When you’re feeling overwhelmed by stress, slowing down and focusing on the present moment can help dispel anxious thoughts and make it easier to cope. Meditation doesn’t have to be another item on a long to-do list, but rather a habit built into your daily routine. D.C. mental health therapist Kevin Hollander and wellness coach Dave Trachtenberg share advice to get started.
Use audiovisual aids
Silent meditation can be overwhelming for beginners, so Hollander recommends starting with short guided sessions accompanied by soothing videos. (Apps like Headspace and Calm can provide some direction.) Images and sounds, like binaural beats or a cascading river, can help ground your mind and body. “I’ve always found it difficult to focus solely on my breathing,” Hollander says. “It’s much easier to focus on what someone is saying, the sounds you’re hearing, and your body.”
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start small
Our brains process thousands of thoughts every day, so it can be scary to sit still and acknowledge them all. Trachtenberg says to start with a short meditation practice and gradually increase it. If you aim to meditate for 20 minutes a day, start with 1 minute a few times a week. “It’s no different than cardio or running. You don’t tell someone who’s not feeling well to run five miles a day.”
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don’t be afraid of what you think
You may feel overwhelmed by intrusive thoughts and anxiety at first, which is a source of fear for many beginners. Part of meditation is practicing how to let them come and go without getting attached to them. “People feel so much shame or guilt about what they think, but it’s not an expression of who you are,” says Hollander. “We all have weird, random, or scary thoughts.” The next time your thoughts start to feel scary, try simply observing them on purpose instead of passing judgment. please.
This article appears in the December 2023 issue of The Washingtonian.
When you’re feeling overwhelmed by stress, slowing down and focusing on the present moment can help dispel anxious thoughts and make it easier to cope. Meditation doesn’t have to be another item on a long to-do list, but rather a habit built into your daily routine. D.C. mental health therapist Kevin Hollander and wellness coach Dave Trachtenberg share advice to get started.
Return to top
Use audiovisual aids
Silent meditation can be overwhelming for beginners, so Hollander recommends starting with short guided sessions accompanied by soothing videos. (Apps like Headspace and Calm can provide some direction.) Images and sounds, like binaural beats or a cascading river, can help ground your mind and body. “I’ve always found it difficult to focus solely on my breathing,” Hollander says. “It’s much easier to focus on what someone is saying, the sounds you’re hearing, and your body.”
Return to top
start small
Our brains process thousands of thoughts every day, so it can be scary to sit still and acknowledge them all. Trachtenberg says to start with a short meditation practice and gradually increase it. If your goal is to meditate for 20 minutes a day, start with 1 minute a few times a week. “It’s no different than cardio or running. You don’t tell someone who’s not feeling well to run five miles a day.”
Return to top
don’t be afraid of what you think
You may feel overwhelmed by intrusive thoughts and anxiety at first, which is a source of fear for many beginners. Part of meditation is practicing how to let them come and go without getting attached to them. “People feel so much shame or guilt about what they think, but it’s not an expression of who you are,” says Hollander. “We all have weird, random, or scary thoughts.” The next time your thoughts start to feel scary, try simply observing them on purpose instead of passing judgment. please.
This article appears in the December 2023 issue of The Washingtonian.
