The Nystrom & Associates provider consulted for this article is Dr. Karin Ryan, PsyD, LP, Clinic Director, Outpatient Therapist.   

Meditation can sometimes seem complicated. Often, when we think about meditating, we think about a process that involves hours of stillness and practice. In reality, meditation is quite simple. It is a mind-body connection that improves our mental and physical health. If you are feeling stressed, overwhelmed, or worried, just a few minutes of meditation can bring calm and inner peace.

Watch Dr. Karin Ryan on Twin Cities Live as she demonstrates a guided healing light meditation that you can do at home, too.  

Related: How Mental Health Affects Physical Health

Nystrom & Associates on Twin Cities Live 

What You Need to Meditate 

Anyone can practice meditation; it’s free and simple. All you need is:  

• A quiet space 
• Relaxed breathing 
• Focused attention 
• A comfortable position 
• An open mind 

When you meditate, you are focusing on one calming thought/image/or mantra and that clears away thoughts and feelings of stress from the information overload that builds up every day.

There are many types of relaxation techniques that have meditation components. However, all of them share the same goal of achieving inner peace. In this article, we are going to focus on a healing light meditation, as guided by Dr. Karin Ryan.  

Related: 3 Ways Meditation Helps Your Mental Health

Healing Light Meditation 

First, get into a comfortable position, and put your hands on your lap or on your belly. Take deep, slow breaths. Remember, we are only going to take a few minutes to relax, breathe, and heal. Keep in mind that there’s nowhere else you need to be, and nothing else you need to do right now.  

Next, close your eyes gently and imagine a healing warm light that starts to fill the space above you, like warm rays of sunshine coming down. Picture this light in your head and imagine it slowly moving down your neck into your shoulders, down your arms into your fingertips, in your chest and core, down into your hips and bottom, thighs, knees, calves, arches, and finally, to your toes. Open your eyes and you’re done! 

Even though it only takes a few minutes, practicing this meditation frequently has many benefits. Dr. Karin Ryan notes, “What is fantastic is that meditation not only helps in the moment, but continues to help you be more patient, self-aware, present, and creative and reduces negative thoughts and emotions. It also helps to manage pain and other health conditions.” 

Related:  4 Anxiety-Related Negative Thought Patterns

A Word From Nystrom & Associates

Meditation is one way we can reduce stress and anxiety in our lives, but sometimes we need a little more help. A qualified professional can help you along your journey to reduce anxiety or other mental health concerns. Call 1-844-NYSTROM or request an appointment online to start today.

Related: Breathing Exercises for Anxiety & Stress

Source: Nystrom & Associates