Mindfulness and Meditation for Health & Wellness in Tampa
Author: Amanda Farris, LCSW, QS
Reviewer: Kaitlyn Shelp, MA, LMHC ✓
Published March 16, 2025
Before diving into this article, I invite you to take a moment to settle into yourself. Maybe plant your feet on the ground or notice how your seat feels. Take a few deep, cleansing breaths, allowing the belly to expand as you inhale through your nose and completely empty as you exhale through your mouth.
In the 25 years I have been practicing mindfulness and meditation, and the last 7 I have been teaching it, I still feel like I have so much to learn. It is my hope for this short piece to offer an introduction for the newcomers and fundamental reminders for the long-time practitioners that there is no true goal. The goal is the practice and the benefits you experience along the way.
What is Mindfulness and Meditation?
Meditation, often referred to as the practice of mindfulness, is a valuable tool used to cultivate an increased sense of awareness and ease.
Jon Kabat-Zinn, a Professor of Medicine emeritus and the founder of the Mindfulness-Based Stress Reduction Clinic at the University of Massachusetts Medical School, provides a great definition of mindfulness: ‘paying attention, on purpose, in the present moment, non-judgmentally.’
Being mindful is about observing, without judgment, and creates a space to differentiate between what can be controlled and what may be best to let go of. Numerous adages emphasizing the concept of “letting go” are commonly encountered in various contexts. Often attributed to Buddha, motivational speakers, or religious texts, they all convey the idea of releasing insignificant matters. Perhaps, if it were as easy as just “letting go,” you wouldn’t be reading this article.
Withholding judgment for your thoughts, your state of being, or any expectations you have for your meditation or mindful practice allows you to become familiar with the concept of true awareness and acceptance. Long-time practitioners of meditation become comfortable with the discomfort of relinquishing control. Accepting things or people as they are provides you with more space and energy to seek out the things in your life that truly bring you joy, comfort, and safety.
Benefits for Mental Wellness
Mindfulness and meditation provide a powerful combination of benefits, from reducing stress, to improving physical health and brain function, and even sleep. These practices promote overall wellbeing in a concise yet comprehensive way.
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STRESS REDuction
A consistent mindful practice works like a muscle. The more you show up to the gym, the stronger you will become. Mindfulness works in much the same way. Just a few minutes a day creates a stronger foundation for navigating daily stressors, both expected and unexpected.
PHYSICAL HEALTH
There is significant evidence to support increased energy and brain function with a regular meditation practice. Additionally, evidence suggests that meditation decreases blood pressure, slows heart rate, and increases effective sleep.
Cognitive impacts
Medical studies have shown that mindfulness and meditation practices can have positive impacts on working memory and decision-making. This increased cognitive flexibility may have a great impact on a person’s cognitive function, physical health, and relationships.
incorporating your practice into therapy
Mindfulness and meditation practices can be incorporated into aspects of evidence-based practices such as Mindfulness-Based Stress Reduction therapy (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT). If you are familiar with leading therapeutic approaches such as Eye Movement Desensitization and Reprocessing or Dialectical Behavioral Therapy, you may notice these treatment modalities rely heavily on mindfulness tools to support their efficacy.
How to Practice
You practiced a bit as you started to read this article. Perhaps pause here and relax your jaw, shoulders, and adjust your seat as desired. Once you find yourself in a rooted position, I offer you the space to take a few cleansing breaths to recenter. Big inhale through the nose, expanding the belly, and slow exhale through the mouth to fully empty. Returning to your normal breathing pattern once complete.
While this practice sounds simple, it can be difficult to quiet the external noise and make mindfulness accessible. Getting outside can be a great place to start to practice these new tools. The Tampa Bay area is filled with countless avenues for accessing nature. The beaches are beautiful with their soft white sand and hushed waves; you can find yourself focusing on the sights and sounds without realizing that you are being mindful. As the weather warms, the beaches become busier, and you may prefer a more shaded or secluded natural habitat. The area is filled with a great many parks, including Weedon Island Preserve, Ft. Desoto Park, Picnic Island, and the historic Philippe Park in Safety Harbor. These are just a few locations nearby that offer a tranquil opportunity to shift your focus from the noise of constant notifications and demands and center yourself back to your roots. On your next outdoor walk, notice the shape of the leaves (you might find a heart!), appreciate a bird crossing your path, or lay down a blanket and watch the clouds move across the sky.
Many people also find a physical practice to be a great way to access mindfulness and meditation. If that calls to you, find a class that piques your interest at a yoga studio close to home. There are dozens around the area that are filled with experienced yoga teachers and practitioners that would love to hold space for you to find a few moments of zen.
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Integrating with Therapy
Integrating mindfulness with therapy offers a powerful approach to mental health treatment, enhancing self-awareness, emotional regulation, and overall well-being. We utilize mindfulness-based interventions to empower clients to observe their thoughts and feelings without becoming overwhelmed by them. The integration of mindfulness and therapy fosters a deeper connection between mind and body, promoting resilience and long-term emotional harmony.
A mindful moment may be helpful for an intervention during times of high stress, and it is with regular practice that most clients report an overall increased sense of calm and resiliency.
Resources of Local Community Events
Before you close this article and resume your activities, take one final big, deep breath. Maybe this is your deepest one of the day. Hold at the top, and slowly - as slowly as possible - exhale through the mouth. Lastly, if this resonates with you, I offer this note for the day: May I be kind and gentle toward myself and others today.
Resources
Jamil A, Gutlapalli S, Ali M, et al. (June 19, 2023) Meditation and Its Mental and Physical Health Benefits in 2023. Cureus 15(6): e40650. DOI
