• Skip to primary navigation
  • Skip to main content
  • Skip to footer

  • Services
    • Therapy Services
    • Neurofeedback Program
    • Psychological Testing
    • Supplemental Devices
    • Servicios en Español
  • Locations
    • New Braunfels
    • San Marcos
    • San Antonio
      Castle Hills
    • San Antonio
      Shavano Park
    • San Antonio
      Stone Oak
    • Schertz
    • Mission
  • Contact Us
  • Blog
    • InMindOut Blog
  • Education
    • Courses
    • Educational Instructors
    • Webinars
  • Client Portal
  • Client Forms
  • Careers
  • About Us

Mindfulness Meditation

May 16, 2018 by Heather Ingram

 

Breathe.  Be alert.  Be present.  Mindfulness Meditation involves the following components:

  1. Awareness in the present
  2. Focusing on 1 thing at a time
  3. Taking an alert, curious, gracious, and open view in the moment

Meditation typically works best if it is also used in conjunction with:

  1. Diaphragmatic breathing

One of my clients once asked me if being present meant thinking about each thing that her body was doing all at once.  The answer is “no.”  Being present means being aware in the moment of what is.  It does not mean needing to see and think about everything in the room or everything that is occurring.  For instance, if you are sitting in a quiet room and your mother opens the door, peeks in, and leaves, being present means that you are aware of what has occurred; however, it does not mean you need to mentally scrutinize that event.  Instead of focusing on questions such as: Was that my mom?  What did she need?  Should I go find out?; it is important to focus on what is.  Focusing on what is in this situation may mean you notice that your mother just came in and out of the room and then allow that thought to come and go.  No need to follow that thought up with a judgment about the person, such as: Why can’t she just …..?  Being present in the moment does not involve critiquing yourself in any way.  Avoid responding to what happens in your environment by saying things to yourself such as, “I really need to …..”  Instead, allow yourself to observe out of a place of peace, gratitude, curiosity and openness to your surroundings.

Mindfulness meditation also works well if you incorporate diaphragmatic breathing as a component.  Diaphragmatic breathing means breathing in and out of your nose, which slows down the rate of your breath.  On the inhale your belly expands and contracts on the exhale.  If you feel dizzy when you are diaphragmatically breathing, then you are not diaphragmatically breathing.  Chances are that you are breathing in or out too much, breathing too slow, or too fast.  Find a rate that feels comfortable.  Breathe in until you are full and out until you are empty.  Do not force the air in or out.  Diaphragmatic breathing should be a comfortable experience that results in a regulation of the nervous system, allowing you to feel alert and relaxed.

How many times have we heard the advice, “take a deep breath?” This is terrible advice!  Diaphragmatic breathing is not the same as deep breathing, which can often lead people feeling worse as it is an unnatural and unhealthy form of breathing.  Taking too deep of breaths can lead people to feel more anxious, not less.  Listen to your body.  If you feel dizzy, more anxious, or irritable, stop doing what you are doing and try something different.  Chances are that you did not breathe diaphragmatically and you need a bit more practice; however, give yourself time to self-regulate prior to practicing again.

Many people report feeling tired as a result of diaphragmatic breathing.  If this is your experience, you likely have high sympathetic nervous system arousal to start.  This may mean you are more likely to have anxiety, live a fast-paced lifestyle, or have racing thoughts.  For these individuals, when you slow yourself down with diaphragmatic breathing, your body isn’t used to it.  The only time it ever gets to feel the way you are making it feel is when it is sleeping, so your body will think that it is time to sleep.  The good news is that the more you practice, the more this type of breathing becomes the norm, and the more alert you will feel.  Your body will tell you what is working and what isn’t.  Part of utilizing mindfulness should involve paying attention to what your body is trying to tell you.  The answer is there if you choose to listen.

 

Author: Dr. Heather Ingram

Before Footer

See what our clients have to say!

Kathleen Bradford
google
Kathleen Bradford
February 12, 2024

Ray has been an extremely effective therapist utilizing a multitude of different techniques, including talk therapy and EMDR. He is very intuitive, kind, and sensitive to his patient's needs. Cannot recommend him enough.

Lauren Goodley
google
Lauren Goodley
February 9, 2024

I love this place. Office is super helpful for scheduling and payments. I do all my appointments online. My counselor Raymund Begaye is always professional and helpful, and offers different therapies including talk therapy and EMDR. Counseling with Ray has improved my quality of life and ability to handle, and enjoy (!), my life.

Ryan Dicke
google
Ryan Dicke
February 9, 2024

I have dealt with 2 therapists in the past, and I can tell you from experience that Raymund Begaye is world class. He has all the wisdom, grace and savvy of Hannibal Lector without the cannibalistic tendencies. Always selfless, supportive, and non judgemental, meeting Raymund has been a huge blessing in my life. I know from the bottom of my heart that he got into this business because he cares about people and the human element. He also thinks outside of the box. His knowledge and ability to conduct EMDR sessions have been pure gold. I was skeptical at first about EMDR, but after several sessions with Raymund I can honestly say past traumatic experiences that have kept me in a state of bondage, are not as intense as they once were. Raymund is a true American hero in many ways. He saved many lives fighting for our great country, and he continues to save lives by providing hope to the hopeless.

Stefanie Anderson
google
Stefanie Anderson
February 9, 2024

I've been seeing Ray for over 3 years now. He has helped me work through so much of my trauma. We started with talk therapy and it was a big help. As we opened up through my past traumas, we utilized the EMDR therapy, and let me tell you, it works wonders. I'm not sure of the exact science behind why EMDR works but I promise it does. I've come along way from the start of my therapy journey. Ray is very patient, understanding, and even when you think he doesn't get it, he does. He's always been very reassuring and has let me ease into dealing with my past. I think I found my therapist for life because before him, I had gone through several therapists that never made me feel like I'm being heard. I would recommend the EMDR therapy to anyone. Thanks InMindOut for employing such a wonderful therapist. Please don't let him go anywhere lol.

Faith Harris
google
Faith Harris
February 8, 2024

My therapist has been Ray B since fall of 2021. I was diagnosed with PTSD after the death of my husband. We were together 24 years and have a son. I know I'm alive today thanks to God and Ray. His techniques, patience, experience, care, effort, ideas and many more I can't think of, have been amazing. Ray is a blessing in my life.

Maggie Anaya
google
Maggie Anaya
February 3, 2024

Great therapists, always friendly

Charles Earley
google
Charles Earley
January 17, 2024

Canceled 3 weeks in a row.

Jessica Wicklund
google
Jessica Wicklund
December 25, 2023

I saw your video on FailArmy. Sorry your beautiful ferns got stolen. If I ever make it to your area I’ll have to stop by and check it out. Looks like a cool place!

Footer

Contact Us


  • Phone: (830) 730-6090
  • Fax: (830) 455-4355
  • Email: info@inmindout.com
  • Directions: List of all Locations

Client Access


  • Link to Client Portal

Connect


  • InMindOut Blog
  • Facebook
  • LinkedIn

Copyright 2012 - 2025 InMindOut | All Rights Reserved