Guided Meditation Script
This guided imagery script will help you explore your values and connect with your authentic self. This is a great script to use as a relaxation technique and to get in touch with your true self, live up to your full potential, and live according to your true identity in day-to-day life.
Hey everyone. I am Shannon Gonter. I am a mental health counselor here in Louisville, KY and today I am going to guide you all through a type of meditation today called a guided meditation.
This guided imagery script will help you explore your values and connect with your authentic self. This is a great script to use as a relaxation technique and to get in touch with your true self, live up to your full potential, and live according to your true identity in day-to-day life.
Just some basic meditation tips and tricks before we get started in case this is your first attempt at meditation or mindfulness-based practices.
Don’t get so caught up in the “how” – just do. Pretty much everyone has thoughts of “I am doing this wrong”. Don’t worry, you aren’t. There is no right way to do it. Don’t stress about where to sit, how to sit, what cushion to use … this is all nice, but it’s not that important to get started. Start just by sitting on a chair, or on your couch. Or on your bed. On the ground. Whatever is most comfortable for you.
Don’t worry about clearing the mind. Lots of people think meditation is about clearing your mind or stopping all thoughts. It’s not. This can sometimes happen, but it’s not the “goal” of meditation. If you have thoughts, that’s normal. We all do. Our brains are thought factories, and we can’t just shut them down. Instead, just try to practice focusing your attention, and practice some more when your mind wanders.
Judgement free zone. When thoughts pop up or you and you find yourself distracted. That’s okay. Don’t judge yourself and be like “oh crap go away thoughts I supposed to be focusing on her voice”. Just thank those thoughts for being there, let them know you see or hear them and will check back in with them after. Bring yourself back to your breath and repeat when it happens again. Not if it happens again, but when. Because it will and that’s okay.
Meditation is not about clearing your mind and stopping all thoughts. It’s about giving your mind something to focus on and about the practice of bringing yourself back to that intention over and over again. Building that muscle throughout that meditation or mindfulness-based activity.
Want to give a shout out to inner health studio for this free script.
Okay, okay so let’s get comfortable and ready to begin. It is going to be about ten minutes long.
SCRIPT:
Okay. Let’s all take a deep breath in through our nose and out through our mouths.
Begin by getting comfortable. You may want to sit or lie down. Close your eye or focus your gaze on one spot in the room.
Start to relax your body, beginning with your feet. Allow a feeling of relaxation to fill your feet...feeling heavy, loose, and relaxed. Relax your ankles...lower legs...and knees.
Allow the relaxation to continue, relaxing your upper legs. Let the muscles of your legs completely let go...feeling very heavy and very relaxed.
Relax your hips and pelvis, and all the surrounding muscles. Feel your stomach and lower back relaxing...the muscles giving up their hold.
Feel the relaxation in your chest, back, and sides...feeling very relaxed...very heavy.
Let your hands relax, all the way from your fingertips to your wrists. Feel your lower arms relaxing...letting go. Relax your elbows and upper arms...loose and heavy.
Relax your shoulders, feeling them lowering slightly...finding a comfortable, relaxed position...free from tension...
Allow the muscles of your neck to relax...letting go...and relax your face and head.
Feel your entire body relaxing even more deeply...becoming completely relaxed...limp...heavy...comfortable.
Now turn your attention inward...even more deeply inside...to find your authentic self.
Begin by reflecting upon your values.
What is the most important to you in life?
What do you value?
Where does your sense of right and wrong come from?
Spend the next few moments thinking about your values.
(Pause)
The values you have been thinking of make-up part of the core of who you are. If you are being true to your values, these core beliefs will drive your behavior.
It feels good to behave in ways that are consistent with your values. For example, if honesty is something you value, this could be reflected in your life by being truthful. If you value your family, perhaps your life reflects this in the time you spend with family members.
Think about how your values can be a part of your day-to-day life.
(Pause)
Now consider what else makes you who you are. Finding your authentic self involves learning who you truly are.
Your authentic self is the real you, the person you are truly meant to be. Your authentic self is the person you are the core, the person you can be if nothing holds you back.
Imagine the person you believe yourself to be right now. It's okay if you aren't quite sure who you are...just picture yourself going about the things you usually do in a typical day.
Imagine that you are watching yourself...observing yourself going about your usual activities.
See yourself getting up in the morning...
going about your day...
imagine the things that you do in a typical day.
See yourself doing these activities.
Picture this person...you...standing in an empty room.
Imagine watching this person...observe...
now imagine you could strip away all the things that hold you back from your full potential.
Imagine self-doubt dissolving...being replaced with confidence and self-assurance.
Picture this person before you, and imagine all the things that get in the way of success...such as circumstances, lack of resources, lack of forgiveness, illness, baggage from the past...anything that is holding this person back in any way at all...
See these problems dissolving...disappearing...going away...
Now imagine this person, standing in the empty room. What is left? Who is this person when all those barriers are stripped away?
This person is you.
Imagine who you are at the core...the pure character that is left when there is nothing to get in the way of complete self-expression.
You may only have a vague picture in your mind right now...let's allow that picture to come into focus...becoming more clear...
Think of your motivations...what motivates you? What drives your behavior? What catches your interest...or has caught your interest in the past? What propels you to action?
Think about your personality and character traits...the characteristics that are left when all barriers are removed and all fears have gone away. At your fullest potential, your simplest form...with no fears...what traits do you have? Think about your energy...are you laid back and calm, or are you energetic? Think about your other characteristics...
Are you introverted or extroverted?
Quiet or talkative?
Are you creative?
Are you practical?
What sorts of things do you appreciate?
What do you admire?
What do you like?
Imagine something that makes you feel happy...what is it?
Think of some things you enjoy...things that you like to do...
Think about all the characteristics of the person who is left when all barriers and fears are removed.
(Pause)
Now let's create a different picture. Imagine yourself as a young child, in a happy moment. See the potential in this child. Who is this young person? What makes this child who he or she is?
(Pause)
Think about the characteristics that you share with this child. In what ways are you similar? In what ways does the current you differ from this child? Think about how you have learned and grown since the time you were a small child.
(Pause)
Now picture yourself as the child...see the world through your younger self's eyes.
What did you want to be when you grew up? What hopes did you have for your future self? What dreams did you have as a child?
The hopes and dreams you had as a child were probably related in some way to your authentic self. Something about your dreams was connected to a part of your true self. What do these aspirations say about who you are? What personal characteristics of yours are related to your childhood dreams?
For example, if as a child you dreamed about becoming an astronaut, you probably have some personality traits that relate to this dream...such as being adventurous, curious, analytical...
Think about your own childhood dreams, and see what these dreams say about who you are.
(Pause)
Now create one final picture in your mind. Imagine, in as much detail as you can, the person you want to be. Imagine your ideal self...
How would this person behave? What does this person, your authentic self, value? What motivates this ideal self? What personal characteristics are present in this ideal version of you? Imagine all the details of the person you most want to be.
(Pause)
The image in your mind right now, of this ideal person, is you. This is your authentic self. This is who you are. At the core, beneath all of life's getting in the way...this is you.
Spend a few moments with this image of your authentic self.
Now allow yourself to step inside this image, and fully become this person. Become who you are. For this moment, just be...simply be your authentic self.
Feel a sense of calm and serenity...secure in who you are...knowing who you are. This is you. Your authentic self.
You can take this authentic self with you...allowing this true essence of you to shine through in everyday life. Allow your values, personality, and motivations to shine though...to guide your behavior...to make up who you are.
You have always been this person...you always will be your authentic self...a positive, confident person. A person you like and appreciate. Underneath the challenges, the baggage, the demands of living life...this is the real you that will always be with you.
(Pause)
It's time to reawaken now...to conclude this relaxation exercise...
Keep the image of your authentic self with you as you go about the rest of your day. Express this true self...and allow you to simply be you.
Wiggle your fingers, waking up your hands and arms...
Move your toes, allowing your feet and legs to wake up...
Feel your muscles reawakening...and your whole-body filling with energy.
Open your eyes and sit quietly for a moment while you reorient to your surroundings...
When you are completely awake and alert, you can return to your usual activities, feeling confident and calm, in touch with your authentic self.
Written by Shannon Gonter
I specialize in working young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Guided Body Scan
A body scan will assist and allow you to bring awareness to every single part of your body, noticing any aches, pains, tensions or general discomfort that is often overlooked during our day to day because we are so busy and so many external things are demanding our attention.
Hey everyone. I am Shannon Gonter. I am a mental health counselor here in Louisville, KY and today I am going to guide you all through a type of meditation today called a body scan.
A body scan is a really good introductory meditation to do because it focuses on the body and the different body parts and sensations you are feeling in a gradual sequence from the feet to the head.
It will assist and allow you to bring awareness to every single part of your body, noticing any aches, pains, tensions or general discomfort that is often overlooked during our day to day because we are so busy and so many external things are demanding our attention.
Just some basic meditation tips and tricks before we get started in case this is your first attempt at meditation or mindfulness-based practices.
Don’t get so caught up in the “how” – just do. Pretty much everyone has thoughts of “I am doing this wrong”. Don’t worry, you aren’t. There is no right way to do it. Don’t stress about where to sit, how to sit, what cushion to use … this is all nice, but it’s not that important to get started. Start just by sitting on a chair, or on your couch. Or on your bed. On the ground. Whatever is most comfortable for you.
Don’t worry about clearing the mind. Lots of people think meditation is about clearing your mind or stopping all thoughts. It’s not. This can sometimes happen, but it’s not the “goal” of meditation. If you have thoughts, that’s normal. We all do. Our brains are thought factories, and we can’t just shut them down. Instead, just try to practice focusing your attention, and practice some more when your mind wanders.
Judgement free zone. When thoughts pop up or you and you find yourself distracted. That’s okay. Don’t judge yourself and be like “oh crap go away thoughts I supposed to be focusing on her voice”. Just thank those thoughts for being there, let them know you see or hear them and will check back in with them after. Bring yourself back to your breath and repeat when it happens again. Not if it happens again, but when. Because it will and that’s okay.
Meditation is not about clearing your mind and stopping all thoughts. It’s about giving your mind something to focus on and about the practice of bringing yourself back to that intention over and over again. Building that muscle throughout that meditation or mindfulness-based activity.
Okay, okay so let’s get comfortable and ready to begin. It is going to be about ten minutes long.
SCRIPT:
Okay. Let’s all take a deep breath in through our nose and out through our mouths.
Welcome to this body scan practice, you can either do this sitting or lying down. Whatever is most comfortable for you. If you are lying down, lie on your back and if you are sitting just settle in and get comfortable.
This is an internal practice so you are welcome to close your eyes while doing this practice, but you don’t have to. If you want to keep your eyes open just keep a dull gaze towards the floor or the ceiling so that you are not staring at anyone or anything in specific.
Let’s begin by taking a few deep breaths.
Pause
We do this to transition you from where you were to where you are now and welcome ourselves into the moment. Breathe in…breathe out.
Doing a brief mindful check in, getting a sense of the positioning of your body, becoming aware at this time of the day in this moment how your body is feeling, noticing if there is any tension or tightness anywhere.
Also being aware of how you are feeling emotionally at this moment. Is there a sense of calmness, or frustration or restlessness, or perhaps there is a lightness or a neutral feeling. Just exploring this with a curious mind and seeing what comes up.
Get a sense of how the mind is doing in this moment. Is it very busy or is it calm? Does it seem restless or grounded? Breathing in and breathing out. Reminding ourselves that none of this is about judgment but about getting to know where we are starting from.
Breathing in and breathing out. Allowing your breathe to flow throughout your body.
Pause.
Begin to get a sense of the breath. Bring a beginners mind to this practice, notice where
Maybe it is in the nose or the nostrils, perhaps the chest or the abdomen, just take note and notice where and how you feel this in your body.
Breathing in and breathing out.
Noticing this breath as if for the first time, this inhalation and breathing out as if for the first time. Just the awareness of the breath, as it comes in and as it goes out, breath by breath.
Short pause.
Bringing our awareness to the body. Noticing any sensations. There may be tingling at one point, heaviness, maybe a lightness, itchiness, warmth or coolness, pressure or pulsing, maybe a whole array of sensations that are occurring in the body.
Our work for the next few minutes is to notice these sensations and be curious about them. As if it is the first time we are noticing theses sensations at all.
Begin by bringing your attention to the feet, noticing any sensations in the soles of the feet, the toes, the top of the feet, and up until the ankle joints. Bringing awareness to the feet and the ankles, and whatever is being experienced just allowing it and letting it be. Not trying to change it, just noticing it.
Now bringing attention up from the feet and ankles and intentionally moving the awareness up into the legs. Noticing any feelings in the calves, shins, knees, hamstrings, quadriceps, feeling into the entirety of the legs.
Bringing a sense of curiosity to your legs. Picturing your breath flowing in and down your legs. Swirling around. Noticing any sensations along the way.
Pause.
Now shifting up from there, into the hips, noticing how with intention you can move your awareness from body part to body part. Focusing now on the hips. Simply just noticing what’s going on there. No need to analyze what’s going on, simply just letting things be and observing what’s going on.
Now once again in the space of awareness, moving the attention up from the hips into the torso. Noticing sensations in the back, lower back, upper back chest and the abdomen.
Knowing that this torso is home to so many vital organs and a place where we hold many of our emotions. Anxiousness, restlessness, frustration, joy, calmness and many more. Just spending a few extra moments sending out breathe to the torso and feeling into what is going on here. Just observing and letting it be.
Intentionally choosing to shift awareness from the torso into the arms and down into your hands. Feeling into the arms and hands, starting from the shoulders, and moving down into your biceps, triceps, forearms, wrists, hands and fingers. Maybe just bringing your awareness to the fact that you have arms at all. Breathing and feeling the arms and hands.
Short pause.
Moving back up the arms and shifting our focus into the neck, and from the neck to the face. Being aware of what’s going on in the face and any pressure felt here.
Breathing into what’s there, and breathing out and letting be. Settle in.
Now within this space of awareness, as you are hearing my voice right now, intentionally choosing to shift awareness to the scalp. The top of the scalp, the sides of the scalp, the back of the scalp, and even to your ears. Keep your focus on the scalp and notice what sensations there are, if any.
Short pause.
Breathing in and breathing out and starting to let go of any intentional awareness of the head and face and shoulders and arms and hands and torso and hips, and legs and feet. And just gently coming back to the breath. Focusing on the breath. Breathing in and breathing out.
Breathing in and noticing how the whole body expands and breathing out noticing how the body contracts.
Getting a sense of this body and how it is connected and whole.
Last thing to acknowledge before bringing some movement back to the body is the choice you had to take this time our of your day to focus on yourself.
Short pause.
Bringing some gentle movement back into your body. Moving your toes. Wiggling your Fingers. Rolling your ankles and wrists. Stretching in any way that feels most comfortable for you. Ending this meditation with a long, deep cleansing breath and opening your eyes whenever you are comfortable and ready to come back into the room.
Pause.
Thank you everyone. Your body appreciates you taking the time to intentionally be with it for a few moments today.
Written by Shannon Gonter
I specialize in working young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Guided Mantra Meditation
A mantra meditation is repeating a word, phrase, prayer or fragment of a poem for meditation. This can be really great because you can easily personalize the mantra you want to use for the day to fit what is going on. Suggested to choose something that is uplifting and that inspires you to engage and connect with your heart.
Hey everyone. I am Shannon Gonter. I am a mental health counselor here in Louisville, KY and today I am going to guide you all through a type of meditation today called a body scan.
A mantra meditation is repeating a word, phrase, prayer or fragment of a poem for meditation. This can be really great because you can easily personalize the mantra you want to use for the day to fit what is going on. Suggested to choose something that is uplifting and that inspires you to engage and connect with your heart.
Just some basic meditation tips and tricks before we get started in case this is your first attempt at meditation or mindfulness-based practices.
Don’t get so caught up in the “how” – just do. Pretty much everyone has thoughts of “I am doing this wrong”. Don’t worry, you aren’t. There is no right way to do it. Don’t stress about where to sit, how to sit, what cushion to use … this is all nice, but it’s not that important to get started. Start just by sitting on a chair, or on your couch. Or on your bed. On the ground. Whatever is most comfortable for you.
Don’t worry about clearing the mind. Lots of people think meditation is about clearing your mind or stopping all thoughts. It’s not. This can sometimes happen, but it’s not the “goal” of meditation. If you have thoughts, that’s normal. We all do. Our brains are thought factories, and we can’t just shut them down. Instead, just try to practice focusing your attention, and practice some more when your mind wanders.
Judgement free zone. When thoughts pop up or you and you find yourself distracted. That’s okay. Don’t judge yourself and be like “oh crap go away thoughts I supposed to be focusing on her voice”. Just thank those thoughts for being there, let them know you see or hear them and will check back in with them after. Bring yourself back to your breath and repeat when it happens again. Not if it happens again, but when. Because it will and that’s okay.
Meditation is not about clearing your mind and stopping all thoughts. It’s about giving your mind something to focus on and about the practice of bringing yourself back to that intention over and over again. Building that muscle throughout that meditation or mindfulness-based activity.
Okay, okay so let’s get comfortable and ready to begin. It is going to be about ten minutes long.
SCRIPT:
It is going to be about ten minutes long. I am not going to be participating in the meditation because I need to keep track of the time and focus on my script but if you have your camera on or anything just move it to the side and make sure it’s in a space that you can hear me but that it isn’t distracting for you to see me.
Okay. Let’s all take a deep breath in through our nose and out through our mouths.
Welcome to this mantra practice, you can either do this sitting or lying down. Whatever is most comfortable for you. If you are lying down, lie on your back and if you are sitting just settle in and get comfortable.
This is an internal practice, so you are welcome to close your eyes while doing this practice, but you don’t have to. If you want to keep your eyes open just keep a dull gaze towards the floor or the ceiling so that you are not staring at anyone or anything in specific.
Let’s begin by taking a few deep breaths.
Long pause.
For this meditation I will simply repeat a phrase over and over and over again. You can focus on the words that I am saying and repeat them back to yourself in your head. Half way through the meditation I will switch up the word “I” with the word “you”. When I do this I would like you to try and switch your focus from yourself to a specific person in your life that you love.
Remembering that we are here to focus on our breath and relax. Leaving the judgements and expectations at the door. Breathing in and breathing out.
Today’s manta will be:
May I be happy. May I be well. May I be safe. May I be peaceful and at ease.
(repeat for 4 minutes)
May you be happy. May you be well. May you be safe. May you be peaceful and at ease.
(repeat for 4 minutes)
Short pause.
Concluding the meditation with a deep inhale through your nose and a long exhale through your mouth. Moving your body and stretching in any way you may need and opening your eyes and coming back into the room whenever you are ready.
Short pause.
Thank you everyone. Your body appreciates you taking the time to intentionally be with it for a few moments today.
Written by Shannon Gonter
I specialize in working young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Meditate To Hear The Silence
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing. Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing.
Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Before diving into this week’s topic, I want to take some time to provide some definitions and answer some questions to ensure that we are all on the same page.
Meditation: thinking deeply or focusing one's mind for a period of time, in silence or with the aid of chanting, for spiritual purposes or as a method of relaxation
Mindfulness: the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis
Why should I care about meditation?
Because it has a direct connection to health benefits such as lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, less anxiety, lower blood cortisol levels, more feelings of well-being, less stress and deeper relaxation.
Who should meditate?
EVERYONE! You don’t have to have some enlightened, spiritual abilities to practice meditation. You don’t have to be a yogi and go around saying namaste to everyone. You don’t have to know someone within the meditation community to be invited into it. Literally anyone from toddlers to elders can do and benefit from meditation.
Where should I start?
Take your time in trying out all different types of meditation and mindfulness activities to figure out what suites you best (resources provided below). After more and more time is spent meditating you will become more and more comfortable with the idea of being still and focusing your attention to your breath.
Quick Practice: Let’s Give It A Go!
1. Find a quiet space
2. Sit or lie down and get comfortable
3. Close your eyes
4. Breathe natural. Make no effort to control your breathing
5. Focus your attention on your breath. Observe your bodies movements with your breath. Focus your attention on your breath, remembering not to control it and allowing it to flow in and out naturally. When your mind wanders, that’s okay, just thank your thoughts and return your focus back to your breath.
a. Start with doing this for a few minutes, and then add one more time as your practice progresses.
Resources:
Books:
How to Walk, How to Sit, How to Eat, Reconciliation
Headspace Guide to Meditation and Mindfulness
Online:
UCLA Mindful Awareness Research Center
Greater Good Science Center at UC Berkeley
YouTube:
Jon Kabat-Zinn
Pema Chodran
Sharon SalzBurg
Tara Brach
Apps:
Humans are natural problem solvers so when we feel an emotion that we do not understand, we want to figure out why it is there, what it is rooted in and how we are get rid of it. We do this by analyzing our thoughts and actions, venting and talking to friends and family, and maybe even talking with a professional counselor. The troublesome thing is that sometimes after doing all of that, we still feel stumped by our emotions and haven’t fully cracked the code on them.
This can be frustrating (of course) and leave us feeling ineffective and like we don’t have control of what’s going on inside of it. What I am going to suggest is to STOP. Dont do what you usually do. Dont go down that investigative crime stopper path and just be still. Hear the silence.
Since childhood a majority of us were taught to fill moments of silence with something (speech, action, moving your gaze…). This was either directly told to us as children or it was modeled to us by society and those around us. Very few times in our day to day are we in silence and typically when we do get to a silent space, we pick up our phones out of distraction, boredom or maybe even insecurity.
So for most silence isn’t something you are going to welcome with open arms. It is going to be awkward, or uncomfortable or make you feel like you just want to crawl out of your own skin; but hang in there and overtime you will learn to love, grown and thrive within the silence. No longer needing to reach for that distraction and able to be with external stillness and find relief in the internal stillness.
What meditation can do is assist you in using the stillness and silence to open yourself up to being comfortable within the quietness and help you find your truth and maybe even those answers you are longing for. You will be surprised where you mind goes when you are safe and in true silence.
Try It Out:
Being Comfortable With Silence – Guided Meditation – Listen Here
Inner Calm Deep Relaxation – Listen Here
Written by: Shannon Gonter, LPCC
Shannon Gonter, Professional Counselor in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Meditate To Help Your Thoughts Go By Easily
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing. Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing.
Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Before diving into this week’s topic, I want to take some time to provide some definitions and answer some questions to ensure that we are all on the same page.
Meditation: thinking deeply or focusing one's mind for a period of time, in silence or with the aid of chanting, for spiritual purposes or as a method of relaxation
Mindfulness: the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis
Why should I care about meditation?
Because it has a direct connection to health benefits such as lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, less anxiety, lower blood cortisol levels, more feelings of well-being, less stress and deeper relaxation.
Who should meditate?
EVERYONE! You don’t have to have some enlightened, spiritual abilities to practice meditation. You don’t have to be a yogi and go around saying namaste to everyone. You don’t have to know someone within the meditation community to be invited into it. Literally anyone from toddlers to elders can do and benefit from meditation.
Where should I start?
Take your time in trying out all different types of meditation and mindfulness activities to figure out what suites you best (resources provided below). After more and more time is spent meditating you will become more and more comfortable with the idea of being still and focusing your attention to your breath.
Quick Practice: Let’s Give It A Go!
1. Find a quiet space
2. Sit or lie down and get comfortable
3. Close your eyes
4. Breathe natural. Make no effort to control your breathing
5. Focus your attention on your breath. Observe your bodies movements with your breath. Focus your attention on your breath, remembering not to control it and allowing it to flow in and out naturally. When your mind wanders, that’s okay, just thank your thoughts and return your focus back to your breath.
a. Start with doing this for a few minutes, and then add one more time as your practice progresses.
Resources:
Books:
How to Walk, How to Sit, How to Eat, Reconciliation
Headspace Guide to Meditation and Mindfulness
Online:
UCLA Mindful Awareness Research Center
Greater Good Science Center at UC Berkeley
YouTube:
Jon Kabat-Zinn
Pema Chodran
Sharon SalzBurg
Tara Brach
Apps:
thought
\ ˈthȯt \
Definition of thought
(Entry 1 of 2)
1: something that is thought: such as
a: an individual act or product of thinking
b: a developed intention or plan had no thought of leaving home
c: something (such as an opinion or belief) in the mind he spoke his thoughts freely
d: the intellectual product or the organized views and principles of a period, place, group, or individual
We have thoughts all day everyday. It is one of the functions (and a very important one) of our story telling brains.
Thoughts are typically helpful to us in our day to day lives but they can also be the fuel to anxiety, stress and other uncomfortable emotions. The harder we think about it (trying to ignore it usually); the more anxiety floods our minds and bodies. This process usually frustrates us and therefore sending us down another rabbit hole.
Sometimes to avoid that hole, it may help to focus your attention elsewhere, but there are times that our emotions have completely taken over and feels as if we don’t have control to focus our attention elsewhere and during these times is when meditation might be helpful in dealing with your thoughts and allowing them to go by.
Instead of trying to change where your mind is, try to shift how you view that emotion. For example, try to picture that emotion in your minds eye. Maybe it looks like a big storm cloud that downpours on your entire day. That sure doesn’t sound like fun. So during the meditation let’s try to clear, alter or shift that image. Maybe figuring out how it can look more like a light airy breeze that periodically comes by and chills you. What needs to happen within that picture to turn a storm into an inconsistent breeze? How can the scenery be shifted and changed to make it more welcoming? Mind seem a bit abstract in the moment, but a regular meditation practice can aid you in being able to do this with more ease.
Try it out now:
Free Your Mind – Guided Meditation – Listen Here
Guided Meditation – Quiet Mind For Anxiety And Negative Thoughts – Listen Here
Written by: Shannon Gonter, LPCC
Shannon Gonter, Professional Counselor in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Meditate To Allow Emotion
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing. Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing.
Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Before diving into this week’s topic, I want to take some time to provide some definitions and answer some questions to ensure that we are all on the same page.
Meditation: thinking deeply or focusing one's mind for a period of time, in silence or with the aid of chanting, for spiritual purposes or as a method of relaxation
Mindfulness: the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis
Why should I care about meditation?
Because it has a direct connection to health benefits such as lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, less anxiety, lower blood cortisol levels, more feelings of well-being, less stress and deeper relaxation.
Who should meditate?
EVERYONE! You don’t have to have some enlightened, spiritual abilities to practice meditation. You don’t have to be a yogi and go around saying namaste to everyone. You don’t have to know someone within the meditation community to be invited into it. Literally anyone from toddlers to elders can do and benefit from meditation.
Where should I start?
Take your time in trying out all different types of meditation and mindfulness activities to figure out what suites you best (resources provided below). After more and more time is spent meditating you will become more and more comfortable with the idea of being still and focusing your attention to your breath.
Quick Practice: Let’s Give It A Go!
1. Find a quiet space
2. Sit or lie down and get comfortable
3. Close your eyes
4. Breathe natural. Make no effort to control your breathing
5. Focus your attention on your breath. Observe your bodies movements with your breath. Focus your attention on your breath, remembering not to control it and allowing it to flow in and out naturally. When your mind wanders, that’s okay, just thank your thoughts and return your focus back to your breath.
a. Start with doing this for a few minutes, and then add one more time as your practice progresses.
Resources:
Books:
How to Walk, How to Sit, How to Eat, Reconciliation
Headspace Guide to Meditation and Mindfulness
Online:
UCLA Mindful Awareness Research Center
Greater Good Science Center at UC Berkeley
YouTube:
Jon Kabat-Zinn
Pema Chodran
Sharon SalzBurg
Tara Brach
Apps:
emotion
emo·tion | \ i-ˈmō-shən \
Definition of emotion
1a: a conscious mental reaction (such as anger or fear) subjectively experienced as strong feeling usually directed toward a specific object and typically accompanied by physiological and behavioral changes in the body
b: a state of feeling
c: the affective aspect of consciousness : FEELING
2a: EXCITEMENT
There are so many emotions under the surface of the ones we verbalize. For example, when we say that we are mad, we are not just mad. We may feel hurt, hostile, or furious but it is easiest to identify that we are mad, so we go with that. We work through being mad, or vent to our loved ones, but in the end we have only brushed the surface. We haven’t got down to the bottom of it because we haven’t addressed the other emotions hiding behind “mad”.
Sometimes we pull these uncomfortable emotions close to us because they are familiar. Other times we push them away (tricky thing though is that sometimes the harder we push them away, the more they grow). The secret to living with all your emotions (yes even the uncomfortable ones) is to embrace these emotions, focus on the feelings, learn from those feelings, and move forward peacefully.
Advice for allowing emotion into your meditations:
1. Simply observe your emotions without trying to figure out why they are there, where they came from or how to get rid of them. Simply be with them and know that you are in a safe place.
2. Throughout your meditation try to focus your attention to where you feel emotion. Don’t name the emotion or place it in a “good” or “bad” emotion category. Just try to concentrate on it and how it feels, without naming it.
3. If becoming overwhelmed by an emotional, take deep, slow breaths throughout the meditation to reset your intentionality and thoughts.
Try it out now:
Guided Meditation – Release Negative Emotions – Listen Here
Identifying Stored Emotions And Releasing Tension – Listen Here
Shannon Gonter, Professional Counselor in Louisville, KY
Written by: Shannon Gonter, LPCC
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Meditate To See Your Path
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing. Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing.
Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Before diving into this week’s topic, I want to take some time to provide some definitions and answer some questions to ensure that we are all on the same page.
Meditation: thinking deeply or focusing one's mind for a period of time, in silence or with the aid of chanting, for spiritual purposes or as a method of relaxation
Mindfulness: the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis
Why should I care about meditation?
Because it has a direct connection to health benefits such as lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, less anxiety, lower blood cortisol levels, more feelings of well-being, less stress and deeper relaxation.
Who should meditate?
EVERYONE! You don’t have to have some enlightened, spiritual abilities to practice meditation. You don’t have to be a yogi and go around saying namaste to everyone. You don’t have to know someone within the meditation community to be invited into it. Literally anyone from toddlers to elders can do and benefit from meditation.
Where should I start?
Take your time in trying out all different types of meditation and mindfulness activities to figure out what suites you best (resources provided below). After more and more time is spent meditating you will become more and more comfortable with the idea of being still and focusing your attention to your breath.
Quick Practice: Let’s Give It A Go!
1. Find a quiet space
2. Sit or lie down and get comfortable
3. Close your eyes
4. Breathe natural. Make no effort to control your breathing
5. Focus your attention on your breath. Observe your bodies movements with your breath. Focus your attention on your breath, remembering not to control it and allowing it to flow in and out naturally. When your mind wanders, that’s okay, just thank your thoughts and return your focus back to your breath.
a. Start with doing this for a few minutes, and then add one more time as your practice progresses.
Resources:
Books:
How to Walk, How to Sit, How to Eat, Reconciliation
Headspace Guide to Meditation and Mindfulness
Online:
UCLA Mindful Awareness Research Center
Greater Good Science Center at UC Berkeley
YouTube:
Jon Kabat-Zinn
Pema Chodran
Sharon SalzBurg
Tara Brach
Apps:
path
\ ˈpath , ˈpäth\
plural paths\ ˈpat͟hz , ˈpaths , ˈpät͟hz , ˈpäths \
Definition of path
(Entry 1 of 3)
1: a trodden way a winding path through the woods
2: a track specially constructed for a particular use a garden path of flagstones
3a: COURSE, ROUTEthe path of a meteor
b: a way of life, conduct, or thought decided on a career path in medicine
Advice on how to visualize your path while meditating:
1. Allow your mind to take you on a journey and down the path it gravitates to. Maybe the scenery is in the city, on a mountain, or on the beach. Whatever it may be, allow yourself to lead you to your answers.
2. With continued practice and consistency, meditation will come easier and easier. But until you get to a space where you are comfortable with your practice, be patient with yourself and where you are at on the journey to finding your path.
3. In order to find your path, you need to practice letting go of your thoughts as they come to you. Simply thank them for coming into your awareness and store them away for later. Focus your attention back on your breath, your mantra, or a fixed area within the room.
Try it out now:
Guided Meditation – Find Your Life Purpose – Listen Here
Finding Your Path Of Joy Meditation – Listen Here
Written by: Shannon Gonter, LPCC
Shannon Gonter, Professional Counselor in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Meditate To Relax The Body
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing. Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing.
Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Before diving into this week’s topic, I want to take some time to provide some definitions and answer some questions to ensure that we are all on the same page.
Meditation: thinking deeply or focusing one's mind for a period of time, in silence or with the aid of chanting, for spiritual purposes or as a method of relaxation
Mindfulness: the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis
Why should I care about meditation?
Because it has a direct connection to health benefits such as lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, less anxiety, lower blood cortisol levels, more feelings of well-being, less stress and deeper relaxation.
Who should meditate?
EVERYONE! You don’t have to have some enlightened, spiritual abilities to practice meditation. You don’t have to be a yogi and go around saying namaste to everyone. You don’t have to know someone within the meditation community to be invited into it. Literally anyone from toddlers to elders can do and benefit from meditation.
Where should I start?
Take your time in trying out all different types of meditation and mindfulness activities to figure out what suites you best (resources provided below). After more and more time is spent meditating you will become more and more comfortable with the idea of being still and focusing your attention to your breath.
Quick Practice: Let’s Give It A Go!
1. Find a quiet space
2. Sit or lie down and get comfortable
3. Close your eyes
4. Breathe natural. Make no effort to control your breathing
5. Focus your attention on your breath. Observe your bodies movements with your breath. Focus your attention on your breath, remembering not to control it and allowing it to flow in and out naturally. When your mind wanders, that’s okay, just thank your thoughts and return your focus back to your breath.
a. Start with doing this for a few minutes, and then add one more time as your practice progresses.
Resources:
Books:
How to Walk, How to Sit, How to Eat, Reconciliation
Headspace Guide to Meditation and Mindfulness
Online:
UCLA Mindful Awareness Research Center
Greater Good Science Center at UC Berkeley
YouTube:
Jon Kabat-Zinn
Pema Chodran
Sharon SalzBurg
Tara Brach
Apps:
If you are having difficulties relaxing certain muscles and find yourself tensing, try clenching your muscles tightly as you breathe in, and then releasing all the tension and relaxing as your breathe out.
Try it out now:
Guided Meditation – Blissful Deep Relaxation – Listen here
Compassionate Body Scan – Listen here
Written by: Shannon Gonter, LPCC
Shannon Gonter, Professional Counselor in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Meditate To Release Judgment
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing. Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing.
Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Before diving into this week’s topic, I want to take some time to provide some definitions and answer some questions to ensure that we are all on the same page.
Meditation: thinking deeply or focusing one's mind for a period of time, in silence or with the aid of chanting, for spiritual purposes or as a method of relaxation
Mindfulness: the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis
Why should I care about meditation?
Because it has a direct connection to health benefits such as lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, less anxiety, lower blood cortisol levels, more feelings of well-being, less stress and deeper relaxation.
Who should meditate?
EVERYONE! You don’t have to have some enlightened, spiritual abilities to practice meditation. You don’t have to be a yogi and go around saying namaste to everyone. You don’t have to know someone within the meditation community to be invited into it. Literally anyone from toddlers to elders can do and benefit from meditation.
Where should I start?
Take your time in trying out all different types of meditation and mindfulness activities to figure out what suites you best (resources provided below). After more and more time is spent meditating you will become more and more comfortable with the idea of being still and focusing your attention to your breath.
Quick Practice: Let’s Give It A Go!
1. Find a quiet space
2. Sit or lie down and get comfortable
3. Close your eyes
4. Breathe natural. Make no effort to control your breathing
5. Focus your attention on your breath. Observe your bodies movements with your breath. Focus your attention on your breath, remembering not to control it and allowing it to flow in and out naturally. When your mind wanders, that’s okay, just thank your thoughts and return your focus back to your breath.
a. Start with doing this for a few minutes, and then add one more time as your practice progresses.
Resources:
Books:
How to Walk, How to Sit, How to Eat, Reconciliation
Headspace Guide to Meditation and Mindfulness
Online:
UCLA Mindful Awareness Research Center
Greater Good Science Center at UC Berkeley
YouTube:
Jon Kabat-Zinn
Pema Chodran
Sharon SalzBurg
Tara Brach
Apps:
judg·ment | \ ˈjəj-mənt \
variants: or judgement
Definition of judgment
1a: the process of forming an opinion or evaluation by discerning and comparing careful judgment of the odds
b: an opinion or estimate so formed is not worth doing in my judgment
2a: the capacity for judging : DISCERNMENTbe guided by your own judgment showing poor judgment
b: the exercise of this capacity a situation requiring careful judgment
As humans, it is hard not to judge. We can hardly help ourselves, it’s instinctual that we judge but also that we know it’s not right to judge others, so then we just end up judging ourselves! This endless cycle causes anxiety and uncomfortableness that make it difficult for us to press pause.
One thing that can assist you in finding the pause, or stop button is meditation. This intentional process can allow you to let go of the responsibility you have for others and frees you to focus on the more peaceful aspects of life.
Advise for releasing judgmental thoughts during your meditation practice:
1. During a meditation, acknowledge your judgmental thoughts that come up, thank them, and simply release them and return back to your meditation. This will happen often, so just repeat the process and continue your meditation process.
2. Throughout the meditation, try to replace the judgment with observance. The more and more curiosity you bring to the table, the easier it will be for you to turn your judgments into compassion.
3. Karma yoga focuses your meditation on serving others, and not yourself and this can assist in achieving a higher level of internal peace.
Try it out now:
Guided Meditation For Having No Judgement For Self Or Others - Listen here
Guided Meditation For Releasing Judgement - Listen here
Written by: Shannon Gonter, LPCC
Shannon Gonter, Professional Counselor in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Meditate To Manage Anger
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing. Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing.
Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Before diving into this week’s topic, I want to take some time to provide some definitions and answer some questions to ensure that we are all on the same page.
Meditation: thinking deeply or focusing one's mind for a period of time, in silence or with the aid of chanting, for spiritual purposes or as a method of relaxation
Mindfulness: the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis
Why should I care about meditation?
Because it has a direct connection to health benefits such as lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, less anxiety, lower blood cortisol levels, more feelings of well-being, less stress and deeper relaxation.
Who should meditate?
EVERYONE! You don’t have to have some enlightened, spiritual abilities to practice meditation. You don’t have to be a yogi and go around saying namaste to everyone. You don’t have to know someone within the meditation community to be invited into it. Literally anyone from toddlers to elders can do and benefit from meditation.
Where should I start?
Take your time in trying out all different types of meditation and mindfulness activities to figure out what suites you best (resources provided below). After more and more time is spent meditating you will become more and more comfortable with the idea of being still and focusing your attention to your breath.
Quick Practice: Let’s Give It A Go!
1. Find a quiet space
2. Sit or lie down and get comfortable
3. Close your eyes
4. Breathe natural. Make no effort to control your breathing
5. Focus your attention on your breath. Observe your bodies movements with your breath. Focus your attention on your breath, remembering not to control it and allowing it to flow in and out naturally. When your mind wanders, that’s okay, just thank your thoughts and return your focus back to your breath.
a. Start with doing this for a few minutes, and then add one more time as your practice progresses.
Resources:
Books:
How to Walk, How to Sit, How to Eat, Reconciliation
Headspace Guide to Meditation and Mindfulness
Online:
UCLA Mindful Awareness Research Center
Greater Good Science Center at UC Berkeley
YouTube:
Jon Kabat-Zinn
Pema Chodran
Sharon SalzBurg
Tara Brach
Apps:
noun
a strong feeling of displeasure and belligerence aroused by a wrong; wrath; ire.
Chiefly British Dialect . pain or smart, as of a sore.
Obsolete . grief; trouble.
Verb
to arouse anger or wrath in.
Chiefly British Dialect . to cause to smart; inflame.
Anger is not just anger. Behind our anger lies rejection, grief, loneliness, a longing to reconnect, etc. When we ignore or repress our anger, we are always ignoring these other emotions as well.
Meditation is the midpoint between expressing and repressing anger. It allows us a space to stay present with it as it arises and recognize the many faces of anger. By doing this, we are able to become aware of our feelings to learn more about them and not be swept away by them.
Try It Out Now!
Releasing Anger – Listen here
Guided Mindfulness Meditation on Dealing with Anger – Listen here
Shannon Gonter, Professional Counselor in Louisville, KY
Written by: Shannon Gonter, LPCC
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Meditate To Calm Chaos
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing. Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing.
Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Before diving into this week’s topic, I want to take some time to provide some definitions and answer some questions to ensure that we are all on the same page.
Meditation: thinking deeply or focusing one's mind for a period of time, in silence or with the aid of chanting, for spiritual purposes or as a method of relaxation
Mindfulness: the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis
Why should I care about meditation?
Because it has a direct connection to health benefits such as lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, less anxiety, lower blood cortisol levels, more feelings of well-being, less stress and deeper relaxation.
Who should meditate?
EVERYONE! You don’t have to have some enlightened, spiritual abilities to practice meditation. You don’t have to be a yogi and go around saying namaste to everyone. You don’t have to know someone within the meditation community to be invited into it. Literally anyone from toddlers to elders can do and benefit from meditation.
Where should I start?
Take your time in trying out all different types of meditation and mindfulness activities to figure out what suites you best (resources provided below). After more and more time is spent meditating you will become more and more comfortable with the idea of being still and focusing your attention to your breath.
Quick Practice: Let’s Give It A Go!
1. Find a quiet space
2. Sit or lie down and get comfortable
3. Close your eyes
4. Breathe natural. Make no effort to control your breathing
5. Focus your attention on your breath. Observe your bodies movements with your breath. Focus your attention on your breath, remembering not to control it and allow it to flow in and out naturally. When your mind wanders, that’s okay, just thank your thoughts for coming and return your focus back to your breath.
a. Start with doing this for a few minutes, and then add on more time as your practice progresses.
Resources:
Books:
How to Walk, How to Sit, How to Eat, Reconciliation
Headspace Guide to Meditation and Mindfulness
Online:
UCLA Mindful Awareness Research Center
Greater Good Science Center at UC Berkeley
YouTube:
Jon Kabat-Zinn
Pema Chodran
Sharon SalzBurg
Tara Brach
Apps:
a state of utter confusion or disorder; a total lack of organization or order.
Being in a state of chaos or a prolonged state of chaos can cause immence amounts of stress within your body and mind. When stress arises, a lot of us shut down, over react or lose track of what needs to be done. It is important to understand the mechanics of stress in order to bring more self-awareness to the front line and give you the upper hand in tackling it. The increased awareness will allow you to take better care of yourself, your family, friends and colleagues.
Things to know about stress and chaos:
1: Your body doesn’t care if it’s a big stress of a little stress, it still has an impact on the body.
2: Stress can make smart people do stupid things by inhibiting certain parts of the brain to work.
3: People can become numb to their stress due to being so used to the prolonged high levels of stress.
4: We can control how we respond to stress.
5: The best strategy to handle stress is to tackle it in the moment.
Try it out now!
Guided Meditation: Finding Calm in Chaos – Listen here
Guided Meditation For Inner Peace and Calm – Listen here
Written by Shannon Gonter, LPCC:
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Meditate To Let Go Of Drama
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing. Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing.
Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Before diving into this week’s topic, I want to take some time to provide some definitions and answer some questions to ensure that we are all on the same page.
Meditation:thinking deeply or focusing one's mind for a period of time, in silence or with the aid of chanting, for spiritual purposes or as a method of relaxation
Mindfulness:the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis
Why should I care about meditation?
Because it has a direct connection to health benefits such as lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, less anxiety, lower blood cortisol levels, more feelings of well-being, less stress and deeper relaxation.
Who should meditate?
EVERYONE! You don’t have to have some enlightened, spiritual abilities to practice meditation. You don’t have to be a yogi and go around saying namaste to everyone. You don’t have to know someone within the meditation community to be invited into it. Literally anyone from toddlers to elders can do and benefit from meditation.
Where should I start?
Take your time in trying out all different types of meditation and mindfulness activities to figure out what suites you best (resources provided below). After more and more time is spent meditating you will become more and more comfortable with the idea of being still and focusing your attention to your breath.
Quick Practice: Let’s Give It A Go!
Find a quiet space
Sit or lie down and get comfortable
Close your eyes
Breathe natural. Make no effort to control your breathing
Focus your attention on your breath. Observe your bodies movements with your breath. Focus your attention on your breath, remembering not to control it and allow it to flow in and out naturally. When your mind wanders, that’s okay, just thank your thoughts for coming and return your focus back to your breath.
Start with doing this for a few minutes, and then add on more time as your practice progresses.
Resources:
Books:
How to Walk, How to Sit, How to Eat, Reconciliation
Headspace Guide to Meditation and Mindfulness
Online:
UCLA Mindful Awareness Research Center
Greater Good Science Center at UC Berkeley
YouTube:
Jon Kabat-Zinn
Pema Chodran
Sharon SalzBurg
Tara Brach
Apps:
Dra-Ma [drah-muh]
An exciting, emotional, or unexpected series of events or set of circumstances.
Drama is characterized by blame, wanting to be right, toxic fear and adrenaline. The drama pattern continues within your life because of learned behaviors from what was modeled for you as a child, things you saw in the media and the roles you learned from society. As humans, we have a bad habit of holding on to our dramatic feelings and mistaking them for parts of our core being. For some reason, they make us feel emotionally safe and it is comforting to take ownership of these anxieties. But with some hard work and courage, a meditation practice can assist you in no longer letting that drama define you and your internal state.
In order to let go of the drama…
Start meditating
During your meditations, visualize the drama, define the drama, understand the drama, and let go of the drama.
May help to use a tangible item during your meditations and visualize it as the drama and practice picking it up and setting it back down.
Written by:Shannon Gonter, LPCC
Shannon Gonter, Professional Counselor in Louisville, KY
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
Meditate To Lower Anxiety Levels
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing. Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Welcome to the 10-part meditation blog series that focuses on the various ways that meditation can assist you and your overall wellbeing.
Each week I will publish a blog specifically dedicated to how a meditation practice can assist with lowering anxiety levels, seeing your path, help your thoughts go by more easily, etc.
Before diving into this week’s topic, I want to take some time to provide some definitions and answer some questions to ensure that we are all on the same page.
Meditation: thinking deeply or focusing one's mind for a period of time, in silence or with the aid of chanting, for spiritual purposes or as a method of relaxation
Mindfulness: the practice of maintaining a nonjudgmental state of heightened or complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis
Why should I care about meditation?
Because it has a direct connection to health benefits such as lower blood pressure, improved blood circulation, lower heart rate, less perspiration, slower respiratory rate, less anxiety, lower blood cortisol levels, more feelings of well-being, less stress and deeper relaxation.
Who should meditate?
EVERYONE! You don’t have to have some enlightened, spiritual abilities to practice meditation. You don’t have to be a yogi and go around saying namaste to everyone. You don’t have to know someone within the meditation community to be invited into it. Literally anyone from toddlers to elders can do and benefit from meditation.
Where should I start?
Take your time in trying out all different types of meditation and mindfulness activities to figure out what suites you best (resources provided below). After more and more time is spent meditating you will become more and more comfortable with the idea of being still and focusing your attention to your breath.
Quick Practice: Let’s Give It A Go!
Find a quiet space
Sit or lie down and get comfortable
Close your eyes
Breathe natural. Make no effort to control your breathing
Focus your attention on your breath. Observe your bodies movements with your breath. Focus your attention on your breath, remembering not to control it and allow it to flow in and out naturally. When your mind wanders, that’s okay, just thank your thoughts for coming and return your focus back to your breath.
Start with doing this for a few minutes, and then add on more time as your practice progresses.
Resources:
Books:
How to Walk, How to Sit, How to Eat, Reconciliation
Headspace Guide to Meditation and Mindfulness
Online:
UCLA Mindful Awareness Research Center
Greater Good Science Center at UC Berkeley
YouTube:
Jon Kabat-Zinn
Pema Chodran
Sharon SalzBurg
Tara Brach
Apps:
Lowering Anxiety Levels
anx·i·e·ty [ang-zahy-i-tee]
a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
Meditation…
Breaks Anxious Thought Patterns
A common symptom of anxiety is having racing negative and obsessive thoughts that create a vicious cycle of worry within your mind. Meditation can reduce rumination and the break negative thought patterns by increasing your control over random unwanted thoughts and decreasing your tendency to worry by altering the way your brain responds to stress. For example, instead of following your negative thought down the rabbit hole, you learn to view your thoughts differently and recognize it for what it is – a thought – and let it go. Thank goodness to neuroplasticity and your brains endless capacity to change!
Balances Brain Chemicals
Anxiety is brought on by various factors (personality type, emotional trauma, genes, prolonged exposure to stress…) and sometimes causes an imbalance of chemicals within the brain (GABA and serotonin). A meditation practice can assist in restoring the balance of neurotransmitters within the brain by increasing GABA (neurotransmitter connected to feeling happy and relaxed) and serotonin (another neurotransmitter connected to being happy) and decreasing cortisol (stress hormone).
Builds A Healthier Brain
Based on research and scans, individuals who have a regular meditation practice show dramatically larger amounts of gray matter, the volume of the hippocampus, thickness of the cortex, increased blood flow to the brain, improved neural connections between various parts of the brain and decreased size of the amygdala (controls autonomic responses associated with fear, arousal, and emotional stimulation).
Shannon Gonter, Professional Counselor in Louisville, KY
Written by: Shannon Gonter, LPCC
I specialize in working with men and young adults. I am passionate about my career and want to work with you to create positive change. I also strive to create a counseling environment where men and young adults can relate, feel heard, and find new solutions to their negative patterns. Some issues that I most commonly work with are stress, relationship issues, difficulty saying “no” to others, difficulties recognizing emotions and emotionally connecting to others, anger, and intimacy issues, among others.
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.