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Learn more about meditation
Meditation is a set of mental training practices that involve deliberately directing attention. This might be to the breath, bodily sensations, a sound, or the present moment as it unfolds. The goal is to develop greater awareness, calm, and control over how the mind responds to stress and difficulty.
Meditation is not specific to any religion or culture. It is used as a standalone practice and integrated into a number of evidence-based therapeutic approaches, including Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). Research supports its use for a range of psychological and physical health outcomes.
In a therapeutic context, meditation is introduced by a trained practitioner and adapted to the client's needs and experience level. It is not about clearing the mind or achieving a particular state. The aim is to build the capacity to notice what is happening in the mind and body, without immediately reacting.
Practice may involve:
- Breath-focused attention: returning awareness to the breath whenever the mind wanders
- Body scan: moving attention through different parts of the body to notice sensation
- Open awareness: observing thoughts, feelings, and sensations as they arise and pass
- Loving-kindness practice: cultivating warmth toward oneself and others
Meditation is particularly useful for presentations where stress reactivity, rumination, and difficulty being present are central features.
Anxiety
Anxiety involves a mind that anticipates threat and struggles to settle. Meditation builds the capacity to observe anxious thoughts without being pulled into them, reducing their intensity over time. It is used in several evidence-based anxiety treatments as a core component.
Stress
Regular meditation practice has a well-documented effect on physiological stress responses, including heart rate, cortisol, and muscle tension. It is one of the most accessible tools for managing chronic stress and is widely recommended alongside other forms of support.
Insomnia
Meditation is used to support sleep by reducing the mental arousal that prevents rest. Techniques such as body scan and breath awareness are commonly used before sleep and taught as part of sleep-focused therapeutic programmes.
Spirituality
For people for whom spiritual practice is meaningful, meditation provides a structured way to deepen that dimension of experience. Many traditions use meditation as a path to greater clarity, connection, and meaning, and a therapist who understands this context can integrate it sensitively into the work.
Choosing an approach isn't something you have to do alone. IC's matching can pair you with a therapist whose approach suits your situation. Get matched
It's Complicated is a therapist-founded mental health platform connecting clients with verified practitioners across Europe and globally, in over 60 languages. We work with over 2,500 vetted therapists, with in-person availability in Berlin, Amsterdam, Barcelona, Lisbon, Vienna, and other major cities, alongside online sessions worldwide. It's Complicated is free to use, and you pay your chosen therapist directly at rates they set.
Finding a therapist who integrates meditation clinically, rather than simply recommending it as a self-help tool, requires knowing what to look for. Our matching service is built to remove that friction. You complete a short survey, our psychologists combine data-driven insights with human judgement to identify the right therapists for your situation, and you choose from a shortlist of strong candidates. You can also browse our directory directly if you'd prefer to choose yourself.
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