Mediation For The Masses

Meditation: Health And Science

Healing After A Loss: Meditation For Your Grief



“When we lose a loved one, the pain we experience can feel unbearable. Understandably, grief is complicated and we sometimes wonder if the pain will ever end.” – Jodi Clarke, LPC.

Grief can be caused by losing someone we love or something precious to us. It can bring us into deep despair which can be challenging to overcome. Grief is defined as a form of the following:


  • Sadness
  • Depression
  • Regret
  • Anger
  • Fear


These forms of grief can confine us eternally, and each of us has a different approach in dealing with them. There’s no manual to follow to get out of it. All of us have experienced grief in different ways, and people grieve about various things. The executive director of the Grief Recovery Institute, Russell Friedman, said that grief isn’t confined to a loss of a loved one; a change in behavior can cause it. Keren Humphrey, the author of the book Counseling Strategies for Loss and Grief, and a retired counseling professor described grief as a loss of something meaningful.


Whenever you realize that you are grieving, it is fundamentally necessary to think if you have done enough to overcome it completely. Some cultures have suggested that there is a length of time for someone to spend in the grieving process. However, for some, they can move on by being busy, going on about their day to day lives and eventually, their grieving emotions begin to fade.



Approaches To Resolving Grief

One way of overcoming grief is the realization that our loved one will not want us to be suffering. Instead, they’d like us to recall the good memories with them and move on with our lives.


Not knowing how to arrive at a resolve or conclusion can prohibit us from freeing ourselves from grief.

Claire Bidwell Smith, LCPC, also says this about grief: “The bottom line is that our culture needs to do a better job of embracing death and supporting the grief process. If we can continue to grow the conversation about grief and bring awareness to the experience of dying we will all able to support each other and create more healing grief experiences.”

Additionally, releasing ourselves from grief can really be tough since the person is no longer present. However, there’s a recent technique from an ancient concept that can help us with the grieving process, and it is called forgiveness.


The first technique is we need to know what type of emotion we are feeling and think if we need to keep it that way, and for how long we need to endure it.


Another technique is to focus on the positive things which help lessen the grief we are feeling. Lastly is to have someone to talk to about things we regret to say or left unsaid for a while.

Roya Rad, PsyD, advises, “Replace the negative feelings with positive ones: Cognitive modification is a great tool to be used here. Using statements that focus on looking at the loss as something temporary. For example, “that was a rough period of my life but I will move forward.”

The following is a form of meditation that can reduce the feeling of grief.


Meditation For Grieving

If you ever felt grief due to the passing of a loved one, allow a few minutes to sit still and read on the following steps for meditation.


  • Look for a place where you will not be distracted or bothered for the next 15 to 20 minutes. Sit on a pillow or a blanket to feel at ease.


  • Start deep breaths at a slow pace. Focus on your emotion, just feeling it and not analyzing it.


  • Begin to recognize your feelings in a kind and caring way. Try to think about the face of your loved one or visualize them sitting in front of you.


  • Then think about the unsaid things you want to say and believe that you are speaking with them. Say what is in your heart, focus on the emotions and think of what will they most likely tell you. Say that you forgive them and let them say the same for you.


  • Then bring your focus to the happiest memories you have with them. Try to relive the happy times and deep relations you have with each other allowing grief to become a positive feeling.


  • Once done, breathe deep and slowly again. After a few minutes of silence, you may end your meditation.


There’s no immediate solution to remove the pain from grieving. It is a journey that can be short or long. One thing to keep in mind is that we need to go through it rather than suppress it and pretend that everything is fine. Suppressing your grief can bring about physiological symptoms sooner or later. Facing your pain and being more honest with yourself will help you recover better during the grieving process.



The Whats And How Tos Of Biblical Meditation


Meditation – most people would associate it with relaxation, allowing the mind to rest, freeing ourselves from our worrisome thoughts, being mindful about the NOW and not on either what’s already PAST or what’s still COMING. Well, it’s even associated with yoga! It’s because of these meanings that Christians shun away from meditation. They say it’s an unbiblical practice.

But how very wrong that way of thinking is! The Bible encourages believers to meditate. The Bible contains 20 verses that have the words meditation and meditate. So, if you’re a Christian wanting to do meditation but just isn’t sure how’s it done fitting with your conviction, below are the what and the how-tos regarding Biblical reflection.


Do Mindful Meditation



Overwhelmed with stress lately? Felt like your heart’s taken a roller coaster ride with surging positive and negative emotions? Or have you experienced something traumatic or painful recently like divorce, the death of a loved one or job loss? If these are the cases then, you might want to set yourself free with mindful meditation – a practice that allows you to focus on your NOW.


How to Begin Meditating



“Meditation provides the path inward to separate from external noise and activity; being rather than doing. Initially, we may become aware of the constant mind chatter which can be distracting if not discouraging. But with practice and patience, the space within quiets and the awareness begins to find its way back to that quiet when it becomes distracted by the bubbling mind chatter.” – Leslie Ellen Ray, LMFT. 

It can be difficult to figure out how to begin your meditating journey when you first take interest in meditation. There are a variety of different meditation methods and there are several personal choices that you need to take into consideration before you begin practicing meditation. However, there are some universal things that pertain to everyone who meditates. You can begin getting tips from institutions such as Fire Star Yoga. If you are new to meditation, take a look at the guidelines below to help you begin.


Different Types of Meditation 


“In Eastern thought or in the course of therapy, meditation is the process of focusing inward on yourself to quiet the body and the mind. In psychology we call an over-active mind, a mind that has repetitive racing thoughts; in Eastern thought, it is called a monkey brain. There are many forms of meditation to slow down the racing monkey mind.” – Albina Tamalonis, PsyD. 

When you think about the word meditation, what comes to your mind? Your brain most likely conjured up an image of a man in an orange robe chanting the word “Om”. While this may be the typical way that we perceive meditation to be, the truth is is that there is much more to it. There are a variety of different practices that one could pursue based on what they’re looking for to achieve by meditating. For those of you who are seeking certain benefits from meditation, here is a list of several popular types of meditation methods.


How Meditation Works On Pain And Stress Relief




“Close your eyes and focus on your breathing. Be aware of yourself from within. Stay in the present. Don’t drift in the past or in the future. Bring your attention to now.”\

Those are only some of the words that people use to lead their meditation classes, in particular, mindfulness meditation. Simple, yet powerful. Thousands have attested to the healing benefits of meditating, be it physical, mental or emotional healing. While the practice of meditation originated from the Buddhists in their quest for inner peace and balance, a large population of North Americans has been utilizing meditation for stress and pain relief. But how do these meditations work? How do mantras heal the mind, body, and soul? Let us discuss the reasons here.


Meditation For Those With Back Pain And Other Issues 




Back pain and other types of pain are common issues that can end a meditation session early. It is difficult to focus on being mindful if the only thing your mind is focused on is the ache in your lower back. According to Anne Ihnen, LMHC, “A common chronic pain condition—one that perhaps could serve as a model for other pain conditions—is low-back pain. According to recent statistics, about 80 percent of Americans will experience chronic low-back pain in their lifetime, and 25 percent of Americans are currently experiencing it. And yet—as with other chronic pain conditions—definitive treatment is lacking.”

If you have problems with back pain or other pain during meditation, here are some alternative meditation poses that may be a better fit for you.

“Clearly, mind and body practices, like yoga, meditation, deep breathing and prayer help to reduce stress and improves stress-related nervous system imbalances.” – Deborah Khoshaba, PsyD. 


Meditation Mistakes

“Mindfulness meditation practices are effective interventions, and sometimes for mild to moderate conditions—depression and anxiety—super-effective as front lines.” – Saundra Jain, PsyD, LPC. 

Meditation can be an amazing tool if it is used properly. However, there are plenty of mistakes that beginners make that prevent them from getting the most out of their meditation sessions. If you are new to meditation and you feel as though you are not getting the benefits of meditation that you should be, take a look at some of the common meditation mistakes below.



How Meditation Can Help You  



Meditation is the practice of calming the mind and grounding yourself in the present. Although there are many health benefits linked to meditation, it is often overlooked as a legitimate method to heal the body and the mind. For those who may be curious about the health benefits of meditation but are not quite sure if they are ready to begin meditating on their own, here are some ways in which meditation can help you.

For one it is a good positive diversion in reducing stress and anxiety, a form of self-help towards getting inner peace. Compare this to resorting to negative diversions due to stress, such as alcohol and substance abuse, which will definitely give birth to more problems as you would need help dealing with the addiction.

For Leslie Ellen Ray, LMFT, “Meditation provides the path inward to separate from external noise and activity; being rather than doing. Initially, we may become aware of the constant mind chatter which can be distracting if not discouraging. But with practice and patience, the space within quiets and the awareness begins to find its way back to that quiet when it becomes distracted by the bubbling mind chatter.


Stress Relief Solutions


Who doesn’t get stressed from time to time? Stress can truly play a huge part in everyday life and yet it can affect us in a major way. It’s hard to know which way to turn when it comes to stress as it really overwhelms you. According to Elizabeth York, LPC, LMFT, “Stress has both positive and negative impacts on our lives. The hormones released with stress are used to preserve life and limb from harm. However, we often live in a state of perpetual stress that is not life-preserving but life-draining.”

For some, finding a suitable stress relief solution can often be hard. There are many good options but finding something that actually works is another matter entirely. So, what solutions do you have? Read on to find out more.

Have A Good Cup Of Tea!

Firstly, when you’re stressed, you need to take a break and find a calming solution. One of the very best options has to be to drink a sweet cup of tea or coffee. This can truly allow you to catch your breath and take a moment to reflect on the situation. However, if you aren’t a big tea drinker, you can look at some iced tea or a fresh glass of OJ! This can really help you take a moment to reflect and maybe de-stress. (more…)