Chances are, if you have or suspect that you have fibromyalgia, chronic fatigue or any ongoing, painful condition, you have heard about meditation as a way to reduce pain symptoms. The benefits of regular meditation are well documented but many of us still have difficulty working meditation into our daily routine. I’d like to try to change that for you, because I have seen a major benefit in my fibromyalgia pain levels after incorporating a meditation practice.
First, ease up on yourself and realize it is called a meditation “practice” because that is exactly what you will be doing. There is no PERFECT meditation. You don’t have to sit on a special pillow with your legs like a pretzel and a beatific smile for hours a day. The goal is to set a consistent time each day (at least 10 minutes, 20 is even better) to slow down your breathing, relax your muscles and drop out of the harried pace of everyday life.
Most of us run around like our hair is on fire, rushing from one “must-do” task to another and that puts us in a constant state of “fight-or-flight” which causes all kinds of problems in our bodies and our brains and results in the #1 cause of all pain and illness–the big S, STRESS. The antidote to all this? Meditation.
Meditation is powerful because it addresses stress in three specific areas: physical, mental/emotional and spiritual. When these three are off-kilter, you can guarantee your fibromyalgia pain will be cranked up to top volume. Soothe these areas and the pain greatly reduces, and often subsides. Now, do you think you can find 10 minutes a day to meditate? If you are in the kind of pain I used to be in, I think you can!
Here’s how to start:
1. Set aside a sacred, consistent 10-20 minutes per day
That means NOTHING interrupts this time. Unless someone is bleeding and you need to save a life, you commit to stick to your meditation plan. Many people choose first thing in the morning so they can tick this one off the list before the busyness of the day starts and begin their day in a healthy direction.
2. Find a quiet, pleasant corner where you can be alone
This may be outside, or it may be in bed, or it could be a special little corner you set aside in a room in your home or office. You can keep it simple or dress up the space with fragrant candles, essential oils, mood music, whatever feels relaxing and inviting to you. Important part is, when you are in this space meditating, you make it clear you are NOT to be disturbed. Phone ringer off, mobile stowed away, door closed, disconnected.
3. Get comfortable (sit or lie down) and be aware of your breath
Simply observe the breath going in and out and with each in-breath say silently, “I’m breathing in love and positive energy” and on each out-breath, “I am breathing out tension and stress.”
4. Progressively relax each muscle from head to toe
After concentrating on getting into a relaxed breathing pattern, focus on one part of the body at a time, relaxing each muscle from head to toe. Take your time and really let go of all tension in that area before going on to the next area.
5. Consider taking a mindfulness meditation class or using a guided meditation audio
Some people, myself included, do best with a voice guiding my meditation, set to background music. There are several great meditations offered online, some for free and some for purchase. I particularly like www.Zen12.com because they offer affordable guided meditations for the entire year (1 per month) that are around 12 minutes long and the British gentleman who does the narration has a lovely, hypnotic voice. Experiment to find what works for you.
What is your experience with meditation? If you meditate regularly, what effect has it had on your mood or on your pain? Please share by commenting below.
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Interesting article Deborah and something I need to get better at doing as well. I have definitely gotten better slowing down my life and don’t live it anymore like “my hair is on fire” (love that) but certainly have seen the benefits of meditation myself, I just need to make this more of a regular routine. I know in the past I have enjoyed Oprah and Deepak’s meditations so for me, maybe that’s a good place to revisit. Thanks for the reminder!
You are very welcome Lisa. I like the Oprah/Deepak meditations too!
These are great and easy-to-implement tips, Deborah. I also do better with guided meditations. Luckily, I’ve been able to find some great meditation apps for my phone. Even my kiddos like doing some of the 20-minute meditations.
I love that you have your kids meditate with you Tiffany! Imagine how our world would change if all kids learned to do this.
Great article! I agree that when I practice meditation daily and consistency that my mood is brighter, I feel calmer and have less pain. There are a few of my go-to unwind and fall asleep things I do. I practice TM (transcendental meditation) with a repeated mantra, usually in the morning for 20 minutes. If I don’t have time, I do it on my lunch break. I also like to chant Sanskrit mantras. When I chant at night before bed, I fall asleep immediately. Sometimes, I play my crystal singing bowls in the evening to totally relax and unwind. Singing bowls can entrain your brainwaves into alpha or theta. There are many great recordings of singing bowls that are sooooo powerful to help with insomnia. Jonathan Goldman has one that’s terrific. I lay down on my couch with all the lights off, phone off, blue lights on (Christmas lights I have around my window all year round). My body knows when those blue lights are on and I hear the singing bowls, its time to relax and sleep. 90 percent of the time, I fall asleep on the couch and go to bed. For me, if I do it in bed, for some reason, it isn’t as effective. Its almost like I have associated my bed with frustration of trying to fall asleep.
What I REALLY struggle with is getting up and going to bed at the same time every day. I have a sporadic work schedule, so my shift is different every day of the week. This is a huge part of the problem. On the days I don’t have to be at work until 12 noon, I try to sleep in until 8:00 am or 8:30 am , which helps me to function better at work. On the days I have to get up at 5:30 am, I’m like a zombie, barely functioning at work. And I’m guilty of staying up later on weekends. Especially when I rehearse with my band.
I like your sleeping tips. It’s so important to have a routine and to be consistent, which can be tougher than it seems at times! Keep up the good work Gina.