Since May is Mental Health Awareness Month, it’s the perfect time to revisit the practices that help us maintain and improve our mental well-being. It’s a reminder of how important it is to take a moment to pause, reset, and check in with ourselves.
One of the most powerful tools to improve mental health and well-being that I’ve used on my own healing journey is meditation.
Meditation as a holistic healing tool
Meditation is more than just a mental break. It’s part of a holistic and complementary approach to healing. Research shows that meditation can change our inner state, helping us to manage stress, reduce anxiety, and reconnect with ourselves.
When we’re constantly in “fight or flight” mode, our nervous systems become overloaded. From the moment we wake up to the moment we go to sleep, our senses reach outward like tentacles, taking in nonstop input from the world around us. Over time, this sensory overload can leave us feeling burned out, reactive, and emotionally depleted.
Meditation helps us withdraw our senses and turn inward. It gives us space to breathe, reconnect with our bodies, and return to the present moment. By doing this, we restore our ability to feel grounded, centered, and capable of making thoughtful, mindful choices.
Today, more and more mental health professionals recognize meditation and mindfulness as essential parts of a whole-person approach to mental health. When we consider the connection between mind, body, and spirit, and how all our systems work together, we gain access to tools we can use to take ownership of our mental wellness.
The benefits of meditation
Meditation can bring a deep sense of calm, clarity, and balance. It can help us manage stress and remain centered, even in the storms of life.
Here are just a few of its benefits:
- Reduces stress.
- Controls anxiety.
- Improves mental clarity and focus.
- Promotes emotional and mental well-being.
- Increases self-awareness and mindfulness.
- Fosters kindness and compassion toward others.
- Supports addiction recovery.
- Helps with pain management.
- Enhances physical healing.
- The truth about meditation.
I know that “meditation” may be an intimidating word to some. Many people picture someone sitting in total silence, trying to completely clear their mind. That idea alone can feel overwhelming, even frightening. When we get quiet, thoughts and emotions we’ve been avoiding often start bubbling to the surface.
I’ve been there, and I understand how uncomfortable that can be.
But here’s the thing: Meditation doesn’t mean fighting your thoughts into silence. Trying to force your mind to go quiet can feel like chasing a wild monkey, which is frustrating and exhausting. (We’re not zookeepers, after all!) This is where the term “monkey mind” comes from.
Our thoughts are constantly racing, and research shows that around 90% of our thoughts are the same ones we had yesterday, last week, or even last year. When we live in that repetitive loop, we re-create the same emotional responses, reactions, and behaviors over and over. This cycle is draining and it’s not supportive of our mental health.
The good news: You can break the cycle
Meditation is one of the most effective tools to disrupt this pattern. But instead of forcing yourself to sit in silence and “empty your mind,” try practices that work with your thoughts, not against them.
Here are a few types of meditation to try:
- Breath-focused meditation.
- Color visualization and deep breathing.
- Body scan meditation.
- Guided meditations or visualizations (from apps or recordings).
- Mantra-based meditation or even gentle humming/ or the sound AUM/OHM.
Tips for beginners
If you’re new to meditation, here are a few tips to get started:
- Find a quiet spot where you won’t be disturbed.
- Get comfortable: support your back, arms, and legs.
- Relax your body: soften your jaw, belly, shoulders, and hands.
- Close your eyes and begin to turn your attention inward.
- Focus on your breath: Inhale through your nose (imagine smelling flowers), and exhale through your mouth (like blowing out candles).
Use a calming mantra silently in your mind, such as:
- Inhale peace, exhale stress. Continue for as long as you like, or until you feel calm and centered.
These techniques help us to redirect our attention inward, toward our breath, our body, or a soothing sound, without the pressure to eliminate all our thoughts.
And yes, thoughts will still come up, and that’s OK. When they do, try visualizing yourself placing them in a box outside, to come back to later. Then, refocus on your breathing, your heartbeat, or the sensations in your body. With practice over time, this can calm your nervous system and bring more peace to your mind.
Meditation isn’t about perfection; it’s about being present. Even a few minutes a day can make an impact in our lives.
This being Mental Health Awareness Month, consider adding meditation to your daily life to support your healing, growth, and well-being from the inside out.
