From breath to mind. The road to wellness and recovery

Meditation is a resource

Meditation made easy.

Let’s begin this conversation talking about breathing; hands down the best way to jump start just about anything, especially meditation. This simple act of inhalation and exhalation will demonstrate the basic tenets of meditation, and that is being attentive to the here & now. If we can put our attention on our breathing, it follows that we can do the same and focus on our mind, body and energy. We are just using our natural biological assets differently, in a more quiet and mindful way. Breathing is a powerful tool to use in conjunction with a relaxed focused mind. 

BENEFITS OF MEDITATION: From breath to mind. The road to wellness and recovery.

  1. Deep relaxation
  2. Uncluttered mind
  3. Diminishes physical pain 
  4. Improves circulation
  5. Mood enhancement
  6. Better sleep/work cycles
  7. Reduced anxiety
  8. Enhances intimacy
  9. Increases productivity
  10. Better cognitive processing
  11. Deeper connection to humanity


Our human anatomy and physiology are the real assets; some of those include the respiratory system, circulatory system, immune system, nervous system, as well as the brain/mind connection. Of those listed, breathing reigns above all. We can consciously control the rate and depth of our inhales and exhales; we are using our mind to control the body. This is what meditation begins to feel like, conscious control over our mind and body. We need oxygen to live. It feeds our bodies to move and our minds to think. 


Meditation is a well-defined wellness technology that has supportive clinical studies validating extraordinary health and healing benefits. In addition, meditation has real-world applications; like in business, relationships and sports. Working with a counselor will help you to gain insight into the subtle practice of calming your emotions, easing pressure on your mind, and deepening your breath. All part of a well-rounded wellness program. 

An important ingredient to developing a successful practice is to have a positive attitude and be willing to commit to your road of wellness and recovery. There is no wrong way to meditate. 

NOW PRACTICE: Here are some quick insights into the different types of meditation


  • Standing Meditation – aka head to toe. Find a place to stand, preferably outside or a window with a nice view. Feet shoulder-width apart, hands relaxed at your side. Now inhale and stand tall. Relax and exhale, notice the ground you’re standing on. Repeat.
  • Sitting – This can be a recumbent position or what is most comfortable. Find a chair that works to support your body. Now practice bringing your attention to your breathing and awareness onto your back and how it contacts the surface of the chair. Repeat.
  • Lying– This is a common posture used after yoga classes, after a deep tissue massage, or after a long day. Your whole body has a chance to let go and deeply rest. Feel your joints unwind and let your mind flow with your breath. 
  • Moving– Tai Chi Chuan or walking meditation focus on a physical task with specific movements. Using those repetitive actions helps to reduce cortisol levels in our bodies. As you move, connect your breath to each movement. Practice slowly shifting side to side at first, feel the weight-bearing change from side to side. Breathe and let your mind move your energy, the body will follow.   


CONCLUSION: Practice, Patience, and Perseverance will help you. Be kind to yourself and see learning more about meditation as an adventure into your personal growth. Use the mindfulness icon at top right-hand corner or on the blog landing page to view a slide show designed to help you with a simple breathing exercise.


Robert Watts Counseling is located in Pennington NJ and offers safe in-office visit as well as online via Google Meet.

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