Many of my clients come to therapy feeling overwhelmed, anxious, or impacted by trauma. When the nervous system is in distress, it needs tools for regulation—and one of the most effective and accessible tools I recommend is mindfulness and meditation.
These practices are backed by research and have been shown to:
- Reduce anxiety and stress
- Promote emotional calm
- Improve focus and decision-making
- Support better sleep
- Build self-awareness and resilience
But What If You’re Too Fidgety or Distracted?
It’s a common concern. Many people worry they’re “not the meditation type” because they have active minds or find it hard to sit still. I gently remind them: mindfulness and meditation are for everyone—and perhaps most especially for those who feel the most restless.
Meditation isn’t about achieving perfect stillness or clearing your mind. It’s about noticing your experience, moment by moment, with curiosity and compassion.
Getting Started: Simple and Supportive
If you’re new to these practices, start where you feel most comfortable:
- Try a short guided meditation on your own. Try one I put together by clicking here.
- Join a group or practice with a friend
- Explore different styles—breathwork, body scans, walking meditation, or loving-kindness
The key is to stay patient and non-judgmental. You don’t need to “get it right.” You just need to show up.
In our community groups, I often say: “Your whole job right now is just to notice your experience.”
If something feels challenging, ask yourself: Can I stay with this a little longer? Or do I need to shift my focus to my breath? Either way, you’re practicing mindfulness.
Meditation is not a one-size-fits-all solution, but it’s a gentle and powerful way to support your healing and growth. Whether you’re navigating trauma, stress, or simply seeking more balance, it’s worth exploring.
If you’d like to connect with JFCS Counseling Services, please click here. We are here to support you.
Written By: Angelica Joy Miskanin, ATR, LPC, JFCS Psychotherapist
We’re proud to share that JFCS has been honored with the Best of the Burgh: Best Counseling Center 2025. This recognition highlights the impact the counseling team has had on the emotional well-being of individuals, families and our community.