meditation & cancer

Face Time: Ed Gabrielsen: Finding peace

wildmind meditation news

Dan Hartill, Lewiston Sun Journal, Maine: Ed Gabrielsen has spent his life trying to marry the body and the mind, first as a singer and later as an instructor of yoga and meditation. He has worked with people touched by cancer at the Dempsey Center, teaching a class titled “Music and Meditation.”

He currently teaches at Healthy for Life Wellness Center in Norway, where his wife, pediatric doctor Jill Gabrielsen, also has a medical practice.

Name: Ed Gabrielsen

Age: 47

Hometown: Norway

Single, relationship or married? Married

Children? We have two children.

You’ve been a musician for a long time. What does music do for you? Music is an art that expresses thoughts and emotions in a way that goes beyond words. I feel very fortunate to be a musician because my life is filled with this wonderful form of communication. Music brings me experiences of joy, solace, beauty and peace.

How is music and meditation part of your daily life? Every day I find time to sing and play the piano. I also find time every day to sit quietly in stillness. These are my two basic daily practices.

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When did you discover meditation? I was in my 20s, and I was miserably unhappy. My unhappiness drove me into meditation practice. Sometimes suffering does that.When you work with people struggling with cancer, either in themselves or a loved one, how do you handle their individual needs? I am not an expert on cancer or bereavement. I am just a meditation practitioner, which means I am continually striving to dwell in mindfulness, in other words, to be completely present in this moment. This turns out to be beneficial in many situations. Just be present. Be here now. Listen. Maybe say a word or two, but mostly listen.

How can someone begin learning about meditation? It’s good to sit with a group that meets weekly. Sometimes yoga centers offer meditation classes. I sometimes teach classes. There are several Buddhist groups in Maine now.

Do you see your work as bridging the mind and body? I guess you could say that. Meditation begins with the mind. We are training the mind.

Are there folks who are immune to music or meditation? There are people who are too impatient, who are looking for a quick fix. These people give up before they see any benefit. Meditation practice requires patience and persistence, just like learning to play the piano.

How do you respond to skeptics? I encourage them to be skeptical. We need to ask questions. We need to find out for ourselves what is really true. As he was dying, the Buddha said to his disciples, “Don’t just believe me. Be a lamp unto yourselves.”

Are there universal pieces of music that make everyone feel better? Listen to your breath. Breathe in. Breathe out. You are alive. Appreciate your life. Be grateful. Be content. This is the most beautiful music. Just breathing in and out.

Can music or meditation heal you? Peace is our true home. Peace is our true nature. Love, compassion, forgiveness, acceptance, letting go, wisdom: these are the things that heal us. Music and meditation are simply vehicles that lead the way home.


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Beastie Boys’ Adam Yauch ‘smashing’ cancer with meditation

Adam Yauch of the Beastie Boys has invited fans to join him in daily meditation sessions. In an e-mail blast sent Tuesday afternoon, Yauch said that he and a few friends were participating in the twice-daily meditations and were hoping kindred spirits might join them.

“We are picturing smashing apart all of the cancer cells in the world,” wrote Yauch, who is in recovery after being diagnosed with a cancerous tumor on his parotid gland last year. The rapper, also known as MCA, is hoping friends and fans will join him at 9:30AM and 6:30PM ET, for about an hour and a half.

“We are visualizing taking the energy away from the cancer, and then sending it back at the cancer as lightning bolts that will break apart the DNA and RNA of the cells,” he added. “If you have the time, please join us in whipping up this lightening storm. Mind over matter …”

Yauch also offered his prayers for the earthquake victims in and explained that Yoko Ono “will be joining the meditation by visualizing all of us dancing with joy to celebrate the world without cancer.”

[via Spinner]
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Does stress feed cancer?

Here’s another good reason for taking up meditation — a new study shows that stress hormones make it easier for malignant tumors to grow and spread.

From Scientific American:

A little stress can do us good—it pushes us to compete and innovate. But chronic stress can increase the risk of diseases such as depression, heart disease and even cancer. Studies have shown that stress might promote cancer indirectly by weakening the immune system’s anti-tumor defense or by encouraging new tumor-feeding blood vessels to form. But a new study published April 12 in The Journal of Clinical Investigation shows that stress hormones, such as adrenaline, can directly support tumor growth and spread.

For normal cells to thrive in the body, “they need to be attached to their neighbors and their surroundings,” says the study’s lead author Anil Sood from The University of Texas MD Anderson Cancer Center in Houston. Cells that detach from their environment undergo a form of programmed cell death called anoikis. “But cancer cells have come up with way to bypass this effect—they avoid anoikis,” Sood says. This allows cancer cells to break off from tumors, spread throughout the body (in blood or other fluid) and form new tumors at distant sites—a process called metastasis. So Sood wondered: Could stress affect anoikis? “It surprised us that this biology hadn’t been studied before,” he notes. “Stress influences so many normal physiological processes. Why wouldn’t it be involved in tumor progression?”

Sood and his team first studied the effects of stress hormones on human ovarian cancer cell anoikis in culture. Cells that were exposed to stress hormones were protected from self destruction—meaning they could survive without being anchored to their surroundings. The stress hormone treatment activated a protein called FAK (focal adhesion kinase), which is known to protect cells from anoikis. Inhibiting FAK reversed the effects.

But real tumors behave differently than cancer cells in vitro, so Sood and his team extended their exciting findings into a mouse model of cancer. After receiving a transplant of ovarian cancer cells, mice were restrained to cause stress. As such, their tumors grow more quickly. Isoproterenol (a drug similar to adrenaline) had the same accelerative effect. The tumor-feeding effects of behaviorally and pharmacologically induced stress, both of which were mediated by FAK, were inhibited by the adrenaline-blocking drug propranolol.

But how closely does the stress caused by restraining a lab animal mimic that experienced by human patients? Sood and colleagues looked at samples from 80 cases of human ovarian cancer grouped according to patient stress using the National Institutes of Health’s Center for Epidemiological Studies Depression scale as a surrogate marker. Patient stress (according to the scale), along with elevated stress hormone activity were associated with higher levels of activated FAK, which was in turn linked to faster disease progression.

Ovaries contain high levels of stress hormones compared with other organs, but Sood plans to investigate whether the stressors could still be involved in other types of cancer. He hopes to identify ways to interfere with the tumor-feeding effects of stress hormones either behaviorally or pharmacologically. “Reducing the hormone levels may not be so easy,” Sood says. “Blocking the receptors using drugs like beta-blockers or antidepressants may be a better strategy.” Teaching patients to manage their stress using cognitive behavioral therapy might also be effective, he adds. “We’re really trying to understand the biology. We hope it will help us identify better therapeutic strategies.”

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Mindfulness meditation helps cancer patients and caregivers

The words, “You have cancer,” forever change one’s life. Even when the chances of cure or long-term remission are high, there is often questioning that takes place. Why me? What caused the cancer? What could I have done to prevent it? Will it come back? Is this new ache the cancer coming back or getting worse? Will the tests come back normal? Will I live long enough to see my children or grandchildren graduate from school or get married?

Family members of cancer patients may also wonder and worry: Will my loved one be okay and live a long time? Will we be able to handle challenges that we may face? This kind of wondering and questioning, for both cancer patients and family members, is normal. However it may be overwhelming and escalate to an unremitting sense of unease and anxiety.

Chronic psychological stress, the kind that goes on for many months or years, can certainly take its toll on a person’s wellbeing and overall health. Worrying interferes with our ability to fully enjoy life and also puts us at risk for illness. When we are stressed, our bodies produce chemical substances called stress hormones that are helpful and protective in the short run. Over time, though, chemical imbalances in our body develop and can lead to inflammation, suppressed or abnormal immune function, impaired metabolism, and cardiovascular problems.

People with cancer and their loved ones can use relatively simple approaches, like mindfulness meditation, to cope with the uncertainties and challenges associated with cancer. Much research over the last 20 years has documented psychological and physical health benefits of mindfulness training for stressed persons and for patients with various health conditions. Emory researchers are involved in research in this area including studies with cancer patients and family caregivers.

Mindfulness meditation involves deliberately paying attention to one’s experience in the present moment with a sense of openness and gentleness. Oftentimes the breath is used as an anchor and neutral point of focus. So often we are caught up in our thoughts such as regrets or stories about the past or planning or worrying about the future that we fail to fully experience the reality of our present experience.

Mindfulness can be done anywhere and anytime, and can take just a minute or two. Of course, the more you practice it the more it will be cultivated and become part of you. An easy suggestion to practice mindfulness is STOP: S=Stop and slow down; T=Take a few slow deep breaths, noticing the sensations of your inhale with your chest and belly expanding and then the release as you exhale; O=Observe thoughts, emotions and body sensations; P=Proceed with awareness and curiosity.

Susan Bauer-Wu, PhD, RN, is an associate professor at Emory University’s Nell Hodgson Woodruff School of Nursing and a faculty member of Winship Cancer Institute at Emory University. She also is a Georgia Cancer Coalition Distinguished Cancer Scholar.

Become a fan of AJC Health Care on Facebook and follow ajchealthcare on Twitter for more health care news and health advice.

Atlanta Journal-Constitution

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Meditation: Coping with cancer

Chicago Tribune: Meditation can help teach us how to calm our minds and can lead to powerful reductions in stress, anxiety and depression, according to Memorial Sloan-Kettering Cancer Center in New York. It also can help a cancer patient reconnect with inner strengths.

Practitioners also claim meditation increases mental efficiency and alertness and raises self-awareness, all of which contribute to relaxation.

It is practiced in many forms, says the American Cancer Society, including:

Transcendental meditation: Repeating a word or phrase, called a mantra, either silently or aloud.

Mindfulness meditation: A person observes sensations, perceptions, and thoughts without judgment as they arise.

Meditation in motion: Tai chi, qigong, and the Japanese martial art aikido use poses, stretches and controlled breathing.

The goal of meditation is to isolate oneself mentally from the outside world by suspending the usual stream of consciousness. It can be guided by health professionals, yoga masters or masters of different schools of meditation, the ACS says.

It can also be self-guided by choosing a quiet place, sitting or resting with eyes closed, noticing one’s breathing and physical sensations, and letting go of all intruding thoughts.

Though it has proven benefits of promoting relaxation and reducing chronic pain and sleeplessness, ACS says, it is not a treatment for cancer and using it instead of traditional medical treatments could have serious consequences.

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Meditation improves wellbeing of cancer patients

Malaysia News: Transcendental Meditation (TM) reduces stress and improves wellbeing among women with breast cancer, according to a new study. Read more here.

A total of 130 women with breast cancer, 55 years and older, participated in the two-year study at Saint Joseph Hospital.

The women were randomly assigned to either the TM technique or to a usual care control group. They were administered quality of life measures, including the Functional Assessment of Cancer Therapy-Breast (FACT-B), every six months for two years.

‘The women in the study found their meditation practice easy to do at home and reported significant benefits in their overall quality of life,’ said Sanford Nidich, study co-author and senior researcher at the Institute for Natural Medicine and Prevention (INMP), Maharishi University of Management.

‘Emotional and psycho-social stress contribute to the onset and progression of breast cancer and cancer mortality,’ added Nidich.

‘Data from this well-designed clinical trial and related studies suggest that effective stress reduction with the Transcendental Meditation program may be useful in the prevention and treatment and of breast cancer and its deleterious consequences,’ said Robert Schneider, study co-author and director, INMP.

Women over 50 years have four times the incidence of breast cancer compared to women below 50, which remains a leading cause of death among them, according to the National Cancer Institute, said an INMP release.

The project was a collaboration between the Centre for Healthy Aging at Saint Joseph Hospital; the Institute for Health Services, Research and Policy Studies at Northwestern University; the department of psychology at Indiana State University and INMP.

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University studying meditation as sleep aid for cancer survivors

Salt Lake Tribune: Cancer patients who have trouble getting sleep at night are being sought for a new pilot study exploring the potential of meditation techniques as sleep aids.

The study will probe the effectiveness of “mindfulness meditation” and “mind-body bridging.”

“Awareness training using mind-body interventions is becoming increasingly popular as an alternative to pharmacotherapy, which may have many side effects,” said University of Utah researcher David Lipschitz, who along with Yoshio Nakamura, another U. researcher, will be conducting the study.

Mindfulness meditation teaches awareness and the skill of paying attention in a particular way, on purpose, in the present moment. It combines basic meditation and yoga, and is based on a program called Mindfulness-Based Stress Reduction, or MBSR.

The MBSR program was developed to treat persistent and elevated levels of stress, sleep disturbance and other behavioral problems.

“Programs such as Mindfulness-Based Stress Reduction have shown many benefits for improvements in many different conditions, including sleep,” Lipschitz said.

Mind-body bridging is a technique developed to bring one back to the present moment, to experience thoughts, emotions and physical sensations. It aims to reduce the impact of negative thoughts that contribute to stress.

Over the last two decades, Lipschitz said, complementary alternative medicine has gained ground — and the support of The National Institutes of Health.

“Giving doctors the option of evidence-based treatments will provide both them and their patients with alternatives that can complement what their patients receive in regular care,” he said.

Cancer patients in particular may lend some important insight into how much and how well alternative therapies like these work, Lipschitz said, because they are affected physically and psychologically by the disease and its treatments.

“In many cases, these effects persist well after treatment is over since people have concerns about the cancer returning,” he said. “Sleep problems are frequent in many post-treatment cancer patients and many of them are taking medications for better sleep.”

A growing number of studies show that following a yoga or meditation program can help people catch more Z’s, Lipschitz said, but more research is needed to understand the minimum of training needed to see benefits.

One study at the George E. Wahlen Department of Veterans Affairs Medical Center in Salt Lake City showed VA patients with sleep disturbance showed improvements in their sleep after two weeks of mind-body bridging.

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Some women say meditation, relaxation help battle cancer (Kansas City Channel)

Kelly Eckerman, KMBC: Turning Point Offers Free Programs

Fighting cancer takes a lot and modern medicine alone isn’t always enough, which is why some cancer patients are turning to meditation, KMBC’s Kelly Eckerman reported.

Meditation has become a way to relax and relieve stress, but for one group of women it has become so much more. They all share a tremendous bond — they’re all battling late-stage cancer, and so far, they have all beaten the odds.

“When you get a prognosis of cancer, you seek out many ways to help you. You feel a need to encompass everything in life you think might benefit you,” cancer survivor Nancy Holt said.

The stress of battling an aggressive disease can be overwhelming. While they can’t prove meditation prolongs life, they agree it has become an important part of their therapy.

“I just have to stop, check focus and go on. That’s how I’ve dealt with cancer. That’s how I deal with life,” cancer survivor Dee Finsley said.

“Cancer is a series of stressors, especially if you’re dealing with recurrences. That brings a whole new set of stress to the table. What meditation does is help manage the stress of life, not just of having the disease, but the everyday stressors of life,” said Moira Mulhern, Turning Point’s co-founder.

Research shows meditation can reduce anxiety, decrease depression and boost the immune system. But some benefits go beyond measure.

“It helps us get through the day with calmness and enlightenment and a little bit of peace,” Holt said.

The meditation and relaxation class is offered through Turning Point, which offers free programs for individuals and families living with serious illness.

More Information:

  • To learn more about Turning Point and its services, click here.

Original article no longer available…

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Cancer as a ‘reversible disease’ (Globe and Mail, Canada)

Mark Hume, Globe and Mail: Doctors at a centre in B.C. are involving cancer patients with their own healing in a holistic approach, with surprising results.

When Dennis Thulin was diagnosed with prostate cancer in 1999, he wanted to play an active role in searching for a way to get healthy again.

In the hope of avoiding the invasive, traditional treatments of surgery or radiation therapy, he changed his diet, began to exercise more, had his mercury fillings removed, started to relieve stress through meditation and fasted to detoxify his body.

The attitude of his doctors, he said recalling the frustration he felt then, was that “everything I was doing was a waste of time.”

But he thought differently, and when he learned about the Centre for Integrated Healing — where doctors seek to combine traditional medicine with alternative approaches that empower patients — Mr. Thulin went to investigate.

“I was euphoric,” he said of his feelings after he visited the clinic for the first time and learned the philosophy of the team that runs the only centre of its kind in North America.

“It’s a wonderful place with a wonderful attitude,” said Mr. Thulin, who is on a treatment program at the centre, where he now works as a volunteer.

“It’s a whole different attitude. It’s not just a doctor saying do this, this and this,” said Mr. Thulin. “There’s so much support and love in that place. That’s what blows people away. It’s not like a typical cancer clinic.”

Founded by Dr. Roger Rogers and Dr. Hal Gunn, the centre stresses that emotional and spiritual healing is as important as physical healing.

Dr. Gunn said that before the centre was established, he went on a tour of cancer facilities in the United States, where he found clinics were offering one aspect or another of complementary care. Some clinics focused on diet, others keyed on stress reduction, or meditation. He and Dr. Rogers, who in 2001 was awarded the Order of British Columbia for his work on cancer care, wanted a fully integrated facility that offered a broad spectrum of treatment.

Patients begin with 12 hours of seminars and workshops that cover “complementary cancer care and healing, meditation, healthful nutrition, visualization, group sharing, decision-making, vitamins and supplements.”

Dr. Gunn believes that the centre is where health care is headed in the future.

“There’s more and more interest in this approach,” he said yesterday. “I think that what has happened in conventional medicine is that we’ve been focused in the 20th century on treating the end result of the disease with chemotherapy and radiation and surgery. And those treatments have certainly been helpful in many circumstances but those treatments . . . don’t address the cause of the disease.”

Linking prevention and treatment, the mind and the body, the Centre for Integrated Healing has accomplished some amazing results.

One patient, Joanne, had inoperable lung cancer but, after treatment at the centre, a recent MRI scan of her lung “showed only residual fibrosis at the site of the original tumour.”

Another patient, Jerry, had multiple myeloma and was given two years to live. The centre’s program led him back to health and more than a decade later “his blood test results are now almost within the normal range.” He has recently qualified for life insurance.

“Why some people are able to recover from incurable cancer is still a very interesting mystery,” said Dr. Gunn. “But there’s so much about the immune system and the relationship between the mind and the spirit and the immune system that we don’t understand. I think it’s important to embrace that mystery and be open to it.”

Dr. Gunn says that 25 years ago, heart disease was seen as an irreversible condition. Now doctors stress the importance of a holistic approach to address the underlying causes.

“I believe we will come to understand cancer in the same way — as a reversible disease,” said Dr. Gunn.

While the hard science isn’t in yet, the Centre for Integrated Healing has taken a leap of faith that the relationship between the mind and the body is a key to helping cancer patients recover.

Mr. Thulin, who is still battling cancer, agrees.

“Complementary medicine doesn’t mean a cure for cancer — but neither does traditional medicine,” said Mr. Thulin. “What the centre is showing is that they work well together.”

Orginal article no longer available…

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Healing thoughts

Elizabeth Large, Baltimore Sun: A funny thing happened to meditation on the way to the 21st century. It got demystified, and in the process became acceptable to mainstream America.

You won’t hear people talking about Nirvana much with today’s Westernized meditation, and there’s hardly a crystal in sight. Instead scientists are studying Buddhist monks with electroencephalographs and magnetic resonance imaging. Health care professionals are recommending meditation when drugs and other therapies don’t work, and sometimes when they do — they may call it a “relaxation technique,” to avoid the m-word.

Meditation, a discipline nearly as old as human life and a mainstay of Eastern spirituality, has gained reluctant acceptance as a treatment for everything from high blood pressure to attention deficit disorder. By sitting quietly and concentrating on a word, breath or image, meditators can put themselves into a state of deep relaxation. Recent scientific studies have shown the process may boost the immune system, control pain and lower stress.

“Its effectiveness has been fairly well-established with controlled research,” says Glenn Schiraldi, who is on the stress management faculty of the University of Maryland, College Park Department of Public and Community Health. Schiraldi meditates 10 or 15 minutes every morning. “It creates changes in the body opposite in every way to stress, and it’s intrinsically pleasant to do.”

Several months ago, an unusual conference took place at the Massachusetts Institute of Technology. Tibetan Buddhist monks and their spiritual leader, the Dalai Lama, met with leading U.S. neuroscientists and behavioral researchers to plan future studies. The conference sold out to an audience of 1,200 (most of them scientists) and had a waiting list of 1,600.

“Meditation works,” a cover story in Time magazine proclaimed this summer, detailing the scientific research that shows it can profoundly affect the body and actually reshape the brain. Millions of Americans seem to agree. As alternative medical treatments go, meditation seems to have the most clear-cut benefits, the kind that can be demonstrated in the lab (although the article also poked fun at the process, expressing the ambivalence many Americans still feel about it).

While it’s true that meditation is being stripped of the mystical trappings that make Westerners uneasy — the chanting, incense and Sanskrit mantras (a repeated word or phrase to quiet the mind) — people who start practicing for health reasons often end up finding the spirituality of meditation on their own. Reaching Nirvana might be even better than, say, controlling migraines.

A few months ago, Bob Parrott, a 49-year-old car salesman who lives in Abingdon, Md., was diagnosed with laryngeal cancer. He started to meditate daily, using a bargain-table book he picked up at a Barnes & Noble as a guide. When he talks about the benefits of meditating, he doesn’t mention pain or stress, or the fact that he’s able to tolerate the radiation treatments better.

“The system has helped me live in the here and now,” he says. “I’m not wearing any of my hats. I’m not a car salesman. Not a husband. Not a father. The discovery of a deeper self erases a lot of the fear of mortality.”

The short-term positive effects of meditation on the nervous system have been generally accepted in the United States ever since the best seller “Relaxation Response” by a Harvard cardiologist, Herbert Benson, was published in 1975. The latest science suggests meditation can have long-term health benefits, maybe even life-extending ones. Sophisticated scans have shown it can actually rewire the brain.

You don’t need any special equipment to practice, although a whole industry has sprung up in the last few years selling cushions, clothes, audio and videotapes, books and focusing aids like meditation crystals. You don’t have to wait for an appointment or worry about whether your health insurance will pay for it. And you don’t have to be a New Age kook.

Lisa Sanders, a Towson, Md., graduate student whose field is human resources development, has been practicing for the last three years. Three or four evenings a week she goes into her bedroom, puts on a compact disc of meditation music she bought at Best Buy, sits with her legs crossed and meditates for 15 or 20 minutes.

“I relax, I get a new start on whatever I’m into, it calms me down,” she says.

If scientists were recording the 23-year-old’s EEGs as she focuses on her breathing, shuts out the outside world and enters a meditative state, they would find that the activity in the areas of her brain that process sensory information slows down. Conscious thought decreases and relaxation increases.

In a small but intriguing study, Richard Davidson, a psychologist at the University of Wisconsin at Madison, found that “mindfulness meditation” — focusing on the present moment and appreciating it fully — seems to increase activity in the area of the brain associated with lower anxiety and a more optimistic outlook in general, a result that lasts after the meditation practice ends. His research team also studied immune function by giving participants in the study flu shots. Two months later those who meditated had developed significantly more antibodies to the vaccine than the control group.

So why isn’t everyone meditating? For one thing, it isn’t easy. Getting your mind to focus on the present and become quiet isn’t something Westerners are comfortable doing – oms or no oms. Meditating takes patience and perseverance. Buddhists call it “meditation practice” for a reason. To get good at it, you have to do it daily.

But meditation does have a major advantage over other alternative medicines. Doctors and hospitals are comfortable suggesting patients try it because the only downside is feeling foolish or getting bored. No one is sticking needles in patients or manipulating their spines. They aren’t taking herbal supplements not regulated by the FDA. Even the sickest patients don’t require supervision, just a little gentle instruction and an open mind.

“There are a thousand ways to meditate,” says stress management expert Glenn Schiraldi. You don’t have to sit cross-legged or empty your mind of conscious thought.

And there are a thousand different reasons to meditate. Tibetan Buddhists believe that you can connect with your “true, happy nature” by meditating — all the things that make humans good. Other schools of thought feel meditation can put you in touch with divine nature, or God. Most cultures have used meditation in some form, including Aborigines and American Indians.

You may want to try meditating simply as a relaxation technique, because you’re feeling stressed out or you’re not sleeping well. Whatever your reason, getting started is the easy part.

Here’s how:

  • Get some help. It might be a book or a tape or the Internet, but another person is best. “We all have misconceptions when we start out,” says Chris Kreeger, a meditation instructor at the Shambhala Center in Baltimore. For instance, he says, “It’s not about not having thoughts. It’s more about not being attached to them.”
  • Find a place to practice. It should be quiet, and you should be comfortable there. “Setting up a place cues us,” says Baltimore psychologist Elaine Yamada. “It tells our bodies this is the time to be in that quiet way.”
  • Make a commitment to practice on a daily basis, even if only for a few minutes.
  • Close or half close your eyes and pick a word or a phrase to say over and over. Its rhythm will help you focus. It could be in the form of a prayer if that appeals to you, such as one of Kreeger’s suggestions, “Be still and know that I am God.” Or it could be a syllable like “om.” “Any phrase that resonates with you will do,” says Yamada.
  • Or pay attention to your breath. Concentrate on the sensation of breathing to the exclusion of everything else.
  • Let any thoughts that intrude float away like a leaf on the river. With practice, distracting thoughts will subside.

Original article no longer available.

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