We have seen “mindfulness” and meditating being written about everywhere, and there’s good reason. By taking a few minutes during the day to pause, breathe deeply, and relax, we can “quiet our minds.” It helps to lift mood, reduce fatigue and encourage feelings of peace, calm and gentleness toward the self.
The mind plays an important role in our capacity to cope with disease and pain.
When it is successfully practiced by those living with lupus, meditation has the capacity to reduce stress levels and anxiety, to help bring depression and mood disorders under control, and to change the perception of pain. In addition, meditation can help lupus warriors who suffer from a long-standing problem: insomnia. Since insomnia may be related to the pain, anxiety, or neuropsychiatric symptoms, meditation, mindfulness or prayer may help. It stands to reason that helping to bring these symptoms under control with meditation and other practices could bring lupus warriors relief from insomnia.
Why meditate?
Meditation is a powerful tool that can reduce stress, help our physical health, ease chronic pain and support better sleep. Meditation has also been proven to improve mental and emotional wellbeing.
If you’ve never tried to meditate, don’t worry. It’s incredibly simple to start:
1.Find a quiet spot where you will not be interrupted or distracted.
2.Sit or lie down in a comfortable position. Feel free to use pillows to make your experience more enjoyable.
3.Make no effort to control your breath, simply breathe normally.
4.Bring your attention to your breath. In and out. In and out.
5.Bring your attention to your body and thoughts.
6.Bring your attention to any emotions that are present.
7.Be kind to yourself.
There is no right or wrong way to meditate. Wherever your mind wanders, it’s okay, simply return your mental focus back to your breath. Whatever emotions come up, simply be with them. Some people feel physical energy moving through their body, and others feel sadness, anger, or even laughter come through. The key is to be kind and gentle with yourself. Start in small increments and work up to more time as you become more acclimated. A good beginning goal is 2-5 minutes. Set a timer so you don’t have to wonder about an end time.
If you’re just listening to all the noise in your brain and being reactive, you’re gonna lose it. That’s normally where people live. Being able to find a place of stability outside of that noise means first disengaging and understanding that it’s noise and it’s not you.
#LupusInColor
