Mindfulness and Reiki for Mental Health at KGF Counselling
What is Mindfulness?
Mindfulness involves cultivating a present state of awareness of the present moment by bringing attention to the here and now, not the past of future. Practically, this means intentionally directing attention to your thoughts, feelings and surroundings without getting confused by the myriad of thoughts that occur in the mind. Rather than reliving the past or worrying about the future, mindfulness encourages a deep connection to the present in order to create a sense of clarity and grounding.
Principles of Mindfulness
· Mindfulness focuses on the present moment, so that conscientiously you experience your thoughts and sensations as they occur
· As a Mindfulness Practitioner I would encourage you to observe your thoughts and emotions without attaching judgment
· I would invite you to be more objective and compassionate in untangling the battlefield of the mind and quietening mind
· Mindfulness involves acknowledging your thoughts and feelings without becoming excessively attached to them. This will help to facilitate letting go of unproductive and distressing patterns of relating
Mindfulness and Mental Well-being
There is much research and studies that now provide evidence of the impact of mindfulness on mental health. When you train the mind to be present you will often experience reduced stress, enhanced emotional regulation, and improved overall psychological and cognitive functions. Mindfulness can be a calming antidote to the relentless pace of modern life by creating a sanctuary of calm amidst the chaos, starting with the mind.
Meditation
Meditation is a practice that is contemplative and occurs more seamlessly with practice and building a habit to sit in meditation more often until you do so daily. Meditation is aimed at cultivating a heightened state of awareness and helps to create that inner peace. This state of being is ages old from ancient traditions rooted in Eastern principles that have become more mainstream in Western society. Meditation takes on various forms such as better attention, kindness and transcendental meditation, each offers a unique pathway to mental well-being.
Studies show regular meditation can lead to structural changes in the brain, more-so with attention and self-awareness. The impact of meditation further extends to reduced levels of stress hormones, improved immune function, and even changes in gene expression related to inflammation.
Mindfulness and Meditation Techniques
Mindful Breathing Exercises
There are many breathing exercises, traditionally that were born in the East from old sages of long ago that were passed down through centuries in Eastern countries and that of those people. The huge shift to the West has occurred in somewhat ‘glamourised’ fashion about Mindfulness, however, the root essence of what is Mindfulness in it’s purest form is the connection to become closer to the Divine as you become more and more settled withing and find the ability to shut out the mental mess and chatter in the mind.
Mindful breathing involves directing attention to the breath, a powerful anchor to the present moment.
· There are various different methods of Inhale and exhale in yogic breathing some of which can be accustomed to mindfulness practice and we each breath gently bringing the focus back to the breath itself
· Enhanced concentration and reduces stress are just two of the benefits
Body Scan Meditation
This technique is systematic, scanning the body mindfully, bringing attention to each part., paying attention to any sensations, tension, or relaxation in each area as you take a breath.
Promoting relaxation, body awareness, and relieving physical tension.
Guided Meditation
This meditation technique is by the guidance of a narrator or recording where you hear the narrator’s voice leading through a specific meditation, often focused on relaxation or visualization. By listening to the voice and following the prompts to imagine calming scenes, release tension you cultivate positive emotions.
Incorporating Mindfulness into Daily Activities
Mindfulness isn’t just restricted to formal meditation sitting time or early in the morning. it can be woven into daily routines. Practice mindful eating, walking, or even mundane tasks such as housework by fully engaging the senses and maintaining present-moment awareness.
By incorporating these techniques into daily life, you can harness the transformative power of mindfulness that will greatly impact your mental health.
These benefits for mental health include less stress, less anxiety or depression, improved focus and concentration, better emotional wellbeing, building self-esteem and resilience.
Tips for Beginners
· Begin with short sessions and gradually increasing the duration as your comfort and confidence grow
· Be consistent, by establishing a meditation schedule, incorporating it into daily routines for better endurance
Overcoming stuck Mental Mindset
· Acknowledge your wandering mind and gently guide your mind back to the moment to keep it in focus whether you are focusing on breath itself or a guided meditation
· Be patient and consistent as your patience with yourself will have more impact than occasional sessions
Explore different approaches that suit you
· Explore your preference whether that be a guided meditation or sitting silently, in prayer or explore a method that is unique to you that feels more aligned to you
Reiki
An energy healing system founded in early 1900's by Buddhist Mikao Usain. The basic principle is that you have an 'energy body' as well as 'physical body'.
Energy is formed of higher vibrations that co-exist in your physical body. Blockages in your energy body can manifest in the form of anxiety, trauma, stress, sadness, emotional imbalances.
Reiki is a transference of energy from counsellor to client on your main energy points "chakras". You may feel subtle differences in your energy field or an immediate impact for example, physically a headache could disappear, you may feel more refreshed.
This is not a medical practice for which a doctor is best placed to help.
At KGF Counselling, Reiki can complement your counselling or on its own.