Integrating Holistic Practices Into Therapy

Mindfulness meditation lowers stress levels, which can have positive outcomes throughout the body. Psychological scientists are beginning to understand how mindfulness influences the brain’s stress pathways.

Practicing mindfulness may prevent the normal atrophy of gray matter with age. A study found that older adults who took an eight-week mindfulness course showed less pain sensitivity.

Meditation

Daily mindfulness meditation practice is a frequent habit. It can include yoga, gardening, listening to music, and more formal meditation practices. For example, the body scan is a mindfulness meditation that involves nonjudgmentally paying attention to one’s physical sensations and emotions.

Studies have shown that regular mindfulness meditation improves emotional regulation, cognitive functioning, and the ability to focus. Additionally, it reduces stress, improves blood pressure and sleep, and lessens the symptoms of anxiety and sadness.

In mindfulness meditation, a person sits in a chair or on the floor and brings their attention to the sensation of breathing. When their thoughts or feelings interfere with the meditation, they notice they have wandered away and returned to focusing on their breath. Several different types of mindfulness meditation exist, and counseling services Mooresville NC can guide clients through these practices in their offices or online.

Mindfulness Exercises

Mindfulness exercises intentionally bring attention to the present moment, including bodily sensations and thoughts. The goal is to observe the experience with curiosity and nonjudgment. These practices can be used to help individuals develop a sense of self-awareness and reduce anxiety.

The most common mindfulness meditation practice involves focusing on the breath, which can be a helpful way to ground oneself in the present moment. The goal is to slowly count each breath and return the attention to the breathing when it wanders. The practice can be done at home or in a group.

According to studies, practicing mindful meditation can help people better control their pain. 

While mindfulness meditation has been the foundation of many programs for addressing psychological disorders, not all clients are receptive or willing to establish a formal meditation practice.

Deep Breathing

The autonomic nervous system, which regulates involuntary processes like digestion and heart rate, can be brought back into balance with a deep breath. It can help quiet the sympathetic nervous system, which activates your fight-or-flight response, and activate the parasympathetic nervous system, which promotes relaxation.

Breathing can also decrease pain sensitivity and help people stay calm under pressure. 

Mindfulness meditation can improve focus and attention, but it takes time and dedication to work into daily life. Those who want to get more out of mindfulness practice can look for programs, apps, or books that guide them through different practices. They can also ask therapists or friends who are already meditating for advice. Some therapists may even incorporate the practice into their treatment plans through Dialectical Behavior Therapy (DBT), a type of psychotherapy that uses mindfulness and meditation as tools for self-soothing.

Hypnosis

Like mindfulness meditation and deep breathing, hypnosis is another mind-body practice that can be used to treat anxiety, stress, and other mental health challenges. It entails putting the patient into a trance-like condition so that traumatic experiences and deeply ingrained ideas can be examined and reframed to address any mental health issues.

Hypnosis can also be helpful for patients who struggle with pain management and overcoming habits like smoking or overeating. For many individuals, hypnosis can be a safe and effective substitute for taking medication, which sometimes has negative consequences.

Additionally, hypnosis induced significant increases in functional connectivity between the dorsolateral prefrontal cortex (ECN) and the distant insular and prefrontal cortices.