Man meditating on a sandy beach with the ocean in the background.

Meditation: A Powerful Relaxation Technique & Force For Change

Posted on: February 18, 2010by Dr Kim Dr Hil

Live in the Present Moment

Technically speaking, there is nothing magical or mystical about meditation. Meditation is an increased concentration and awareness; a process to live in the present moment to produce and enjoy a tranquil state of mind. It is about paying attention, in the only time we have, the Now. Living in the present moment allows you to release regrets from the past and worries about the future. Meditation is the oldest recognized relaxation technique known.

Mental, Emotional & Physical Stress

As human beings we are visually oriented, whereby we take in over two-thirds of our sensory information through vision alone. The abundance of sensory stimulation can bombard our conscious mind, and under the influence of stress, our mind juggles many thoughts produced both externally and internally as they compete for attention. Very often the consequences of this sensory stimulation is sensory overload, which equals mental, emotional and physical stress.

A Force For Change

Meditation is a tool used to de-stress the mind and bring mental, emotional and physiological homeostasis. When the mind is clear, it is receptive to new information, new perspectives, and new ways of dealing with unresolved problems. By taking up a meditation practice you are introducing into your life a powerful force for change.

Benefits of Meditation

1. Decreased symptoms of depression and anxiety
2. Decreased heart rate, blood pressure and muscle tension
3. Increased energy and stamina
4. Increased recovery time from surgery or injury
5. Increased focus and concentration
6. Increased sense of calm, happiness and overall well-being
7. Decreased asthmatic attacks and other allergic reactions
8. Significantly reduced stress-related illnesses
9. Decreased present-moment and chronic physical pain
10. Increased overall mental, emotional and physical homeostasis

Breathing Meditation Practice

The most universal method of meditation is a breathing meditation practice. You can begin this simple relaxation technique by closing your eyes and focusing your awareness on your inhale and exhale. Notice the cool sensation of your breath as it enters your nose. Notice the warm sensation of your breath as you exhale through your nose. Become aware of the feeling of your breath as your abdomen expands on your inhale and gently contracts as you exhale. Enjoy the Breathing Meditation Practice daily for five to 10 minutes. In this short period of time you can witness the benefits of meditation improving your overall mental, emotional and physical homeostasis, acting as a force for change and enabling you to live in the present moment.

Coaching and Counseling

Hilary Stokes Ph.D. and Kim Ward Ph.D. have been a team for 20 years, specializing in mind, body, spirit psychology. They are the authors of the bestselling books The Happy Map: Your roadmap to the habit of happiness and Manifesting Mindset: The 6-step formula for attracting your goals and dreams and founders of Authenticity Associates Coaching and Counseling. They are passionate about combining the best of holistic and traditional approaches to health and happiness. If you are interested in learning the answers to the most frequently asked questions on how to decrease stress and increase happiness sign up for their free video series.

About the Authors

Hilary Stokes Phd

HIlary Stokes, Ph.D., LCSW is a licensed psychotherapist in California with more than 25 years of clinical experience, specializing in trauma therapy, PTSD treatment, anxiety, depression, and nervous system healing. She holds Master's degrees in Clinical Social Work and Kinesiology and Sports Psychology and a Ph.D. in Transpersonal Psychology with a specialization in Tibetan Buddhist Psychology. Dr. Stokes is extensively trained and certified in brainspotting, EMDR, somatic therapy and other mind body approaches. Her integrative work bridges neuroscience, mindfulness, and holistic psychology to help clients process unresolved trauma, rewire stress patterns, and build emotional resilience.

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Dr. Stokes’ clinical approach is informed by advanced professional training and her own healing journey from complex trauma, which shaped her commitment to therapies that go beyond traditional talk therapy. She has worked in psychiatric hospitals, addiction and PTSD treatment centers, universities, integrative medical facilities, and private practice. As co-developer of the psychology and wellness programming at Sanoviv Medical Institute, she witnessed firsthand the power of integrating mind and body for lasting transformation. Today she helps individuals heal trauma, strengthen emotional regulation and reclaim purpose through brainspotting, EMDR, somatic therapy and mindfulness interventions.

Kim Ward Phd

Kim Ward, Ph.D. holds both a masters and a doctorate in Transpersonal Psychology with a specialization in Tibetan Buddhist Psychology. She brings more than 25 years of experience in trauma recovery, Brainspotting and mind-body transformation. She is extensively trained and certified in Brainspotting, somatic therapy, and trauma-informed approaches. Dr. Ward integrates neuroscience, nervous system regulation and consciousness-based psychology to help individuals process unresolved trauma, shift limiting beliefs, and access greater emotional resilience. Her work focuses on healing at the root, beyond symptom management, through brain-body therapies that create lasting change.

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As co-developer of the psychology and wellness programs at Sanoviv Medical Institute, Dr. Ward brings a uniquely holistic perspective to trauma therapy and personal growth. Her path from corporate leadership into psychology shaped her commitment to helping clients move beyond external success toward embodied fulfillment and emotional freedom. Dr. Ward's expertise combines Brainspotting, emotional intelligence, contemplative psychology and purpose-driven coaching. Drawing from both advanced academic training and lived experience navigating complex family mental health dynamics, she supports clients in transforming stress patterns, reclaiming vitality, and aligning with authentic purpose.