Mindfulness Meditation Tips to Help You Reduce Stress

Stress is an increasing health problem in our society, contributing to a growing number of health concerns, such as obesity, anxiety and depression, sleep disorders, and hormonal imbalances. At North Texas Vitality, helping our clients learn to manage daily stress is a key part of the long-term wellness we offer at our clinic.

Not all stress is harmful. As we discussed in our article, Chronic Stress Recovery in North Texas: BHRT & Wellness Solutions. Some stress can actually be productive and motivating. The key is knowing the difference between helpful and harmful stress, and learning how to manage it in a healthy way.

That’s where mindfulness meditation comes in. Along with personalized hormone therapy, we recommend incorporating meditation as a simple and effective way to reduce stress, improve mental health, and support overall well-being.

In this article, you will learn:

What Is Mindfulness Meditation?

According to Dr. Jon Kabat‑Zinn, the father of mindfulness in medicine, mindfulness is defined as:

“The awareness that arises through paying attention, on purpose, in the present moment, non‑judgmentally.”(YouTube) 

From that understanding, meditation becomes the practice of cultivating that kind of attentive awareness. Rather than trying to “empty your mind,” meditation teaches you to observe thoughts, emotions, and bodily sensations without being swept away by them. Kabat‑Zinn’s secular Mindfulness‑Based Stress Reduction (MBSR) program, developed in 1979, brought mindfulness into mainstream clinical settings and continues to be widely used today. 

How Meditation Supports Mental Health

Our mental health is deeply influenced by the way we process stress. With modern life constantly pulling our attention in a hundred directions we can experience a mental overload, which can contribute to anxiety, depression, and burnout. Mindfulness meditation offers a way to step out of this cycle and train the mind to pause, observe, and reset.

By practicing present-moment awareness, meditation builds the mental “muscle” needed for emotional resilience. Research consistently shows that mindfulness practices help people manage difficult emotions more effectively and foster a calmer, more centered mindset. These changes don’t just feel good — they’re also reflected in measurable brain activity and long-term psychological outcomes.

Benefits of Mindfulness Meditation for Mental Health

“When you train your mind to return to the present moment with compassion, you help regulate your stress hormones, especially cortisol. That shift supports emotional clarity, hormone balance, and better long-term health.”~Dr. Fliedner

The benefits of mindfulness meditation:

  • It reduces symptoms of anxiety, depression, and burnout.
    Several studies have found that mindfulness meditation can be as effective as antidepressants or cognitive behavioral therapy for reducing anxiety and depression, especially when practiced regularly over time. 

A large meta-analysis published in JAMA Internal Medicine confirmed that mindfulness meditation provides moderate relief for anxiety and depression with minimal side effects. 

  • It improves emotional regulation and reduces reactivity.
    Meditation teaches practitioners to notice emotional triggers without immediately reacting. This leads to improved self-regulation, a greater sense of control, and reduced impulsivity. Over time, people become less emotionally hijacked by daily stressors and more capable of responding intentionally rather than reacting out of habit (Psychology Today).
  • It strengthens attention and introspective awareness.
    Brain imaging studies show that mindfulness practice can actually change the structure and function of the brain. Areas responsible for attention, introspection, empathy, and emotional regulation, such as the prefrontal cortex and anterior cingulate, become more active and integrated. Meanwhile, areas tied to stress and fear responses, such as the amygdala, show decreased activity (National Library of Medicine).

According to Zinn, “Mindfulness doesn’t remove stress from your life — it changes your relationship with it so that it no longer overpowers you.”(Mindfulness and Stress” episode of his MasterClass)

Meditation’s Role in Hormone Balance

Your hormones and your stress levels are deeply connected. When you’re under chronic stress, your body produces more cortisol, the primary stress hormone. That spike in cortisol doesn’t just affect your mood. Over time, it can throw off the balance of other key hormones like estrogen, progesterone, testosterone, insulin, thyroid hormones, and DHEA.

This is where mindfulness meditation can make a meaningful difference. Regular practice has been shown to lower cortisol levels, reduce inflammation, and improve your body’s overall stress resilience (UC Davis).

One study on Transcendental Meditation (TM) found that after just four months, participants had better cortisol and testosterone regulation. In some cases, it even reversed markers of long-term stress damage (PubMed).

Other reports have shown that meditation may help increase DHEA by up to 40 percent. DHEA is an important hormone tied to energy, vitality, and longevity (PubMed).

For women especially, mindfulness meditation has been linked to more regular menstrual cycles, fewer PMS symptoms, and a general improvement in hormone rhythm and balance (Wiley Online Library).

How to Start a Meditation Practice

If you’ve never meditated before, don’t worry. You don’t need special equipment, incense, or an hour of silence to get started. Meditation is simple, flexible, and can be practiced just about anywhere. The key is to start small and stay consistent.

Try setting aside just five minutes a day. Find a quiet space, sit comfortably, and bring your attention to your breath. You don’t need to control your breathing — just notice it. Your mind will wander. That’s normal. When it does, gently bring your focus back to your breath without judgment.

“It’s not about perfection. It’s about presence. Even when your mind wanders, returning with kindness is the practice.” ~Dr. Fliedner

Over time, you’ll find that it becomes easier to settle your mind and tune into your body. Many people notice they feel calmer, clearer, and more grounded after just a few minutes of practice each day. And the more you do it, the more those benefits begin to carry over into the rest of your life — including how you handle stress.

Popular Meditation Positions

One of the great things about meditation is that it meets you where you are. You don’t have to sit in a perfect cross-legged pose or twist yourself into something uncomfortable. What matters most is that your body feels supported, relaxed, and alert.

Here are a few common meditation positions you can try:

  • Sitting on a cushion
    This is a classic position. Sit cross-legged on the floor with a cushion or folded blanket under your hips to keep your spine tall. Rest your hands gently on your knees or in your lap.
  • Sitting in a chair
    This is a great option if sitting on the floor isn’t comfortable. Sit up straight with your feet flat on the ground and your back supported. Let your hands rest on your thighs, and soften your shoulders.
  • Lying down
    Also called a “body scan” position, this is helpful for guided meditations or winding down before bed. Just be aware that you might drift off to sleep, which is totally okay if rest is what your body needs.

The position you choose isn’t about getting it “right.” It’s about setting yourself up to be still and present for a few minutes. Try different options and see what helps you feel both relaxed and alert.

Types of Meditation You Can Try

There’s no one “right” way to meditate. Just like exercise, different styles work better for different people. The good news is that you don’t need to commit to just one. Try a few approaches and see what helps you feel most calm, focused, or grounded.

Here are a few types of meditation to explore:

  • Mindfulness meditation
    This is the most well-known style. You focus on your breath, sounds, or body sensations, and gently bring your attention back whenever your mind wanders. It’s simple, powerful, and easy to do anywhere.
  • Body scan
    This is a great option if you struggle with racing thoughts. You slowly move your attention through different parts of your body, noticing where you’re holding tension and releasing it as you go.
  • Loving-kindness (also called “Metta”)
    In this practice, you send kind thoughts and goodwill, first to yourself, then to others. It may sound unusual at first, but research shows it can help reduce anxiety, improve empathy, and boost emotional resilience.
  • Guided meditation
    If you prefer a little structure, guided meditations are a great place to start. You can find thousands of free ones on apps like Insight Timer, Hallow, and Calm. Just pop in your earbuds and let someone talk you through it.
  • Walking meditation or mindful movement
    Meditation doesn’t have to mean sitting still. You can take a quiet walk, do gentle yoga, or even fold laundry while bringing your full attention to the moment.

You don’t have to be good at any of these. The practice is simply in showing up, paying attention, and beginning again. That’s where the shift happens.

Jon Kabat-Zinn offers some free guided mindfulness meditations on YouTube. Here are two to try: Guided Mindfulness Meditation Series 1, 5-minute Guided Meditation with Jon Kabat-Zinn. 

What Results to Expect Over Time

One of the most common questions people have about meditation is, “When will I feel a difference?” The truth is, even a few minutes a day can start to shift how you feel, especially if you stick with it.

In the beginning, you might notice small changes. Maybe you’re a little less reactive in traffic. Maybe you fall asleep more easily, or take a deep breath before snapping at someone. Those are wins. Over time, these small moments add up.

With consistent practice, here’s what many people experience:

  • More calm and focused during the day
     You may feel less overwhelmed and more present, even when life gets busy.
  • Improved sleep and energy levels
    As your stress hormones begin to regulate, your body can relax more deeply at night and recharge more fully.
  • Better emotional balance
    You might notice fewer mood swings, more patience, and a gentler inner voice.
  • Support for hormone health
    As stress decreases, your cortisol levels begin to stabilize. That helps create the conditions your body needs for hormonal balance, whether you’re managing PMS, perimenopause, or adrenal fatigue.

Think of meditation like a gentle workout for your nervous system. The more consistently you practice, the stronger your sense of peace and balance becomes — mentally, emotionally, and physically.

The most potent changes come through consistency and patience.

Complementing Meditation with Hormone Therapy

While meditation can reduce cortisol and improve your body’s stress response, it’s only one piece of the hormone puzzle. 

Dr. Fliedner offers comprehensive hormone testing to establish your baseline levels and identify any imbalances contributing to fatigue, mood swings, weight gain, or sleep disruption. When needed, bioidentical hormone replacement therapy (BHRT) can complement your lifestyle changes to restore optimal balance and energy.

At North Texas Vitality, Dr. Fliedner integrates BHRT for complete personalized care by providing the following services:

  • Baseline hormone testing to assess cortisol, thyroid, sex hormones, and more.
  • Evidence-based BHRT therapy tailored to your body.
  • Ongoing support combining lifestyle tools and clinical therapy.

Ready to Support Your Mind and Hormones?

Meditation is a powerful practice, but it doesn’t have to stand alone. At North Texas Vitality, we take a whole-body approach to wellness,  helping you calm your mind, regulate your hormones, and feel more like yourself again.

If you’ve been feeling overwhelmed, burned out, or just “off,” meditation can be a significant first step. But it’s even more effective when paired with personalized care. Dr. Fliedner bioidentical hormone therapy can help identify what’s going on beneath the surface and support your body’s natural balance.

You don’t have to figure it all out on your own. We’re here to help you create a plan that works for your life, with real tools, real answers, and real results.

👉 Contact us today to schedule your hormone consultation and take the next step toward long-term health and peace of mind. Call our office at (469) 455-1665 or fill out the form below.

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