Mindfulness Meditation for Anxiety

Mindfulness meditation is the practice of paying attention to the present moment without judgement. With time, this practice will allow you to acknowledge thoughts, feelings, sensations and urges without reacting to these experiences. Mindfulness has been studied in the field of psychology since the 1970s and now holds an important place in Cognitive Behavior Therapy for anxiety, depression and many other conditions. More and more research has demonstrated the benefits of mindfulness practice on mental and physical health and well-being.

The Benefits of Practicing Mindfulness Meditation

A recent JAMA Psychiatry study has shown that mindfulness meditation is almost as effective as an antidepressant. It showed that people who committed to 8 weeks of daily mindfulness practice improved nearly as much as those taking escitalopram (brand name Lexapro). This is great news for individuals struggling with anxiety who are reluctant to take antidepressant medications and/or have had adverse reactions to antidepressants. Mindfulness meditation can also be a useful tool to use alongside antidepressants and other therapies.

A Short Practice to Reap Long-Term Effects

At CBT Denver, our therapists include mindfulness meditation in sessions by ways of breath and body awareness exercises, observing thoughts and narratives without judgment, sitting with and observing discomfort, and many more practices. We also like to point our patients to apps such as Headspace and Calm for beginning meditations.

Individuals starting a mindfulness practice can start small, with a 3 minute meditation for anxiety, and gradually work up to longer sessions over time. For individuals who have difficulty sitting still, there are great walking and stretching exercises that offer a form of moving meditation that is just as effective.

How to Start Your Own Mindfulness Meditation Practice

As is typically the case with introducing – and sticking to – any kind of new routine into your daily life, the hardest part is showing up. If you are interested in learning more about mindfulness meditation and how to start your own practice, our therapists at CBT Denver are happy to guide you in finding a routine that works for you and your lifestyle.