By Suzanne Otte

Tension headaches, lack of patience, and feelings of anxiety are all too familiar experiences for many in our community. Even positive changes like moving to a new home, leaving a job, or becoming empty nesters can create a sense of uneasiness or loss.

Research tells us that stress contributes to depression, high blood pressure, anxiety disorders, and sleep problems among other mental and physical health issues, says Mary Pillsbury, an expert in meditation practice.

As meditation becomes more widely embraced, people are learning how to use it to gain a sense of calm, clear mindedness, and feeling of optimism for themselves.

Momentum of Meditation

Meditation has its roots in thousands of years of practice, including Eastern spiritual traditions. It wasnt until the late twentieth century that it began to gain recognition in the U.S. Today, the National Center for Complementary and Integrative Health reports that, 8% of U.S. adults (18 million) have used some form of meditation including mantra, mindfulness and spiritual meditation, or meditation used in combination with other practices such as yoga or tai chi.

The medical community has also recognized benefits gained from meditation. According to Harvard Health Publications, a review conducted in 2014 by researchers at John Hopkins University assessed 47 research trials to determine the efficacy of meditation in promoting mental and physical health. Their findings, published in JAMA Internal Medicine, reported that meditation helps to ease symptoms of anxiety, depression, and pain.

Truth vs. Myth

If meditation offers so many benefits, why arent we all practicing it? Truth is that some people who have never tried meditation perceive it as mystical or too far out for them, when in reality its something that is accessible to everyone at any time whether in a group setting or practiced individually, says Pillsbury.

Meditation does not require incense or chanting. It does not have to originate from a place of spirituality or religion. Meditation does not take a long time to return benefits. And no, youre not required to have a transcendent experience while meditating.

Everyones experience can be different. Some people meditate deeply and report visual effects. Most feel a satisfying, peaceful sense of calmness, and still others doze off and fall asleep which is all perfectly okay. explains Pillsbury.

Meditation distracts our minds from worry and stress. Its gentle, compassionate, and nonjudgmental. My clients report that by practicing meditation, they make confident decisions, are less reactive, enjoy restful sleep, and feel like theyre better equipped to manage stress in their lives.

Lived Experience

What began more than a decade ago in her home has grown into a thriving practice. I started as a concerned parent, educating myself about tools to help kids including my own learn how to manage their anxiety, said Pillsbury, who discovered meditation and began to lead meditation sessions for the children of family friends. Parents were very supportive because they realized that meditation was helping their kids.

With the encouragement of friends, Pillsbury pursued coursework and training to expand her knowledge about meditation and began to teach adults through the Scituate Recreation Department. The community classes attracted a large group of all ages and there was a great level of camaraderie and enthusiasm, said Pillsbury.

Over time, her practice started to grow.

As I worked with more people, I realized that we spend much of our time outsideof our bodies. Stress surfaces in the form of short tempers, aches and pains, and shallow breathing, said Pillsbury. Meditation grounds us; it centers us and helps us to be present when we stop and breathe and notice where we are and how we feel.

Flexible Approach

Pillsbury works with a range of clients in groups and individually. I especially enjoy helping those who are experiencing a transition in their life, such as a divorce, career changers, kids leaving for college, or caring for aging parents.

Meditation practice can be especially helpful to provide stability, centeredness, and calming during times that may feel less secure. She notes that meditation is beneficial for anyone who seeks wellness and you dont have to fit a particular issue or situation to adopt the practice.

In addition to group and individual sessions, Pillsbury has worked with clients to create customized programs. Ive consulted with couples to schedule a date night meditation session and have explored meditation for organizational team building, self-pampering (think spa day), and to celebrate good stress (wedding party gathering or baby showers.) She applies her expertise and creativity to develop an approach that works best for her client.

Setting Expectations

Pillsbury emphasizes a nonjudgmental, safe, and comfortable environment where participants come as they are, relax, and leave better than they felt prior to meditation.

Forty-five minute sessions begin with techniques to deepen breathing and release tension followed by a guided (narrated) meditation sequence to help participants envision a journey toward relaxation. In-studio, group class members may bring a blanket and pillow and may meditate sitting up of laying flat. Priority one is the comfort of all participants and all levels of meditation experience are welcomed, emphasized Pillsbury.

One-to-one or workplace sessions may be customized according to the needs of the client. The benefits of meditation suit an office environment very well, where many people experience significant stress during their work day, said Pillsbury.

I plan to expand my practice to include more workplace clients and look forward to connecting with professionals who are interested in bringing a program to their office."

Read more:

Navigating change and reducing stress with meditation - Wicked Local Scituate