Meditation Instructor Program

Dental Anxiety and Mindful Meditation

Posted on by Mark Moran

Stressful events upset our inner self.  They cause anxiety, worry and mental anguish.  Life stress which occurs daily but is not necessarily deadly is the one of the worst stresses because it causes the same inner reactions than life threatening stress.  The body reacts and activates the Fight or Flight Response which in turn informs the adrenal glands to produce various hormones such as cortisol and epinephrine to prepare the body for a struggle.  The heart rate increases, the blood vessels constrict, the muscles tighten and any resources are utilized to prepare the body to defend, flee or fight.

Many individuals suffer severe anxiety with dental visits. Please also review AICHP’s Meditation Instructor Program

 

It is hence very important to mentally calm oneself when mundane day to day events occur.  Mindfulness is one way to do this.  Meditation and relaxation in the moment is key to keeping the inner systems of the body calmer.  It is about recognizing the situation, the stress itself, and also subjectively modifying one’s response to it.  Hence it is cognitive but also physiological.   One utilizes the meditation to activate the body’s Parasympathetic System which reverses many of the Fight or Fight reactions found in the Sympathetic System.   Through this, the blood pressure lowers, the heart rate decreases, the vessels relax, the muscles unconstrict and the mind finds ease.  Fortunately, anyone can learn Mindfulness Meditation and apply this to everyday situations.

One stressful situation that this can be applied to is the visit to the dentist.  For many, there is a true fear and trauma in visiting the dentist.  Maybe a child one had a difficult experience, or even as an adult, one fears any type of medical procedure.   As each day becomes closer to the appointment there can be a build up of anxiety and stress.  The body and mind become more occupied with the visit and stressed hence producing a stress response in the body.  The day of the appointment, the anxiety may even be higher and upon arrival, one may in a high state of stress.   Mindfulness Meditation can help negate the effects of stress on the body and help ease the mind prior to a visit.

In the article, “How Mindfulness Can Ease Your Dental Anxiety. Even if You Don’t Love Meditating” by Heather Beasley Doyle, the usefulness of Mindfulness prior to dental visits is explored.  The article speaks of an interview with a dental professional who utilized Mindfulness not only for dental students but also as a way to help patients better prepare for their visit.  The article states,

 “For patients anticipating a stressful procedure, I think diaphragmatic breathing is probably the most effective, easiest way to ease their anxiety. It’s called the three-part breath. It uses  the diaphragm, the lungs, and then the upper chest. You start by breathing from the belly, into your lungs, and then you lift your collarbone as you breathe into your chest. Then you exhale on a long slow breath that’s twice as long as the inhale. It engages the parasympathetic nervous system, and it’s a very conscious and effective way to relax the body, the nervous system, and to focus the mind.”

“How Mindfulness Can Ease Your Dental Anxiety. Even if You Don’t Love Meditating”.  Beasley Doyle, H. (2023). Tufts Now.

To review the entire article, please click here

Commentary

Dentist anxiety, also known as dental phobia or odontophobia, is a common condition that affects millions of people worldwide. It is characterized by intense fear or anxiety related to dental visits and procedures. This fear can be so overwhelming that it prevents individuals from seeking necessary dental care, leading to a decline in their oral health.

The impact of dentist anxiety on oral health is significant. Avoiding dental visits can result in untreated dental problems such as tooth decay, gum disease, and oral infections. Neglecting oral health can also lead to more serious conditions, including tooth loss and systemic health issues like cardiovascular disease and diabetes.

The benefits of meditation for managing anxiety

Meditation, a practice that involves focusing the mind and achieving a state of calm and relaxation, has been proven to be an effective tool for managing anxiety. It offers a wide range of benefits for both mental and physical well-being. Regular meditation practice can help reduce stress, promote emotional stability, enhance self-awareness, and improve overall health.

When it comes to dentist anxiety, meditation can be particularly beneficial. By calming the mind and soothing the nervous system, meditation can help individuals manage their fears and anxieties associated with dental visits. It allows individuals to cultivate a sense of inner peace and tranquility, making it easier to face dental procedures with a greater sense of calm and control.

How meditation can specifically help with dentist anxiety

Meditation provides a variety of specific techniques and approaches that can help individuals overcome dentist anxiety. One such technique is mindfulness meditation, which involves focusing one’s attention on the present moment without judgment. By practicing mindfulness, individuals can learn to observe their anxious thoughts and emotions without getting caught up in them. This allows for a greater sense of detachment and a reduction in the intensity of anxiety.

Mindful Meditation can help ease the anxiety of visiting the dentist.

 

Another helpful meditation technique is guided imagery. This involves visualizing positive and calming images, such as serene landscapes or peaceful scenes, to create a sense of relaxation and well-being. By engaging the imagination in this way, individuals can create a mental escape from their dental anxieties and replace them with more positive and calming thoughts.

Breathing exercises are also commonly used in meditation to promote relaxation. Deep, slow breathing can help activate the body’s relaxation response and reduce anxiety. By focusing on the breath during dental procedures, individuals can maintain a state of calm and reduce the physical symptoms associated with anxiety, such as rapid heartbeat and tense muscles.

Techniques for incorporating meditation into your dental routine

Incorporating meditation into your dental routine can help make dental visits more manageable and less anxiety-provoking. Here are some techniques to consider:

  1. Pre-dental meditation: Before your dental appointment, set aside a few minutes to practice meditation. Find a quiet space where you can sit comfortably and focus on your breath or use guided meditation apps or videos specifically designed for dental anxiety. This can help you enter the dental office with a calmer state of mind.
  2. During dental procedures: Practice mindfulness and deep breathing during dental procedures. Focus on your breath and try to keep your attention in the present moment. Whenever anxiety arises, acknowledge it without judgment and gently bring your attention back to your breath. This can help distract your mind from anxious thoughts and promote a sense of relaxation.
  3. Post-dental meditation: After your dental visit, take some time to relax and restore your calm. Spend a few minutes engaging in a mindfulness practice or listening to a guided meditation that focuses on relaxation and self-care. This can help you process any residual anxiety and maintain a positive mindset towards future dental visits.

Finding the right meditation style for you

There are various meditation styles to choose from, and finding the one that resonates with you is essential for overcoming dentist anxiety. Here are a few popular styles to consider:

  1. Mindfulness meditation: This style focuses on being fully present in the moment and observing thoughts and emotions without judgment. It can help build resilience to anxious thoughts and cultivate a sense of calm.
  2. Loving-kindness meditation: This practice involves directing well-wishes and compassion towards oneself and others. It can foster feelings of self-acceptance and reduce self-criticism, which can be helpful for managing dental anxiety.
  3. Transcendental meditation: Transcendental meditation involves the use of a mantra or repeated sound to achieve a state of deep relaxation. It can help calm the mind and reduce anxiety.

Experiment with different meditation styles and see which one resonates with you the most. Remember that meditation is a personal practice, and what works for one person may not work for another. Find the style that brings you the most peace and tranquility.

Additional strategies for overcoming dentist anxiety

In addition to meditation, there are several other strategies you can employ to overcome dentist anxiety:

  1. Communication with your dentist: Openly discuss your fears and anxieties with your dentist. A compassionate and understanding dentist can help alleviate your concerns and create a more comfortable dental experience for you.
  2. Gradual exposure: If your anxiety is severe, consider gradually exposing yourself to dental visits. Start with short, non-invasive procedures and gradually work your way up to more complex treatments. This incremental approach can help desensitize you to dental anxiety over time.
  3. Relaxation techniques: In addition to meditation, practice other relaxation techniques such as deep breathing, progressive muscle relaxation, or listening to calming music. These techniques can help you relax before, during, and after dental visits.
  4. Distraction techniques: Engage in activities that distract your mind during dental procedures. Bring a book, listen to music, or use noise-canceling headphones to focus on something other than the dental environment.

The link between stress and oral health

It is essential to recognize the link between stress and oral health. Stress can have a detrimental impact on oral health by contributing to conditions such as bruxism (teeth grinding), temporomandibular joint disorder (TMJ), and gum disease. By managing stress through meditation and other stress-reduction techniques, you can significantly improve your oral health and overall well-being.

Tips for maintaining a healthy smile despite anxiety

Despite experiencing dentist anxiety, it is crucial to prioritize your oral health. Here are some tips for maintaining a healthy smile:

  1. Maintain a consistent oral hygiene routine: Brush your teeth twice a day, floss daily, and use mouthwash to keep your teeth and gums healthy. A clean mouth reduces the risk of dental problems and promotes overall oral health.
  2. Eat a balanced diet: Opt for a diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. This ensures that your teeth receive the essential nutrients they need to stay strong and healthy.
  3. Limit sugary foods and drinks: Sugary foods and drinks can contribute to tooth decay and other dental problems. Limit your consumption of sugary snacks, sodas, and candies to protect your teeth.
  4. Schedule regular dental check-ups: Regular dental check-ups are essential for maintaining good oral health. By visiting your dentist regularly, you can catch any dental issues early and prevent them from progressing into more severe problems.

Seeking professional help for dentist anxiety

The dentist visit for many can be overwhelming. Some may need counseling and help in managing stress.

 

If your dentist anxiety is severe and significantly impacts your daily life, it may be beneficial to seek professional help. A mental health professional experienced in treating anxiety disorders can provide you with the necessary tools and techniques to manage your dental phobia effectively. They can guide you through exposure therapy, cognitive-behavioral therapy, or other evidence-based treatments to help you overcome your fears.

Remember, you are not alone in your dental anxiety, and there is no shame in seeking help. Your oral health is essential, and by addressing your anxiety, you can ensure that you receive the dental care you need for a healthy smile.

Conclusion: Embracing meditation as a tool for oral health and overall well-being

Meditation is a powerful practice that can help individuals overcome dentist anxiety and achieve a healthy smile. By incorporating meditation techniques into your dental routine, you can manage anxiety, reduce stress, and promote a sense of calm during dental visits. Finding the right meditation style for you is key, as everyone’s experience with anxiety is unique. Additionally, employing other strategies such as communication with your dentist, gradual exposure, and relaxation techniques can further support your journey towards overcoming dentist anxiety.

Remember, your oral health is a vital component of your overall well-being. By prioritizing your dental care and seeking professional help if needed, you can embrace meditation as a valuable tool for maintaining a healthy smile and living a happier, more anxiety-free life.

Please review AIHCP’s Meditation Instructor Program as well as AIHCP’s Stress Management Consultant Program

 

Please also review AIHCP’s Meditation Instructor Program, as well as AIHCP’s Stress Management Consulting Program.  Both programs are online and independent study and open to qualified professionals seeking a four year certification.  Please review the Meditation and Stress programs and see if they meet your academic and professional goals.

Additional Resources

“Coping with Dental Anxiety”. Higuera, V. (2021). Healthline.  Access here

“Easing Dental Fear in Adults”. WebMD Medical Contributers. ( 2021). WebMD. Access here

“How To Deal With Dental Anxiety”. HealthEssentials. (2023). Cleveland Clinic.  Access here

“What to know about dental anxiety”. Fletcher, J. (2022). Medical News Today. Access here

Meditation and Mindfulness in the Corporate World

Posted on by Mark Moran

Meditation enhances thought and ability within brain.  Brain cognition, alertness and ability to concentrate and be creative are all offshoots from meditation and mindfulness.  When one is tired or stressed or unfocused, one’s ability to be productive and creative in art, school or work are all greatly lessened.  This is why businesses are investing so much time and money into helping keep their employees less stressed and more focused through meditation.  Businesses are employing Meditative Instructors and professionals to help their business personal be more productive and creative in the work place.

Mindfulness in the work place can reduce stress and increase employee productivity. Please review AIHCP’s Meditation Instructor Certification

 

Meditation Instructors are employed to help large corporations train employees in meditation and also integrate meditation programs onsite for employees to better find focus and the ability to channel creativity leading to better productive outputs.  The article, “Mindfulness and Meditation: Enhancing Employee Wellbeing” from the Corporate Wellness Magazine offers numerous reasons why employers and businesses are utilizing mindfulness and meditation for their employees.  Businesses are associating and correlating mental wellness and wellbeing with better employee outcomes.  A more peaceful employee and happy employee is by far more productive and creative than a stressed employee.  The article points out,

“Investing in mindfulness and meditation practices for employees can significantly improve their wellbeing, resulting in a healthier, more productive, and more engaged workforce. By offering training, creating dedicated spaces, and encouraging regular practice, employers can foster a culture of mindfulness that supports employee success.”

“Mindfulness and Meditation: Enhancing Employee Wellbeing”. Corporate Wellness Magazine.

To read the entire article, please click here

Commentary

Employees who practice mindfulness are better equipped employees to handle stress and issues at the work place.  They are better equipped to handle stress and become more resilient to issues and perform better with deadlines and multiple tasks.  In addition, employees are able to focus and problem solves at a higher level.  Emotional intelligence rises within the employee office and permits them to better face issues with calmness and logically approaches.  Besides increased productivity and other emotional benefits, happier employees work harder and less likely to call off and dismiss assignments.  They are more proud of their work and look to accomplish goals as a team.

Meditation Instructors can help incorporate these values and strategies into the corporate system itself, from the small office to the large corporation that spreads out across the world.  They can help implement mindfulness themes in meetings and also utilize it in everyday issues on the office floor.  Furthermore, they can be applied and implemented at larger levels via live seminars and zoom meetings for those unable to attend.  The benefits of mindfulness are too powerful to ignore for any corporation or business.

Mindfulness is the practice of focusing your attention on the present moment, without judgment. It is a simple concept, but it can be difficult to achieve in our fast-paced world. Mindfulness in business involves applying this concept to the workplace. It means being fully present and engaged in your work, without distractions or worries about the past or future.

Mindfulness is not a new concept, but it has gained popularity in recent years. Many successful business leaders, such as Steve Jobs and Arianna Huffington, have publicly endorsed the benefits of mindfulness in their work. Research has also shown that mindfulness can improve productivity, creativity, and decision-making.

The Science Behind Mindfulness and Meditation

The practice of mindfulness and meditation has been shown to have a positive impact on the brain. Studies have shown that regular meditation practice can increase gray matter in areas of the brain associated with memory, empathy, and emotional regulation.

Meditation has also been shown to reduce activity in the amygdala, the part of the brain responsible for the fight-or-flight response. This means that regular meditation practice can decrease stress and anxiety levels.

In addition, mindfulness and meditation have been shown to increase activity in the prefrontal cortex, the part of the brain responsible for executive functions such as decision-making and problem-solving. This means that regular meditation practice can improve focus, attention, and cognitive flexibility.

Benefits of Mindfulness in the Workplace

There are many benefits of mindfulness in the workplace. Here are some of the most significant ones:

1. Reduced Stress and Anxiety

Meditation in the work place can reduce stress and anxiety.

 

Stress and anxiety are common in the workplace and can have a negative impact on employee productivity and well-being. Mindfulness and meditation can help reduce stress and anxiety levels, leading to a more relaxed and focused workforce.

2. Improved Creativity and Innovation

Mindfulness can help employees become more creative and productive in the workplace

 

Mindfulness and meditation have been shown to increase creativity and innovation. This is because when we are fully present and focused, we are more likely to come up with new and innovative ideas.

3. Better Decision-Making

Mindfulness and meditation can improve decision-making by increasing focus and attention. When we are fully present, we are more likely to make thoughtful and informed decisions.

4. Improved Relationships

Mindfulness and meditation can also improve interpersonal relationships in the workplace. When we are more present and empathetic, we are better able to communicate and connect with our colleagues.

How Mindfulness Can Boost Corporate Success

Mindfulness can boost corporate success in many ways. Here are some of the most significant ones:

1. Increased Productivity

Mindful employees are more productive because they are able to focus their attention on the task at hand. This means that they are less likely to be distracted by outside stimuli, such as emails or social media.

2. Improved Employee Retention

Mindfulness can also improve employee retention rates. When employees feel valued and supported, they are more likely to stay with a company long-term. Mindfulness training programs can help create a positive and supportive workplace culture.

3. Enhanced Innovation

Mindfulness can also enhance innovation in the workplace. When employees are more focused and present, they are more likely to come up with new and innovative ideas.

4. Improved Customer Satisfaction

Mindfulness can also improve customer satisfaction. When employees are more present and engaged in their work, they are better able to meet the needs of their customers.

Mindfulness Practices for Busy Professionals

Work and long hours can decrease productivity. It is important to implement stress reduction and mindfulness techniques to maximize creativity, time and productivity

Incorporating mindfulness into your daily routine doesn’t have to be time-consuming or difficult. Here are some simple mindfulness practices that busy professionals can use to improve their focus and reduce stress:

1. Mindful Breathing

Take a few moments each day to focus on your breath. Close your eyes and take slow, deep breaths, focusing on the sensation of the air entering and leaving your body.

2. Mindful Walking

Take a short walk during your lunch break and focus on the sensation of your feet touching the ground. Pay attention to your surroundings and the sensations in your body.

3. Mindful Eating

Take a few moments before a meal to focus on the food you are about to eat. Notice the colors, textures, and smells of the food. Take your time eating and savor each bite.

Mindfulness Techniques for Stress Reduction

Stress is a common problem in the workplace, but mindfulness can help reduce stress levels. Here are some mindfulness techniques that can help:

1. Body Scan

Lie down or sit comfortably and focus on each part of your body, starting from your toes and working your way up to your head. Notice any tension or discomfort and breathe into those areas.

2. Visualization

Close your eyes and visualize a peaceful scene, such as a beach or a forest. Imagine yourself in that scene and focus on the sounds, smells, and sensations.

3. Gratitude Practice

Take a few moments each day to focus on something you are grateful for. This can help shift your focus from stress and anxiety to positive emotions.

Mindful Leadership and Its Impact on Corporate Culture

Meditation and mindfulness can help leadership and employees work together and achieve more goals

 

Mindful leadership involves leading with intention, empathy, and compassion. When leaders practice mindfulness, they are better able to connect with their employees and create a positive workplace culture.

Mindful leaders are also more likely to make thoughtful and informed decisions, leading to better outcomes for the company. In addition, mindful leaders are better able to manage stress and anxiety, leading to a more relaxed and focused workforce.

Certified Meditation Instructors can play a key role in helping businesses find the proper plan for their company.

Mindfulness Training Programs for Businesses

Many businesses are now offering mindfulness training programs for their employees. These programs can help employees learn practical mindfulness techniques and incorporate them into their daily routines.

Mindfulness training programs can also help create a positive and supportive workplace culture, leading to improved employee retention rates and better overall corporate success.  Many meditation professionals also look for certifications to help enhance their resume.  AIHCP offers a four year certification for qualified professionals seeking a Meditation Instructor Certification.

Case Studies of Companies That Have Successfully Implemented Mindfulness Practices

Many companies have successfully implemented mindfulness practices in their workplace. Here are some examples:

1. Google

Google offers mindfulness training programs for its employees, including meditation classes and a course called “Search Inside Yourself,” which teaches mindfulness and emotional intelligence.

2. Aetna

Aetna, a health insurance company, offers mindfulness programs for its employees, including yoga classes and meditation sessions. The company has reported improved employee productivity and reduced healthcare costs as a result.

3. General Mills

General Mills, a food company, offers a mindfulness program called “Mindful Leadership.” The program includes mindfulness training for executives and managers, and has led to improved employee engagement and better decision-making.

Conclusion and Next Steps to Incorporate Mindfulness in Your Business

Meditation instructors can help implement meditation mindfulness plans for corporations and businesses

 

Mindfulness can have a significant impact on your business success. By incorporating mindfulness practices into your daily routine and offering mindfulness training programs for your employees, you can improve productivity, reduce stress, and create a positive workplace culture.

If you’re interested in incorporating mindfulness into your business, start by practicing some of the mindfulness techniques discussed in this article. Consider offering mindfulness training programs for your employees and leading by example by practicing mindful leadership. With time and practice, you can create a more mindful and successful workplace.

For those looking to help train work forces, please review AIHCP’s Meditation Instructor Certification.  Qualified professionals can earn a four year certification in Meditation Instruction from AIHCP and apply their knowledge to training work forces.  The program is online and independent study and open to qualified professionals.  Please review and see if the program in Meditation Instruction meets your academic and professional goals.

Additional Resources

“Six Proven Benefits Of Meditation In The Workplace”. Laura Sage. August 3rd, 2020.  Forbes.  Access here

“Increasing Mindfulness In The Workplace”. Yolanda Lau. October 5th, 2020.  Forbes.  Access here

“Mindfulness at Work: Create Calm & Focus in the Workplace”. Heather Craig. March 9th, 2019. Access here

“How to Be More Mindful at Work”. David Gelles.  New York Times. Access here

Meditation and Health Benefits

Posted on by Mark Moran

Meditation has been served to many as a fix it all solution but the reality is it can only manifest its many benefits if individuals properly utilize it over time.  When stripped of it religious overtones, it has health benefits that benefit over time.  In this way it is preventative care for life itself.  Stress breaks down the body.  Since meditation counter effects the negative side effects of stress, it hence aids and protects the body from stress induced disease.

Through meditations breathing and relaxation techniques, the body is able to reverse the effects of the sympathetic nervous system.  This in turn is good for the heart, blood pressure, and mental clarity.  It also helps the brain deal with depression and anxiety.  However, most agree to achieve the required protection, one needs to practice meditation for at least 8 weeks to begin to see its benefits in one’s life.   Like all better things for health, it is not just a fad but a life style commitment.  One must continually strive to utilize meditation to counter stress throughout life to better reduce the negative effects of stress on health.

Meditation has many mental and physical health benefits.

 

The article, “How long you need to meditate to see results for your body and brain” by Alexa Michail looks at how meditation over time can have positive effects on both the body and the brain.  She also reviews how long one needs to incorporate the practice into one’s new life style routine.   She states,

“Research shows meditation reduces stress, anxiety, and depression symptoms. A 2016 study found that longer-term meditation practice was associated with structural changes of the “white matter” in the brain, which is responsible for “relaying sensory information” and can explain why meditation helps people stay in the present moment and may help combat age-related cognitive decline. ”

“How long you need to meditate to see results for your body and brain”. Alexa Michail. February 11th, 2023. Fortune Well.

To read the entire article, please click here

Commentary

Meditation has been practiced for centuries and is an important part of many cultures. It is a great way to promote physical, mental, and emotional wellbeing.  Most professionals suggest that after 8 weeks, one will start to see the benefits of meditation in one’s physical and mental health.

Introduction to Meditation

Meditation is a practice that involves focusing on the present moment and calming the mind. It can help to reduce stress and anxiety, as well as increase focus and clarity. It can also help to boost mood and promote overall wellbeing. The practice of meditation has been around for centuries and is now becoming increasingly popular in the Western world.

Meditation can be done in many different ways and can be tailored to fit your individual needs. It can be done in a seated position, lying down, or even while walking or doing other activities. There are many different forms of meditation, such as mindfulness, loving-kindness, and mantra-based meditation.

Benefits of Meditation

Meditation has been empirically demonstrated to have a bevy of positive implications on physical and mental health. There is evidence to suggest that it may reduce stress, anxiety, depression, and improve psychological well-being. Additionally, there are purported physiological benefits such as a decrease in heart rate and improved immune system functioning. Further research has identified potential correlations between regular meditation practice and decreased cortisol levels, improved respiratory functioning, and enhanced cognitive performance.

Meditation has many health benefits, both physical and mental. It can help reduce stress and anxiety, improve concentration and focus, and promote overall wellbeing. It has also been linked to improved sleep, increased happiness, and improved immune system functioning.

On a physical level, meditation has been shown to help reduce blood pressure, improve heart health, and reduce inflammation. It can also boost the immune system and help with pain management.

On a mental level, meditation can help to reduce stress and anxiety, as well as improve mood and focus. It can also help to improve memory and decision-making skills.

Meditation and Stress Management

Meditation can be a great tool for stress management. It can help to reduce stress and anxiety, as well as increase focus and clarity. It can also help to boost mood and promote overall wellbeing.

When practicing meditation for stress management, it’s important to find a technique that works for you. Some popular techniques include breath awareness, body scan, visualization, and mantra-based meditation.

Enhancing Your Wellbeing Through Meditation

Meditation can be a great way to enhance your wellbeing. It can help to reduce stress and anxiety, improve concentration and focus, and promote overall wellbeing. It can also help to boost mood and improve sleep.

For those who are new to meditation, it’s important to start small and be consistent. It may take some time to find a technique that works for you, but it’s worth the effort. Once you find a technique that resonates with you, make sure to practice regularly to get the most out of it.

Conclusion

Meditation is a great way to promote physical, mental, and emotional wellbeing. It can help to reduce stress and anxiety, improve concentration and focus, and promote overall wellbeing. There are many different types of meditation, such as mindfulness, loving-kindness, and mantra-based meditation.

Learn how to help others utilize meditation for their overall mental and physical health through AIHCP’s Meditation Instructor Program

 

Getting started with meditation can seem daunting, but it doesn’t have to be. Start small and find a technique that resonates with you. With consistent practice, you will be able to unlock the many health benefits of meditation and enhance your wellbeing.

If you’re looking to unlock the health benefits of meditation and enhance your wellbeing, this guide should help you get started. Make sure to find a technique that works for you and practice regularly to get the most out of it.  Meditation Instructors can also help guide one through the process and properly instruct individuals to properly meditate.

AIHCP offers a Meditation Instructor Program for qualified professionals seeking a four year certification.  The program is online and independent study.  Please review the program and see if it meets your academic and professional goals.

Additional Resources

“12 Science-Based Benefits of Meditation”. Matthew Thorpe, MD, PhD and Rachael Link, MS, RD.  October 27th, 2020. Healthline.  Access here

“16 Health Benefits of Daily Meditation According to Science”. Madhuleena Roy Chowdhury, BA.  June 19th, 2019.  Positive Psychology.  Access here

“What meditation can do for your mind, mood, and health”. Harvard Health Publishing. July 16th, 2014. Harvard Medical School. Access here

“10 Science-Backed Benefits Of Meditation”. Zameena Mejia. Forbes Health.  Access here

Types of Meditation for Health

Posted on by Mark Moran

Meditation has gone from merely a spiritual exercise to a mental and physical exercise.  Primarily Eastern meditation and it deep ties to relaxing the body for its own spiritual purposes has been transferred to the West as a holistic approach to better health.  Meditation has been shown in studies to help one physically and mentally.  Better focus, better control of emotion and healthier hearts are all an end result.  It is important to discover what type of meditation is best for oneself.  With so many types of meditation available for better mental and physical health, it can be difficult to choose and learn these techniques.  Meditation Instructors can also help individuals better learn to properly implement meditation into their daily lives.

There are a variety of meditations individuals can utilize for overall health. Meditation Instructors can help guide individuals to the best ones.

 

The article, “10 different types of meditation—and which one is right for you” by Karen Johnson looks at the benefits of meditation and the different types one can use.  She lists in particular ten different types of meditation and how they can be utilized for physical, mental and emotional health.   From mindfulness to various poses, Johnson discusses a variety of meditation poses and techniques that one can utilize.  She states,

“Meditation may have started as early as 5000 B.C., but no matter how long, the practice has become more popular as people look for non-pharmaceutical ways to boost their mental health. Different variations on the practice have been developed throughout the world, including India, China, and Japan. Some are associated with spiritual practices including Hinduism, Taoism, and Buddhism, while others are secular.”

“10 different types of meditation—and which one is right for you”. Karen Johnson. November 5th, 2022. Stacker.com.

To review the entire article, please click here

Commentary

The benefits of meditation on health are numerous and well-documented. Meditation has been shown to lower blood pressure, improve circulation, reduce stress levels, boost the immune system, and promote overall well-being.  Mindfulness meditation has been shown to be beneficial for overall health. A review of 47 trials found that mindfulness meditation can help reduce psychological stress. In addition, another review of 14 trials found that mindfulness meditation can help reduce pain. Finally, a systematic review of the literature found that mindfulness meditation is associated with improvements in mental health, physical health, and quality of life.

In addition to physical health, Mindfulness meditation is an effective intervention for improving mental health. Numerous studies have found that mindfulness meditation can help to reduce stress, anxiety, and depression. Meditation works by helping the individual to focus on the present moment and become more aware of their thoughts and feelings. This increased awareness can help to reduce negative thinking and rumination, which are often linked to mental health problems.

Types of Meditation

There are many types of meditation, but they can broadly be classified into two categories: focused attention and open monitoring. Focused attention meditation involves focusing on a single object, thought, or activity, such as the breath, a mantra, or a certain visual object. The goal is to maintain that focus while letting other thoughts and distractions come and go without getting caught up in them. Open monitoring meditation is about observing all of the thoughts, feelings, and sensations that arise without judgment or attachment.

Guided meditation is a form of mindfulness meditation in which a person is guided by a teacher or another individual through the process of meditation. The individual is typically instructed to focus on their breath and to maintain a state of relaxation and awareness. Guided meditation can be an effective way to learn how to meditate, as it can help to focus the mind and provide guidance and support.

Focused meditation is a form of mindfulness meditation in which you focus your attention on a specific object, thought, or activity. The purpose of focused meditation is to increase your awareness of the present moment and improve your concentration. In order to practice focused meditation, find a comfortable place to sit or lie down. Close your eyes and focus your attention on your breath. Once you have focused on your breath, begin to count each inhale and exhale.

Visualization meditation is a type of mindfulness meditation in which you focus on a certain image or scene. You may focus on something peaceful, like a beach or a meadow, or something that represents what you want to manifest in your life. The idea is to hold the image in your mind and focus on the feelings it evokes, such as relaxation or happiness. over time, this practice can help to train your brain to more easily access states of calm and peace.

Meditation pose, mantra and breath

When one is meditating, it is important to maintain a posture that is comfortable and stable. This allows for the individual to focus their attention on their breath and the present moment, rather than on any discomfort they may be feeling. There are many different meditation poses that can be adopted, and it is important to find one that suits the individual.  A meditation mantra is a word or phrase that is repeated during meditation. The mantra can be anything that is meaningful to the person meditating. The repetition of the mantra helps to focus the mind and can lead to a deeper state of meditation.  Meditation breathing is a technique that is used to help focus the mind and body. The goal of meditation breathing is to bring the practitioner into a state of relaxation and calm. The technique involves focusing on the breath and letting go of all other thoughts. This can be done by sitting in a comfortable position and focusing on the breath as it moves in and out of the body.

Conclusion 

Science is showing more and more evidence that Eastern meditation and its many forms  aid individuals mentally, emotionally and physically.  Through proper form, pose, breath and mantra, one can lower one’s stress levels, improve heart health and find inner peace from various stressors.  Meditation Instructors can help instruct individuals into the various practices and types of meditation one can wishes to utilize for a particular benefit.

Please also review AIHCP’s Meditation Instructor Program and see if it meets your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Meditation Instructor.

 

Additional Resources

“Psychology of Meditation and Health: Present Status and Future Directions”. Dilwar Hussain and Braj Bhushan. International Journal of Psychology and Psychological Therapy 2010, 10, 3, pp. 439-451.  Access here

“What meditation can do for your mind, mood, and health”. Harvard Health Publishing. July 16, 2014.  Access here

“Which Type of Meditation Is Right for Me?”. Holly J. Bertone, CNHP, PMP and Crystal Hoshaw.  November 5th, 2021. Healthline.  Access here

“What are the Different Types of Meditation?”. Mindworksteam.  Mindworks.  Access here

 

Meditation Instructor Certification Blog on 4-7-8 Breathing

Posted on by Mark Moran

Breathing is life itself in the East.  Each breath is critical to existence and plays an important role in balance.  In meditation, proper breathing is critical.  Proper breathing can reduce anxiety and stress and return the body to a sense of calm.  This is why breath work is an essential element in the meditative process.  With proper breathing, one can find a balance with self and life and ease away from the loud noise of the temporal world.  Please also review AIHCP’s Meditation Instructor Certification

4-7-8 breathing is an excellent breathing technique to utilize. Please also review AIHCP’s Meditation Instructor Program

 

The article, “How To Do the 4-7-8 Breathing Exercise” from Cleveland Clinic’s healthessentials looks closer at the 4-7-8 Breathing exercise and how it can benefit someone.  The article states,

“The 4-7-8 breathing technique is a style of intentional breathwork that can calm your mind and body. Though popularized in 2015 by integrative medicine specialist Andrew Weil, MD, it has ancient roots in the yogic practice of pranayama, or focusing on the breath.”

To read the entire article, please click here

Please also review AIHCP’s Meditation Instructor Certification as well as AIHCP’s Stress Management Consulting Certification and see if they meet your academic and professional standards.  The programs are both online, independent study and open to qualified professionals seeking a four year certification in Meditation or Stress training.

Meditation Instructor Program Article on Meditation and Distraction

Posted on by Mark Moran

Some individuals have a hard time sitting still.  Others may be so stressed that they cannot settle down or relax.  In these times, meditation may be difficult.  There are thankfully strategies to help ease the mind and alleviate the anxiety of sitting still.  With proper adjustment, one will be able to still find an ability to meditate.  Please also review AIHCP’s Meditation Instructor Program

Sometimes it can be difficult to find focus during meditation. Please also review AIHCP’s Meditation Instructor Program

 

The article, “How to Meditate When You Can’t Sit Still” by A.C Shilton looks at how can still meditate when one cannot sit still.  He states,

“Another tool for fighting back against mid-meditation feelings of failure is something experts call “loving kindness meditation,” which can help you forgive yourself when your mind wanders. It involves offering words of encouragement and kindness to yourself and others as you meditate”

To read the entire article, please click here

Meditation is a process that can take time.  It takes practice but it also takes patience.  It should not be a struggle but a reward to the mind.  In time, even when distractions occur, one can improve on focus and achieve better results from meditation.

Please also review AIHCP’s Meditation Instructor Program and see if it matches your academic and professional goals.  The program is online and independent study and open to qualified professionals seeking a four year certification in Meditation Instruction.

Meditation Instructor Program Blog on Meditation and Sleep

Posted on by Mark Moran

Meditation can help someone find relaxation before sleep.  Sleep meditation is a great tool to try to help someone who has insomnia or sleep issues.  Meditation naturally relaxes and while many utilize meditation to stay in a awake state but relaxed, certain types of meditation can also be utilized for sleep purposes.  Please also review AIHCP’s Meditation Instructor Program

Meditation can help one find better sleep. Please also review AIHCP’s Meditation Instructor Program

 

The article, “How To Add Sleep Meditation to Your Bedtime Routine” by Audrey Noble looks how Meditation Apps can help someone find better sleep.  She states,

“When dealing with insomnia in general, Dr. Conroy says that one strategy is to set aside a winddown time one hour before bed. During this one hour, she says you can decide to meditate. This can include guided meditations found through an app or YouTube. ”

To read the entire article, please click here

Please also review AIHCP’s Meditation Instructor Program and see if it meets your academic and professional goals  The program is online and independent study and is open to qualified professionals seeking a four year certification as a Meditation Instructor.

Proper Meditation Techniques

Posted on by Mark Moran

Meditation is a great way to reduce stress and help overall health.  It is both spiritual as well as holistic from a health standpoint but it is important to understand how it works to properly apply it.  Meditation if properly practiced and applied can give numerous benefits to mind body and soul.

If meditation is spiritual, obviously the proper aim and understanding of it as an elevation to a spiritual realm is important but if just utilizing it for its secular benefits of mind and body is important if one wishes to receive its benefits.  This involves proper settings, focus, posture and breathing.  Without the ability to find quiet and peace, one will have a far more difficult time finding the ability to enter a more passive mind state.   Breathing is extremely important as well. Different types of breathing techniques help the body calm and be able to reduce stress and find the needed balance.  Hence it is extremely important to utilize good meditation form.

Proper meditation has many benefits to the mind body and soul. Please also review AIHCP’s Meditation Instructor Program and see if it meets your academic and professional goals.

 

The article, “What Is Meditation?” from Cleveland Clinic healthesssentials reviews the proper methods of utilizing meditation.   The article gives an indepth look at what meditation is and the many types one can utilize.  It also lists important techniques that ensure its effectiveness. The article states,

“If we’ve learned anything in the last few years, it’s that tending to our mental health is as important as taking care of our physical health. Regular exercise certainly gives us a brain and body boost, as does maintaining a healthy diet. But meditation is also becoming an increasingly popular way to nurture your whole self. ”

The article continues, “Meditation can feel daunting if you’ve never done it before. And some types of meditation aren’t easy to do on your own. For example, because guided imagery is always directed by someone else, Sherwin notes this type is “a little bit harder to do if you’re standing in line at the grocery store.”

To read the entire article, please click here

Commentary

Meditation is a practice in which an individual trains the mind or induces a mode of consciousness, either to realize some benefit or for the mind to simply acknowledge its content without becoming identified with that content. The term meditation refers to a broad variety of practices that includes techniques designed to promote relaxation, build internal energy or life force (qi, ki, prana, etc.) and develop compassion, love, patience, generosity and forgiveness.

In order to properly meditate, one must first find a comfortable position in which to sit or recline. Once settled, the individual must then focus their attention on their breath and allow their thoughts to flow in and out without judgement or attachment. It is important to maintain a sense of detachment from the thoughts as they come and go, otherwise the individual will become caught up in them and the meditation will be less effective.

Setting, posture and breathing

There are a few key things to keep in mind when setting up a space for meditation. First, it is important to find a place where you will not be disturbed. This means choosing a spot where you can sit comfortably without being interrupted. Second, it is helpful to have a straight back when meditating, so finding a chair or sitting on the floor with your back against a wall is ideal. Finally, it is important to focus on your breath and let go of all other thoughts.

Proper meditation posture is extremely important for achieving the optimal meditative state. The most important thing to remember is to keep the spine straight, as this allows for the free flow of energy. The head should be tilted slightly upward, with the chin parallel to the floor.   The spine should be straight, the shoulders relaxed, and the chin slightly tucked in. The hands can be placed palm up on the thighs or placed in a mudra. The legs should be crossed with the right ankle over the left knee. The eyes should be closed and focused on the third eye point.

Proper meditation breathing is an important aspect of the practice. The breath is a vehicle for the mind and the body to connect with the present moment. When we breathe deeply and slowly, it helps to calm the mind and bring our attention to the present moment.  The breath should be deep and smooth, without any pauses. Inhale and exhale evenly, and focus on the sensation of the breath.

Conclusion

In conclusion, proper meditation can be a very effective tool in managing stress and anxiety. However, it is important to find a method that works for you and to be consistent with your practice. Meditation is not a quick fix, but it can have lasting effects if you stick with it. It is essential though to properly practice it to achieve these effects.  With time and practice, one can better master the techniques to find the mental state of mind necessary to reduce stress and improve overall health.   If you’re looking to reduce stress and improve your overall wellbeing, give meditation a try.

Please also review AIHCP’s Meditation Instructor Program and see if it meets your goals.  The program is online and independent study and open to qualified professionals seeking a four year certification as a Meditation Instructor.  Once the core courses are completed, qualified professionals can earn the four year certification.  As a certified Meditation Instructor, individuals can help others learn the health benefits of meditation while also incorporating proper techniques in breathing and form for their students.

 

Additional Resources

“How to Meditate”. Mindful.  Access here

“28 Best Meditation Techniques for Beginners to Learn”. Leslie Riopel. Nov 29th, 2019. PositivePsychology.com.  Access here

“5 Meditation Techniques to Get You Started”. Elizabeth Scott, PhD. March 25th, 2020. Verywellmind. Access here

“What’s the Best Meditation Technique for You?”. Nora Isaacs.  February 17th, 2012.  Yoga Journal.  Access here

 

 

 

Meditation Instructor Certification Video on Meditation

Posted on by Mark Moran

Meditation has multiple benefits.  For many it is religious and deeply spiritual.  For many it is also secular and helps them maintain a healthier life style.  Eastern meditation has many breathing techniques that when stripped of religious connotations is able to help one reduce stress and live a healthier and more peaceful life.  Many today in the business world look for meditation to help find focus and insight.

AIHCP offers a four year certification as a Meditation Instructor.  The Meditation Instructor Certification is online and independent study and open to qualified professionals.  Meditation Instructors can offer their services privately or at a corporate level.  If you are interested in AIHCP’s Meditation Instructor Certification, then please review the program and see if it matches your academic and professional goals.

 

Please review the video below on AIHCP’s Meditation Instructor Program

Meditation Instructor Certification Article on Introduction to Meditation

Posted on by Mark Moran

Meditation has many aspects beyond one religious or secular definition.  Although it is similar in function and how it is achieved, it meets multiple needs and stems from multiple traditions.  Hence there are multiple ways to meditate for multiple reasons.

Meditation can be used for a multitude of reasons. Please also review AIHCP’s Meditation Instructor Program

 

The article, “What Is Meditation?” by Amy Keifer from “verywellHealth” takes a closer look at meditation.  She states,

“Today many people use meditation for nonreligious, non-spiritual purposes: to help manage stress, to increase their focus and awareness daily, to improve their mood, and to get mental clarity. Starting a meditation practice is a great way to enhance your mental well-being. Plus it is free, with no special equipment, memberships, or training required.”

To read the entire article, please click here

With so many meditations and purposes, almost anyone can learn with a degree of comfort.  The athlete who wishes to have better focus to the deeply religious looking to connect to God can all utilize the practices of breathing and silence to find better spiritual, emotional, mental and physical health.

AIHCP offers a four year certification in Meditation Instructor.  The program is online and independent study and open to qualified professionals seeking a certification in Meditation Instruction.  Please review the program and see if it meets your academic and professional goals.