Tag Archives: holistic treatment

Tag Archives: holistic treatment


3 Holiday-Themed Meditations to Start Your Days off RightMeditation has been around for centuries and has been used by yogis, monks, spiritual teachers and more. In the United States, meditation has become increasingly popular over the past decade, as we’ve been discovering just how powerful this practice can be. There are some instances, however, when meditation is challenging; even the most well-practiced people may find themselves squirming in their seats, with thoughts racing back and forth and a seemingly uncontrollable ability to gently guide the mind back to the breath. When anger or fear is involved – mind you, two very real, very intense emotions – meditation can feel like the last option on the list of resolutions. Don’t overlook this practice so easily, however, because it brings more benefits than you may think.

In 2015, researchers from India published in the Online Journal of Multidisciplinary Research identified four stages of meditation that can dissipate the intensity of anger:

Stage 1: Physical relaxation
Stage 2: Independent mindfulness meditation
Stage 3: Guided meditation calling on inner voice
Stage 4: Connecting with inner voice

The authors note that mindfulness meditation helps us observe our thoughts non judgmentally. If we can connect with our inner voice, that inner guidance, that is telling us to simply view our thoughts with curiosity and nothing else, we take away their power. When we take away the intense meaning that we’ve attached to thoughts, the thoughts themselves become much less powerful. With time and practice, we can choose which thoughts are worth giving meaning to – and which ones we should consider “fluff”.

Alongside anger and fear come depression and anxiety, but meditation is a holistic practice that can ease many of these symptoms if practiced with dedication. A Croatian conference paper titled “Observing the Effects of Mindfulness-Based Meditation on Anxiety and Depression in Chronic Pain Patients” assessed quality of life for participants with anxiety and depression. For 8 weeks, three days a week for one hour, individuals were assessed on depression, anxiety, pain and global impression of change. The researchers found that even a year later, participants showed noticeable improvements in all of the issues listed – meditation isn’t a quick fix, but it’s a long term, viable practice that could completely change your life.

Cumberland Heights is a nonprofit alcohol and drug-addiction treatment center located on the banks of the Cumberland river in Nashville, Tennessee. On a sprawling 177-acre campus, we are made up of 2 12-Step immersion campuses, 12 outpatient recovery centers and 4 sober living homes. We believe that each person has a unique story to tell – and that’s why we always put the patient first.

Call us today at 1-800-646-9998 to take the next step towards your happiness and health.

Can Yoga Be Practiced by People of All Ages?Yoga has been used for many, many years to connect the mind, body and spirit. According to an article published The Good Body, a health-related website, estimates that there are 36 million Americans practicing yoga. It is reported that between 2012 and 2016, yoga grew in popular within the U.S. by 50 percent! Previous research has shown us that yoga can increase flexibility, increase muscle strength, improve respiration and vitality, improve athletic performance and so much more. Despite the growing number of people engaging in yoga, there seems to be a lot of hesitancy about the age that a person can be to practice yoga. While yoga can certainly have some anti-aging effects, what about those who are older?

As stated on Shape.com, “If you can breathe, you can do yoga.”

Yoga is comprised of a variety of different poses with varying levels of intensity – those of any age can start at the basic level and work their way up as they continue practicing. In fact, Dr. Kathleen Hall, a stress expert, told the Huffington Post that regular exercise can reduce the risk of death by a third and can cut the risk of chronic disease by 40 percent. Those over 50 may find yoga to be a low-impact form of exercise that puts little strain on the body – where exercises like weight lifting might.

Women going through menopause may also find yoga to help balance out some of the uncomfortable symptoms. Chopra.com states that for those in addiction recovery, yoga can reduce cortisol levels (which regulate our stress response), also lowering symptoms of depression and anxiety. If you’re considering practicing yoga, you’ll also find the effects immediately as you practice it – many find that this immediate relief takes place in the mind and body, with much clearer outlooks on the rest of their day.

In sum, yoga is a form of meditation. It helps us connect more to our inner selves through slow movements. If you have any physical concerns related to yoga, speak with your doctor – but for the most part, yoga is truly for anyone and everyone.

Cumberland Heights is a nonprofit alcohol and drug-addiction treatment center located on the banks of the Cumberland river in Nashville, Tennessee. On a sprawling 177-acre campus, we are made up of 2 12-Step immersion campuses, 12 outpatient recovery centers and 4 sober living homes. We believe that each person has a unique story to tell – and that’s why we always put the patient first.

Call us today at 1-800-646-9998 to take the next step towards your happiness and health.

3 Holiday-Themed Meditations to Start Your Days off Right

The holidays are considered a time for celebration and thanksgiving, but there’s a lot of stress that can go into the holidays, too. Anxiety can seep in as we attempt to create this “picture-perfect” depiction of what the holidays are supposed to be about, and all of this energy can be draining. Food preparation, decorations, conversation, traveling and more are generally part of the holidays, which can make the day of peace and gathering everything but! What’s even more – a lot of people are unable to spend time with loved ones this holiday season because of work, recovery or other life situations. This time of the year is an excellent time to really zone in with meditation – to give you a peaceful state of mind as you navigate some of the busiest times of the year.


Try out the following holiday-themed meditation exercises:

  1. Reel in Positivity

  2. Lay down or sit comfortably and close your eyes if you can. Breathe in through your nose and out through your mouth while taking several minutes to gently repeat to yourself (either out loud or in your head) the following: “May today be filled with peace. May I be well. May I be filled with love and kindness.”

  3.    Extend Love

  4. Getting in the same type of position and with your eyes closed as the first meditation exercise, imagine that your feet are grounded firmly, almost as if you’re a tree with roots that are secured deep into the ground. Imagine the energy from this balance flowing up through your feet, your legs and through your entire body – and you’re extending love out to the entire world this holiday season. Imagine yourself feeling so much love – and then extend that to a friend, a family member, a stranger, a community and so on.

  5. Gratefulness

As you’re focusing on your breath, breathe in positivity and gratitude, while breathing out negativity and pessimism. Allow beautiful thoughts of your blessings to emerge in your mind as you breathe in – this could be the food and housing that you currently have, friends and family, the journey of your recovery, the inner strength that you have and so much more.

The holidays can be stressful for a number of reasons, but you can really tone down that stress by taking hold of it through meditation. Over time, meditation can truly transform your inner and outer experience – and you’ll find that you become much stronger over time because of it.

Cumberland Heights is a nonprofit alcohol and drug-addiction treatment center located on the banks of the Cumberland river in Nashville, Tennessee. On a sprawling 177-acre campus, we are made up of 2 12-Step immersion campuses, 12 outpatient recovery centers and 4 sober living homes. We believe that each person has a unique story to tell – and that’s why we always put the patient first.

Call us today at 1-800-646-9998 to take the next step towards your happiness and health.


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