granger's
News Features YouTube Videos

2010-07-02T17:41:00.000-07:00

These are some of Lori Granger's most popular guided meditations, and available to you as a free audio stream or download to your computer, smart phone or MP3 player.

If you enjoy these meditations, we invite you to join our MeetUp group on Monday nights for a rejuvenating experience in mindfulness meditation at the Center For Mindfulness .

Sitting With Breath download

The Glistening Heart download

A Walk On The Beach download

Click here to listen to long samples of
Lori Granger's guided meditation CD releases

2010-07-02T17:16:00.000-07:00

Guided Meditation CDs Available From
The Center For Mindfulness

The Center for Mindfulness currently has two audio releases available for purchase. You can listen to low-resolution five-minutes samples of both discs below. Email lori@thecenterformindfulness.com for information/download links to the recordings. Full-length versions are in crystal-clear CD-quality audio:

Physical disc for $15
Digital download for $10

CD Title: "Mindful Yoga with Lori Granger"
Item #: MYOGA
Track 1: Standing Yoga - 30:00
Track 2: Lying Yoga- 27:39

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CD Title: "Mindfulness Practice with Lori Granger"
Item #: MPRAC
Track 1: Sitting With Breath - 15:00
Track 2: Mindful Awareness - 24:47
Track 3: Body Scan - 20:03
Track 4: Advanced Sitting - 19:36

Click here to go to our FREE AUDIO DOWNLOADS page

2010-07-02T14:47:00.000-07:00

Lori Granger talks to Stephanie Booroojian, anchor of "We Are Fresno Live" on KSEE24 in a segment that spotlights the Friday morning Mindful Movement and Meditation series held in the sculpture garden of the Fresno Art Museum.

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KSEE Sunrise airs on weekdays from 4:30 - 7am on KSEE-24 with anchor Faith Sidlow. In this segment, Katie Flinn (from COIL Yoga in Fresno) and Lori Granger, LMFT (from The Center For Mindfulness) discuss an upcoming workshop to be held at COIL Yoga called "The Mindfulness Meditation Path"

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Stephanie Booroojian hosts a segment on KSEE-24 called "To Your Health: Life Saving Health Reports." In this segment, Stephanie highlights The Center for Mindfulness' drop-in meditation MeetUp. Participants say it offers a peaceful break from the stresses in life.

Click here to view Lori Granger's
Guided Meditation YouTube Videos

2010-07-02T14:19:00.000-07:00

I am a Licensed Marriage and Family Therapist (MFC # 46228) and adjunct faculty at California State University, Fresno. I began a meditation practice during intercontinental trips as an international broadcast consultant. My broadcast consulting career was interrupted by Sept. 11, 2001 and the obstacles to travel that ensued.

Mindfulness meditation provided the perfect vehicle for authentic self-discovery and purpose which led to the unlikely career transition from broadcasting to Mindfulness Based Psychotherapy.

Psychology Today Link

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I have personally trained with these teachers and authors:

Jon Kabat-Zinn, the father of mainstream mindfulness and Mindfulness Based Stress Reduction (MBSR) and author of numerous books including Wherever You Go, There You Are

Jack Kornfield, teacher and author of seminal books integrating Eastern and Western psychotherapy including his newest, The Wise Heart: The Art and Science of Buddhist Psychology

John Welwood, author of numerous books on Eastern and Western psychotherapy including Toward a Psychology of Awakening.

Tara Brach, teacher and author of Radical Acceptance

Attended the UCLA Mindfulness and Psychotherapy Conference, June 07 and I was fortunate enough to walk in meditation behind Vietnamese Zen author and teacher Thich Nhat Hanh along with 1800 other mental health advocates. The sold-out conference was a testament to the growing numbers of practitioners who integrate mindfulness approaches into their work with clients.

Bringing mindfulness practices consistently and under one roof to Central California and establishing The Center for Mindfulness is a deeply personal and passionate pursuit of mine and the culmination of years of study and practice.

Amazement surrounds us, but were mostly too dazed by our over-loaded, multi-tasked days that were blind to it. Countless riches in the form of simple perfection go lost every moment.

I spent half of my life missing-in-action and rushing through, to get on to whats next.This next half, Im settling. Opening to amazement. Acknowledging the inherent beauty of experience as it unfolds.

Mindfulness has given me back the moments of my life. My belief, which research is proving, is that we all would benefit from the enrichment mindfulness offers -- and I invite you to join me on the path to mindful living at The Center for Mindfulness.

2010-07-02T13:52:00.000-07:00

Jon Kabat-Zinn is a professor of medicine emeritus and founding director of the Mindfulness-Based Stress Reduction program in the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School, and the author of many books, including the best-selling Full Catastrophe Living and Coming to our Senses.

In this video, he discusses what mindfulness and meditation are really about: presence of heart. This was part of a talk put on by UC Berkeley's Greater Good Science Center. View their website here

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Jon Kabat-Zinn leads a session on Mindfulness at Google.

2010-07-02T13:27:00.006-07:00

Mindfulness is the practice of seeking, developing and nourishing present moment awareness and paying attention in a way so as to be more aware in the present moment of all that is here -- and of the constantly changing nature of what is here.

These mindfulness practices are often described as "being, not doing," because mindfulness itself is the innate quality of human beings which is bare awareness. Mindfulness can be defined as careful, open-hearted, choiceless, present moment awareness.

Mindfulness benefits from the ability to concentrate attention, but is not the same as concentration. It is a quality, which human beings already have, but they have usually not been advised that they have it, that it is valuable, or that it can be cultivated.

Mindfulness is the awareness that is not thinking (but that which is aware of thinking, as well as aware of each of the other ways we experience the sensory world, i.e., seeing, hearing, tasting, smelling, feeling through the body).

Mindfulness is non-judgmental and open-hearted (friendly and inviting of whatever arises in awareness). It is cultivated by paying attention on purpose, deeply, and without judgment to whatever arises in the present moment, either inside or outside of us.

By intentionally practicing mindfulness, deliberately paying more careful moment-to-moment attention, individuals can live more fully and less on "automatic pilot," thus, being more present for their own lives.

Mindfulness meditation practices seek to develop this quality of clear, present moment awareness in a systematic way so that the practitioner may enjoy these benefits.

Being more aware in each moment of life has benefits both to a person doing specific spiritual practice, and also to the same person in everyday life.

Source: UCSD Center for Mindfulness
view page here

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2009-07-07T22:50:00.000-07:00

Psychology Today Profile

Lori Granger, LMFT, M.S.

I see mental health as the intentional practice of cultivating a peaceful mind and an open heart. Declaring peace in the battle with internal voices and opening our hearts to ourselves with compassion for our unique personal struggle, helps remove barriers to healing and happiness in the present moment. I offer mindfulness-based psychotherapy in individual, couple and group formats. The process is unique in that it marries the practice of mindfulness meditation with cognitive skill building to help relieve anxiety, depression, substance abuse, emotional eating, multi-task stress, and obsessive thinking as well as relationship challenges.

Changes experienced now, can be life-long as the tools of breath-body awareness and integration become immediately available to us in times of high stress and confusion. I have trained with Jon Kabat-Zinn, (recently featured on Oprah) father of Mindfulness-Based Stress Reduction (MBSR) and lead MBSR classes.

I also teach MB-EAT - Eating Awareness Training, a program created by Dr. Jean Kristeller and supported by NIH grants. I have created Mindfulness-Based Awareness and Compassion Training (MB-ACT) which guides group participants to calm their minds and open their hearts to themselves and others.

Orientation:

Gestalt
Mindfulness-based Cognitive Therapy (MBCT)
Mindful Eating

Modality:

Individuals
Couples
Group

Finances

Avg Cost (per session): $80 - $130
Accepts Credit Cards: No
Accepts Insurance: No

Qualifications:

Years in Practice: 7 Years
School: California State University Fresno
Year Graduated: 2004
License No. and State: MFC46228 California

Specialties

Mindfulness approaches
Depression
Life Coaching

Issues:

Eating Disorders
Loss or Grief
Obsessive-Compulsive (OCD)
Relationship Issues
Spirituality
Substance Abuse

Mental Health

Impulse Control Disorders

Sexuality Gender:

Gay Issues
Lesbian Issues

Client Focus

Gender: All
Ethnicity: Any

Easy Access

Nearby Towns: Clovis, CA, Fresno, CA, Visalia, CA
Nearby Counties: Fresno, Tulare

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2009-07-07T13:11:00.000-07:00

You can choose a counselor, or you can choose a psychotherapist. Whereas you may not think the difference is important, it will nevertheless be one of the most important aspects of your relationship with your treatment provider. It also determines the frequency, duration and cost of your treatment (did you often wonder why some therapist were expensive, others had a much lower fee?). The nature of your healing, and the areas of changes in your personality are impacted by your choice between a counselor (and counseling), or psychotherapist (and therapy). Counseling can be provided by any registered or licensed mental health professional. It embodies a short term advisory/mentoring relationship, and involves helping you resolve your immediate crisis.The process can last from 2 sessions to 12 or 15 sessions. When the presenting problem is resolved, you can discontinue counseling sessions. An example would be a client who needs help with dealing with the grief due to a divorce. A counselor would help the client overcome grief and return to the normalcy of her life. Most times this can be achieved in around 2-4 months (8-15 sessions). The counselor provides help with practical coping strategies and skills training. Psychotherapy, also called therapy, on the other hand, is a more involved process. It entails going deeper into the psyche, and finding patterns from the past that are causing you to behave a certain way. Most times problems lie in early childhood, and these problems slowly unfold in therapy sessions over a period of time. In the example about the grieving client, psychotherapy would involve attempting an understanding of why the client choses this particular person from among the available set of potential partners and their own role in creating, causing, promoting or enduring negative aspects of the marriage ("why did I stay married to an abusive person for 20 years?" or "why was I compelled to break up ?"). The insight into and the understanding of the rational or irrational behaviors of the past enables us to make informed choices in the future, because if we don't understand our past, we may end up making the same mistakes again in another relationship. In therapy, the focus is not limited to skills training, but on creating an the understanding of the causes that led to distress. From the example of divorce related grief, we can see that the two - counseling and psychotherapy - are not the same. Psychotherapy requires significant skills and training in addition to the counseling skills, and is more intense and involved. It changes the client's way of being in the world, and relating with others. Hence the provider may charge more and/or may require more frequent sessions. Psychotherapy is usually of a longer duration, spanning several months, and requires a tapered termination. The first step towards choosing a therapist is to decide if you would like to enter a counseling relationship or a psychotherapy relationship - would you like help with crisis management, or would you also like to understand the deeper unconscious drives that caused the problem and make lifestyle changes to make sure you don't repeat those mistakes?Whereas all therapists can provide counseling, not all counselors are educated, or skilled or knowledgeable about the process of handling deep rooted issues in psychotherapy. You can find someone on the internet portals like Psychology Today, Network Therapy, Good Therapy. You can also google your requirements (couples counseling in fresno, couples therapy in fresno, marriage counseling in fresno, individual therapy in clovis, anxiety therapy in fresno etc.) and choose someone whose orientation and areas of specialization appeals to you. Always remember : A therapeutic relationship never includes sex, or sexual inuendoes.. In addition to the basic difference in counseling vs psychotherapy (counselors generally have lower rates than psychotherapists)Therapeutic relationship is a dance that needs a partner that is attuned and empathic to your needs. As mentioned above, the nature of relationship - counseling vs psychotherapy - determines the duration of therapy, the frequency of therapy and the fee structure. Usually all professionals will require a counsultation session during which these issues can be explored and agreed upon.

Counseling Fresno, CA. Therapist Fresno.

Lori Granger is a mental health practitioners and therapist in Fresno. Marriage counseling, coaching, individual and family therapy in Fresno are powerful tools for effective change. We offer many forms of psychotherapy and help such as overcoming depression, life coaching, anger management, and marriage counseling. Lori Granger is a Fresno counselors and credentialed psychotherapists, and ready to help.

Marriage Counselor Fresno. Therapy with values in California.

Counseling in California with the Center For Mindfulness aims to restore individuals, resolve deep issues, and heal relationships with powerful and effective psychotherapy. Whether you are seeking anger management Fresno, grief counseling, addictions help, healing in a relationship- whatever the need, we are here for you. If you have stumbled upon our page, we invite you to consider the many beneifts we can provide you. Perhaps you need help with finances, or treatment for stress, anxiety, a struggling marriage, a past trauma, loss of a loved one, a difficult child, or low self esteem? With compassionate, yet professional Fresno counseling, you can expect to be treated with dignity and respect in a safe and non-judgmental environment. We are in Fresno, California and uphold clear and caring values and will work together with you to achieve your unique therapeutic goals. You have made an important first step in your journey. We are is here to help you. Please contactus with any questions you may have about starting therapy.

Family & Marriage Counseling in Fresno. A Therapist Who Cares.

Sometimes our dreams in life do not come to pass or we find ourselves falling drastically short of where we thought we would be. At The Center For Mindfulness Fresno CA, you can find the appropriate therapy you need to mitigate and resolve your circumstances. No matter who we are, we all deserve a just defense, and there is nothing you can think you are making wrong, that does not deserve the chance to be revised, put into a proportionate perspective and repaired. A completely altruistic spirit is not easily found. It is not always in our hearts to do what is best for others and never have a selfish need. We often can find that judgment on our own self, by our own self, may be too harsh. Counseling and therapy in this sense can be invaluable components for healing and recovery. Additionally, it is difficult for us to be objective and to know what steps we need to take to begin taking corrective action on the areas of our life. The most negative features inside yourself must first be understood in their right proportion to begin to change. The Center for Mindfulness Fresno CA is a real chance to change. Psychological counseling is a non-judgmental approach, with the most varied techniques to help you find, reorient and change the destructive aspects that make you hurt.

Providing Help From A Fresno Marriage Counselor. The Center For Mindfulness director Lori Granger is The Right Therapist Counselor for you in Fresno, CA

When looking for confident and effective psychotherapy Fresno, we are dedicated to assist you to be released from overextension and loss of control. Through solid values, The Center For Mindfulness is a consistent presence in marriage counseling Fresno therapy service, CA. It is not unheard of that treatment can be piercing – it is not always easy, and not without a small amount of precipices. But through well a honed marriage counseling Fresno and psychotherapist in California, we offer therapy that reconstructs new hope for your life. If you need therapeutic advice, there is never a reason to feel dissatisfied, please call us for an initial consultation, to see if we are the best fit for you.

The Center For Mindfulness Fresno, CA is knowledgeable on a wide variety of more technical psychological concepts, for instance psychoanalysis, or the topic of: magnetic resonance imaging.

Our expertise includes: abuse, gambling addiction therapy, alcohol addiction, sex addiction psychotherapist, computer addiction, self-esteem counselor Fresno, career counselling and financial / debt / spending help. Additional specializations include depression counselor Fresno, trauma counseling, counseling Fresno, counselor, child psychologist and stress relief. Other specialities are grief counseling Fresno, CA, stress treatment therapy, anger management counselor Fresno, anxiety treatment, burnout, psychological testing and assessment California, communication therapist, depression treatment, aging parents, eating disorders, and panic therapy.

If you struggle with feeling alone, feel endlessly sad, or that just getting through the day is difficult, these may be indications that you could benefit from seeing a depression counselor at the Center For Mindfulness. Finding joy in life again through depression counseling is within reach. If you or someone you love in California needs help and is depressed, we hope you will contact one of our Fresno depression counselors for treatment and support. Fresno Counseling for depression. Help is available to you.

Why Counseling?

Counseling offers a safe, non-judgmental environment to understand how events in life shape us and enables us to take the important steps necessary to meet our goals, finding peace, healing, and restoration. Whether you are facing an immediate crisis, or dealing with the effects of a long standing issue, our counselors provide a confidential, personalized approach to helping you overcome. On this website you can explore several different types of psychotherapy options, and counselling.

2009-07-03T22:37:00.002-07:00

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The Center For Mindfulness is located at 659 W, Shaw, Fresno, CA 93704

office phone number (559) 228-0099

website is ‎ thecenterformindfulness.com

659 W, Shaw, Fresno, CA 93704 (559) 228-0099 ‎ thecenterformindfulness.com

There are different types of yoga. This type of exercise can leave you toned and supple or you may even be spiritually enlightened according to some teachers. Yoga is the latest thing. It is said to be shaped many of the great stars in our present day whether it is Madonna or Sting.

Yoga comes in varying forms with some that concentrate more on physical aspects while others concentrate on spiritual. Yoga is extremely good for fatigue,depression, arthritis, aging, stress-related illness,

Before you can choose which type of Yoga guided meditation you would like to follow, you need to ask yourself what is your aim. Basically yoga is very simple. It aims to help you relax and tune out, get relaxed and get out all your stress by stretching and meditation.

If you are looking to get fit these types of yoga are suitable :

Hatha Yoga guided meditation

An emphasis is placed on developing a flexible spine.
This type of yoga is excellent for all levels of fitness.

Vini yoga Yoga guided meditation

This type is most gentle and can be practiced even by old people. Desikachar and is usually taught on an individual

If one’s objective is to get physical, then the following types of yoga would be suitable.

Lyenger Yoga guided meditation

This type focus a lot on postures and getting it correct. Sometimes the use of blocks and ropes are used to help in getting the correct postures.

Sivananda Yoga guided meditation

This type of yoga is suitable for every age and covers a wide range of poses which range from simple to complex.

Ashtanga Yoga guided meditation

This “power yoga” is only suitable for people who are fit and it is physically demanding.

For those of you who want to get spiritual, then you would want to choose from these types of yoga:

Raja Yoga guided meditation

This form concentrates mainly on the mind and is often called “royal yoga”.

Dru Yoga guided meditation

This is group yoga which concentrates very heavily on breathing work.

Jnana Yoga guided meditation

This concentrates on the philosophical aspects of yoga and is very spiritual and meditative.
So to choose whichever type of yoga guided meditation to follow, you must first examine your objectives of what you would like to achieve.

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Meditation: Take a stress-reduction break wherever you are

Meditation can wipe away the day's stress, bringing with it inner peace. See how you can easily learn to practice meditation whenever you need it most.

Source: Mayo Clinic staff

If stress has you anxious, tense and worried, consider trying meditation. Spending even just a few minutes in meditation can restore calm and inner peace.

Meditation has been practiced for thousands of years. Meditation originally was meant to help deepen understanding of the sacred and mystical forces of life. These days, meditation is commonly used for relaxation and stress reduction. Anyone can practice meditation. It's simple and inexpensive, and it doesn't require any special equipment. And you can practice meditation wherever you are — whether you're out for a walk, riding the bus, waiting at the doctor's office or even in the middle of a difficult business meeting.

Understanding meditation

Meditation, considered a type of mind-body complementary medicine, produces a deep state of relaxation and a tranquil mind. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. This process results in enhanced physical and emotional well-being.

Benefits of meditation

Meditation can give you a sense of calm, peace and balance that benefits both your emotional well-being and your overall health. And these benefits don't end when your meditation session ends. Meditation can help carry you more calmly through your day and improve certain medical conditions.

Meditation and emotional well-being
When you meditate, you clear away the information overload that builds up every day and contributes to your stress.

The emotional benefits of meditation include:

Gaining a new perspective on stressful situations
Building skills to manage your stress
Increased self-awareness
Focusing on the present
Reducing negative emotions

Meditation and illness
Many healthy people use meditation as a way to relax the body and reduce stress. But meditation also might be useful if you have a medical condition, especially one that may be worsened by stress.

A growing body of scientific research is supporting the health benefits of meditation. But many of the studies aren't of high quality, and some researchers believe it's not yet possible to draw conclusions about the possible benefits of meditation.

With that in mind, some research suggests that meditation may help such conditions as:

Allergies
Anxiety disorders
Asthma
Binge eating
Cancer
Depression
Fatigue
Heart disease
High blood pressure
Pain
Sleep problems
Substance abuse

Be sure to talk to your health care provider about the pros and cons of using meditation if you have any of these or other medical conditions. Meditation isn't a replacement for traditional medical treatment. But it can be useful in addition to your other treatment.

Types of meditation

There are many types of meditation and relaxation techniques with meditation components. But all share the same goal of inner peace.

Ways to meditate can include:

Guided meditation. Sometimes called guided imagery or visualization, with this method of meditation you form mental images of places or situations you find relaxing. You try to use as many senses as possible, such as smells, sights, sounds and textures. You may be led through this process by a guide or teacher.
Mantra meditation. In this type of meditation, you silently repeat a calming word, thought or phrase to prevent distracting thoughts. Transcendental meditation is a type of mantra meditation in which you achieve a deep state of relaxation to achieve pure awareness.
Mindfulness meditation. This type of meditation is based on being mindful, or having an increased awareness and acceptance of living in the present moment. You focus on what you experience during meditation, such as the flow of your breath. You can observe your thoughts and emotions but let them pass without judgment.
Qi gong. This practice generally combines meditation, relaxation, physical movement and breathing exercises to restore and maintain balance. Qi gong (chee-kung) is part of traditional Chinese medicine.
Tai chi. This is a form of gentle Chinese martial arts. In tai chi (TIE-chee), you perform a self-paced series of postures or movements in a slow, graceful manner while practicing deep breathing.
Yoga. You perform a series of postures and controlled breathing exercises to promote a more flexible body and a calm mind. As you move through poses that require balance and concentration, you're encouraged to focus less on your busy day and more on the moment.

Elements of meditation

Different types of meditation may include different features to help you meditate. These may vary depending on whose guidance you follow or who's teaching a class. Some of the most common features in meditation include:

Focusing your attention. Focusing your attention is generally one of the most important elements of meditation. Focusing your attention is what helps free your mind from the many distractions that cause stress and worry. You can focus your attention on such things as a specific object, an image, a mantra, or even your breathing. Don't fret when your mind wanders. Just return to your focus of attention.
Relaxed breathing. This technique involves deep, even-paced breathing using the diaphragm muscle to expand your lungs. The purpose is to slow your breathing, take in more oxygen, and reduce the use of shoulder, neck and upper chest muscles while breathing so that you breathe more efficiently.
A quiet location. If you're a beginner, practicing meditation may be easier if you're in a quiet spot with few distractions — no television, radios or cell phones. As you get more skilled at meditation, you may be able to do it anywhere, especially in high-stress situations where you benefit the most from meditation, such as a traffic jam, a stressful work meeting or a long line at the grocery store.
A comfortable position. You can practice meditation whether you're sitting, lying down, walking or in other positions or activities. Just try to be comfortable so that you can get the most out of your meditation.

Everyday ways to practice meditation

Don't let the thought of meditating the "right" way add to your stress. Sure, you can attend special meditation centers or group classes led by trained instructors. But you also can practice meditation easily on your own.

And you can make meditation as formal or informal as you like — whatever suits your lifestyle and situation. Some people build meditation into their daily routine. For example, they may start and end each day with an hour of meditation. But all you really need is a few minutes of quality time for meditation.

Tips to practice meditation on your own
Here are some ways you can practice meditation on your own, whenever you choose. Take a few minutes or as much time as you like to practice one or more of these meditation methods:

Breathe deeply. This technique is good for beginners because breathing is a natural function. Focus all attention on your breathing. Concentrate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly. When your attention wanders, gently return your focus to your breathing.
Scan your body. When using this technique, focus attention on different parts of your body. Become aware of your body's various sensations, whether that's pain, tension, warmth or relaxation. Combine body scanning with breathing exercises and imagine breathing heat or relaxation into and out of different parts of your body.
Repeat a mantra. You can create your own mantra, whether it's religious or secular. Examples of religious mantras include the Jesus Prayer in the Christian tradition, the holy name of God in Judaism, or the om mantra of Hinduism, Buddhism and other Eastern religions.
Walking meditation. Combining a walk with meditation is an efficient and healthy way to relax. You can use this technique anywhere you're walking — in a tranquil forest, on a city sidewalk or at the mall. When you use this method, slow down the pace of walking so that you can focus on each movement of your legs or feet. Don't focus on a particular destination. Concentrate on your legs and feet, repeating action words in your mind such as lifting, moving and placing as you lift each foot, move your leg forward and place your foot on the ground.
Engage in prayer. Prayer is the best known and most widely practiced example of meditation. Spoken and written prayers are found in most faith traditions. You can pray using your own words or read prayers written by others. Check the self-help or 12-step-recovery section of your local bookstore for examples. Talk with your rabbi, priest, pastor or other spiritual leader about resources.
Read or listen and take time to reflect. Many people report that they benefit from reading poems or sacred texts silently or aloud, and taking a few moments to quietly reflect on the meaning that the words bring to mind. You can listen to sacred music, spoken words or any music you find relaxing or inspiring. You may want to write your reflections in a journal or discuss them with a friend or spiritual leader.
Focus your love and gratitude. In this type of meditation, you focus your attention on a sacred object or being, weaving feelings of love and gratitude into your thoughts. You can also close your eyes and use your imagination or gaze at representations of the object.

Building your meditation skills

Don't judge your meditation skills, which may only increase your stress. Meditation takes practice. Keep in mind, for instance, that it's common for your mind to wander during meditation, no matter how long you've been practicing meditation. If you're meditating to calm your mind and your attention wanders, slowly return to the object, sensation or movement you're focusing on.

Experiment, and you'll likely find out what types of meditation work best for you and what you enjoy doing. Adapt meditation to your needs at the moment. Remember, there's no right way or wrong way to meditate. What matters is that meditation helps you with stress reduction and feeling better overall.

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Homepage: http://www.TheCenterForMindfulness.com