Blaise Dismer earned his B.S. in Psychology from North Georgia College and his Master's degree in Social Work from the University of Georgia. Originally trained as a cognitive behavioral therapist (CBT) at the Anxiety Disorder Institute of Atlanta, he is actively involved with the Anxiety and Depression Association of America, where he has made numerous presentations as a speaker and panel member. His experience includes private practice, inpatient, partial hospitalization venues, as well as in vivo exposure work with anxious or agoraphobic clients in their homes and communities. He has also served at the Veteran's Administration specializing in the treatment of Post Traumatic Stress Disorder (PTSD).
Article3 min read
Mindful Meditation: Your Secret Weapon For Better Mental Health
- Blaise Dismer LCSW
- Caroline Armstrong BA
- Elizabeth Hoge MD
- 3
You’ve probably already heard about the benefits of mindful meditation for anxiety, stress, and sleep. When it comes to actually starting mindfulness practice, many people find the idea daunting. Some are afraid to take the first step while others tried it once and felt they didn’t succeed. But mindfulness meditation is adaptable for everyone – you can’t really get it wrong!
What is Mindful Meditation?
Mindfulness meditation involves purposefully paying attention to the present with a spirit of kindness and curiosity. The simplest form of mindfulness meditation practice involves paying attention to your experience of breathing. As you attend to the bodily sensations of your breathing, your mind may wander to different thoughts and feelings. When this happens, practice noticing this and gently guiding your attention back to your breath and the body. This exercise encourages intentional awareness of your breath and physical sensations as well as the thoughts and emotions that are prone to arise for us."
How Does Mindful Meditation Help Anxiety?
Practicing mindfulness through meditation helps anxiety by training the brain to focus on the tangible present moment instead of reacting impulsively to distressing thoughts. Using the skills you learn through mindful meditation during a stressful moment or panic attack can be highly effective at relieving anxiety symptoms. While researchers are still working to understand whether mindfulness can be effective as a standalone treatment for anxiety, many experts encourage it as a complementary tool alongside traditional solutions like therapy and medication.
Tip sheet:
First Steps: How to Start Your Mindfulness Meditation Practice
- Start small, but stay consistent. Setting aside a few minutes a day is much more effective than trying and failing to tackle hour-long meditation sessions.
- Take advantage of free resources. There are many free guided meditations for anxiety available online on platforms like YouTube and Instagram.
- Incorporate informal mindfulness into your daily routine. For example, washing the dishes is a great opportunity to practice mindfulness by paying attention to the sound of the water, the smell of soap, and the sensation of circular motions.
- Bring kindness into your self-talk. If you notice negative thoughts toward yourself entering your mind, respond to them as you would to a friend—with understanding and encouragement.
- Gently experiment with turning towards discomfort. When your anxiety pushes you to avoid a trigger, see what happens if you resist the urge to turn away. Pay close attention to your thoughts and feelings.
Was this article helpful?
