Having a stressful disease like multiple sclerosis can cause racing thoughts, anxiety, and loss of inner focus. I often find myself worrying too much about the future, which is not yet carved in stone. And I also find myself not enjoying the present moment, which can bring serenity and an awareness of beauty and the preciousness of life. The following meditation techniques are short and simple, and they can restore needed peace of mind and focus on the present moment.
Mindfulness Meditation
A form of meditation that brings the participant into the present, calming moment is mindfulness meditation. Participants can access this present-mind status by concentrating on their current breathing.
The process of mindfulness meditation is simple. As a person becomes mindful of his or her surroundings (sights, sounds, smells), he or she settles into a comfortable spot and becomes aware of the breathing process. The mind relaxes and focuses on this breathing as the outside world disappears. Slower, relaxed breathing is helpful for heart rate, digestion, blood pressure, and anxiety. Distracting thoughts are squelched with the promise of addressing them later.
This practice and all of the other meditation practices can range from 5-15 minutes, and are most helpful if done two times a day.
Journey Meditation
This form of meditation involves visualization. The participant imagines a peaceful, relaxing scene in his or her mind, including sounds and smells. Relaxation sets in as the meditator concentrates on this peaceful image, such as a beach, a forest, a farm, and so on.
Practicing journey meditation involves sitting in a comfortable spot and resting hands on the knees or thighs. Several slow breaths clear the mind as the meditator imagines a serene image. The focus on this scene banishes worries as relaxation and tranquility set in.
Movement Meditation
This form of meditation, which involves movement, can include yoga and tai chi stances. It helps to draw in good energy and cast out bad, stale energy.
To practice movement meditation, cleanse the body with a few initial deep breaths. Then take a comfortable stance or sitting position and concentrate on flowing, fluid movements of your choice, such as opening the arms or stretching out the legs. This meditation focuses on the movements that the body makes, and it is great for stiff, painful joints or sore muscles.
Vibrational or Sounding Meditation
This type of meditation has been seen in movies and on television. It employs the use of a repetitive sound or word; essentially it is a form of chanting. The word “vibrational” comes from the movements or vibrations of the vocal cords.
To practice vibrational/sounding meditation, pick a comfy spot and sit or stand. Cleanse the mind with several deep breaths. Then select a word that appeals to you. A good choice would be one that is multi-syllabled and calming, such as “peacefulness.” Short sounds like “ah” or “ohm” also work. Chant the word and focus on it, letting the outside world fade into the distance.
