Meditation is a technique millions of people use to help focus and calm the mind. Although meditation is often associated with religion, the practice of meditation does not have to be religious. The techniques used are designed to help a person gain insight and to assess or manage life's processes, which may include physiological, mental, emotional or spiritual issues.
The American Heart Association recommends that heart patients spend 15 to 20 minutes daily on quiet reflection, deep breathing and visualization of a peaceful scene. It also suggests classes in meditation or yoga, after consulting a physician.
The National Institutes of Health also recommends reducing risk factors for heart disease by trying stress management techniques such as meditation or yoga. This U.S. government agency has sponsored research into meditation as a treatment for certain heart patients, such as those awaiting a heart transplant. Meditation exercises have been shown to be beneficial for people with various other conditions, such as chronic pain, irritable bowel syndrome (IBS) and AIDS.
For people with busy lifestyles, meditation exercises may help to reduce stress and re-center or re-focus themselves in the midst of a tornado of to-do lists, concerns and worries. They may be done alone or in conjunction with relaxation exercises or a breathing exercises. Meditation exercises may also be performed as part of activities such as yoga or tai chi.
There are numerous basic meditation exercises that people can do to lower stress levels and improve health. A more structured form of meditation called transcendental meditation - involving sitting and repeating a word or a phrase called a mantra - has also shown heart health benefits. For example, it has been shown that this form of meditation is associated with decreases in atherosclerosis, high blood pressure and other risk factors for heart disease and hospitalization. People interested in learning this form of meditation are encouraged to find a class, instruction book or videotape on the subject.
It is important that patients consult their physician before starting a meditation program. A physician may be able to suggest ways in which meditation can be used in conjunction with standard treatment methods.
Upon waking
People who wake up thinking how terrible the day is going to be are usually more easily upset by small events that occur over the course of the day. People who wake up with enthusiasm and happiness are less vulnerable to being upset by minor disappointments or setbacks. In other words, they are less likely to feel stressed.
A meditation exercise can be helpful in starting the day in a healthy, strong, enthusiastic frame of mind. The steps for this exercise are as follows:
With the eyes closed, take a few deep breaths in through the nose and out through the mouth. With each breath, imagine the body getting stronger and healthier, until it is radiating with energy.
Imagine standing in a beautiful place just after sunrise, such as the beach by the ocean or the top of a mountain. Feel the sun shining warmly and the breeze blowing all around. Listen for the sounds that would be heard in this place as life is waking up to another day.
Imagine stretching the arms out to embrace the new day, claiming it as an adventure. Then imagine speaking in a deep, clear and powerful voice while stating the intentions for the day despite any obstacles. For example, “No matter what happens today, I will maintain my sense of humor.” Or, “No matter what this day may bring, I will not forget what is truly important in my life.”
Take a moment to feel the effect of those words, and then begin the adventure.
While waiting
Waiting can be very stressful. Take the following examples:
Waiting for test results to come back
Waiting for a child to come home
Being in the waiting room of a medical office or hospital
Waiting for a loved one to come out of surgery
During these stressful periods of waiting, it can be helpful to do a meditation exercise to relieve stress rather than allowing it to get worse. Getting stressed out will not help any of the above situations, and is often harmful. Therefore, people are encouraged to try a meditation exercise such as the following:
Close the eyes and take a few deep breaths, in through the nose and out through the mouth.
While sitting, imagine being at the top of 10 stairs that lead down to a door. Imagine taking one step down toward the door. During this visualization, the body feels more heavy and relaxed, sinking gently into the chair. With each visualized step toward the door, the body continues to feel heavier and more relaxed.
Upon reaching the visualized door, open it and step out into the most beautiful, relaxing scene imaginable. Perhaps there is a waterfall, cool forest or the perfect vacation spot.
Spend a few moments soaking in the sights, sounds, textures, smells and even tastes associated with this place.
Before coming back from this place, take something to provide strength and a reminder of this relaxing break from the worries of the day.
Come back through the door and climb back up those steps, feeling more refreshed and stronger with every step.
Take a deep breath and open the eyes.
Prior to sleep
Thinking about stressful situations before going to sleep can trigger the stress response, which is the opposite of what the body requires in order to wind down and go to sleep. A meditation exercise can help people to get their attention from their racing thoughts to their hard-working body’s need for sleep. The following meditation exercise may be done with soft music, nature sounds (e.g., ocean waves) or a relaxation tape playing in the background. It may also be done in conjunction with a relaxation exercise or breathing exercise.
Each step of this exercise can be done while lying in bed. The steps are as follows:
Close the eyes and take three deep, cleansing breaths. Focus on inhaling clean air and exhaling stale air.
Continuing to breathe deeply, spend a few moments focusing attention on the toes. Attention is fully focused on this part of your body when one can mentally visualize the position of each toe. This in itself can be quite relaxing as attention shifts from the mind to the body. Imagine the toes to be warm, limp and relaxed.
Now focus attention on the ankles. Imagine any knots or tension in the ankles to loosen and unravel, falling away while continuing to breathe in fresh, cleansing air.
Continue to spread this blanket of warmth and relaxation up over the knees, thighs, pelvis, stomach and chest.
When reaching the shoulders, imagine massaging fingers working out the tension in the shoulders, upper arms, forearms, hands and fingertips. Let those massaging fingers continue to massage up the neck, jaw and cheeks, until feeling completely relaxed from the cheeks all the way down to the toes.
Now imagine a cool facecloth over the forehead, soothing away any doubts, worries or concerns.
Feeling relaxed from head to toe, continue to take deep breaths and remember that this state of relaxation can be achieved at will.
Questions for your doctor regarding meditation
Preparing questions in advance can help patients have more meaningful discussions with their physicians regarding their conditions. Patients may wish to ask their doctor the following questions about meditation exercises:
Can meditation assist in treating heart conditions?
Are there any medical reasons not to try meditation exercises?
Do you recommend any particular form of meditation exercise?
Where can I learn more about meditation exercises?
Are there any exercises I should not try?
What sorts of changes can I expect to experience by doing meditation exercises?
Are there any other lifestyle changes I can make to improve my condition?
Is it safe to participate in meditation exercises if I am pregnant?
