I put together a free introduction to mindfulness meditation class because friends and clients were always asking me how to get started. While there are tons of apps out there, my class is very straight forward and broken down into 7 days, with each audio being 7 minutes or less. The action steps are very doable and easily tackled each day. If you're completely lost at what mindfulness is, my class will help you with that, too.
The research on mindfulness meditation has been growing and showing awesome signs for reducing anxiety and depression. A study from the Journal of Consulting and Clinical Psychology reported, "for patients with recurrent major depression, who had experienced three or more previous episodes, MBCT (mindfulness based cognitive therapy) approximately halved rates of relapse and reoccurrence..." (source). This is exactly what I have been seeing with my clients.
I remember several years ago, I was running a MBCT group. One of my clients had a lot of chronic pain and negative thought spiraling. I suggested they try the group. They were very hesitant, thought this was crap and then one day, we were doing a moving mediation and the ~changes~ happened. They said, "with all of this pain, I didn't think I could do anything. I did that meditation and I moved my arms over my head for the first time in years. I thought I couldn't do it but figured out it was my brain just telling me I couldn't." Their depression reduced significantly after that.
Click the audio below or visit SoundCloud to access this free mindfulness class:
If you want a little more help after this class, the best book I've read on meditation is, 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help the Actually Works -- A True Story by Dan Harris. I really hate BS, "meditation changed everything but I have no idea how" books. I think I've read 10 of these by "spiritual gurus" and left with the feeling that I learned nothing useful. This one wasn't like that. Dan was honest and raw about how some stuff sounds completely dumb and some things were incredibly useful. I also appreciate that there isn't a spiritual side to this book or proselytizing. I used the app, by the same name, while I was deployed to help with my stress levels.
Want to go a little deeper, one-on-one? I am trained in Mindfulness Based Cognitive Therapy and love incorporating the skills into my practice. If you want a little more time and attention with mindfulness, contact me now to set up a free 15 minute consult.
If you have a child that you feel could benefit from mindfulness, Mini Minds, LLC in Carmel has several classes for pre-schoolers and school-aged children.
Hi there, I'm Arielle a licensed therapist on the Northwest side of Indianapolis. I am an Army Veteran, meme connoisseur and watercolorist.