When we experience pain or are going through a period of rehabilitation often this is accompanied by an increase in psychological stress. This stress may be due to financial burden, inability to exercise or perform usual activities, and being in physical pain. Stress can cause physiological changes such as elevated cortisol levels, increased heart rate, increased blood pressure and a dysregulated immune system.
Meditation has been shown to decrease blood pressure, regulate the immune system, improve respiratory rate and sleep (van der Zwan 2015)
As we work to improve our physical health it is also important to take care of our mental health.
Meditation is a great way to enhance the overall effects of the rehabilitation process.
Here is Part 2: of our meditation series: “The HOW”- Intro to basic meditation and ways to incorporate it into daily life.
Meditation Tips and Techniques:
Timing: Meditating at first can be a challenging and frustrating task, therefore timing is very important. It is crucial that you choose a time of day where you are not too tired or overwhelmed by the things happening around you. I have the most success meditating in the morning before anyone else in the house is up and the world around me is quiet.
Position: Seated or lying in a comfortable position. Make sure that you have everything you need in place so that you do not fidget or become focused on your discomfort as you will be in this position for at least 10 minutes. Feeling uncomfortable is a really easy way to lose focus.
Surroundings: What room or space gives you the most joy or feelings of relaxation? Living room? Kitchen? Office space? Bedroom? Favorite chair under a window? If any of these things I listed sparked immediate anxiety then this is NOT the place you want to glide into that peaceful state of mindfulness and relaxation.
Breath and Sequence: Sitting in one place for 10 minutes is the “easy” part. Calming and quieting your mind for 10 minutes without judgement is a completely different beast. By using your breath and a body scan sequence we can help to calm our mind and sink deeper into that meditative state. Start at your feet and take note without judgement of each segment of your body while sending a breath of love, appreciation and gratitude to that area.
10 day challenge:
We challenges you to meditate for 10 minutes a day, over the course of 10 days! The best way to create new habits is consistency and practice! Just like we exercise and strengthen muscles skeletal muscles we must also strengthen our mindfulness muscle! See how you feel after the 10 days and maybe reflect on ways that you were successful and not as successful. What worked best and what was challenging?
Tell us how you did!
Meditation Part 3: What tech can help you meditate?
Top apps and gadgets to help guide us in our journey of mindfulness.
Insight Timer
Pros: This app allows you the freedom to pick and choose depending on how long you have to practice, what style you’d like (e.g. body scan, loving kindness, anxiety/stress reducing, etc.), or just set a timer and sit without guidance,”
Cost: Free! .
YogaGlo
Pros: There area large variety of guided meditations to choose from with such well-respected teachers. Plus, you can customize your workout by choosing the length, teacher, and/or level you want, as well as a variety of topics and focal points that can help you zero in on specific meditation goals
Cost: Free 7-day trial/ $22.99 per month after trial.
Headspace
Pros: One of the best known meditation apps. They offer hundreds of guided meditations, mini-meditations, sleep sounds, SOS meditations for emergencies, meditations for kids and animations to help you better understand meditation
Cost: $7.99 to $12.99 per month after trial.
Ensō
Pros: For those well-versed in meditation, I love the Ensō app which has a simple timer that you can set with bells at different intervals to keep you alert and set a soothing endpoint to your practice.
Cost: Free, in app purchase.
Calm
Pros: Contains topics ranging from calming anxiety to gratitude to mindfulness at work—as well as sleep sounds, nature sounds, and breathing exercises—you can really choose your focus. “There are new meditations every day, progress trackers, and seven-day and 21-day programs for beginners
Cost: Free, in app purchase.
10% Happier: Meditation For Fidgety Skeptics. 10 Percent Happier For Fidgety Skeptics.
Pros: This app has meditations aimed to help users with anxiety and sleep, and there is new content each week. More than 500 videos and additional content added each week.
Cost: Free and premium version.
