• Help relieve stress • Treat heart disease • Lower blood pressure • Reduce chronic pain • Improve sleep • Alleviate gastrointestinal difficulties


Mindfulness Improves Mental Health In recent years, psychotherapists have turned to mindfulness meditation as an important element in the treatment of a number of problems, including:


• Depression • Substance abuse • Eating disorders • Couples’ conflicts • Anxiety disorders • Obsessive-compulsive disorder


Some experts believe that mindfulness works, in part, by help- ing people to accept their experiences—including painful emo- tions—rather than react to them with aversion and avoidance.


It has become increasingly common for mindfulness medita- tion to be combined with psychotherapy, especially cognitive be- havioral therapy. This development makes good sense, since both meditation and cognitive behavioral therapy share the common goal of helping people gain perspective on irrational, maladaptive and self-defeating thoughts.


Mindfulness Techniques There is more than one way to practice mindfulness, but the


goal of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensation without judgement. This allows the mind to refocus on the present moment. All mindfulness techniques are a form of meditation.


• Basic mindfulness meditation: sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. If you mind wanders, allow those thoughts to come and go without judgment and return your focus to your breath or mantra.


• Body sensations:Notice subtle body sensations such as an itch or tingling without judgment and let them pass. Notice each part of your body in succession from head to toe.


• Sensory: Notice sights, sounds, smells, tastes and touches. Name them “sight”, “sound”, “smell”, “taste” or “touch” without judgment and let them go.


• Emotions: Allow emotions to be present without judgment. Practice a steady and relaxed naming of emotions: “joy”, “an- ger”, “frustration”, etc. Accept the presence of the emotions without judgment and let them go.


• Urge surfing: Cope with cravings (for addictive substances or behaviors) and allow them to pass. Notice how your body feels as the craving enters. Replace the yearning for that craving with the thought that it will subside.


Karen St.Clair, EFT/MRP


karenstclairEFT.com · 207-878-8315 Cumberland Foreside, ME


www.EssentialLivingMaine.com KSC_EFT-3_75x5-ad-060517.indd 1 27 6/5/17 2:28 PM


Meditation: How to Foster Mindfulness Why continue to feel stressed, overwhelmed, and burnt out


when you can experience the benefits of mindfulness and medita- tion? There are many options available to help guide you on your journey of learning how to meditate. The most important thing is to first make a conscious decision to practice mindfulness for at least a few minutes a day and increase that time as you can. You will soon reap all the benefits associated with Mindfulness Meditation.


Mindfulness can be cultivated through mindfulness medita- tion, a systematic method of focusing your attention.


You can learn to meditate on your own, following instructions in books or on audio. However, you may benefit from the support of an instructor or group to answer questions and help you stay motivated. There are many options available today and some of them even allow you to join live online!


MJ Allen is here to help inspire both you and your practice. MJ holds a B.A. in Forensic Psychology, a M.S. in Clinical Mental Health and Counseling from Southern New Hampshire University and a Certifi- cate in Meditation Instruction from the University of Holistic Theology. MJ is currently a doctoral student obtaining her degree in Counselor Supervision and Education from Capella University. She is the owner of Presence of Mind Studio, offering in-person, donation only group meditation classes as well Mindful Live, a live stream mediation you can join from anywhere!For more information, visit: www.presenceofmindstu- dio.com. See ad on page 17.


Healing Power at your fi ngertips.


Emotional Freedom Technique


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