Category: Meditation

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Manage Arthritis Pain The Creative Way

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How your mind may prove the best manager of pain.

Relieving pain has always been one of the chief goals of medicine, yet doctors traditionally haven’t addressed it as a separate problem, focusing instead on underlying diseases. That perspective is changing as studies find that relieving pain helps people fight their illnesses better. It’s now becoming common for doctors to view pain almost as a distinct disorder — or at the very least, a “fifth vital sign” (along with temperature, pulse, respiration, and blood pressure) that must be controlled for overall good health. Most treatments for arthritis both help ease pain and fight joint breakdown, but that’s only the start of pain-control methods at your disposal.

Take Your Mind Away
It’s clear that pain is as much a mental experience as a physical one. Ever get a sports injury that didn’t really hurt until after you stopped playing, laughed off a bump on the head, or kissed away a child’s boo-boo? That’s the nebulous power of the mind at work against all-too-real pain.

As pain signals zip back and forth between the brain and far reaches of the nervous system, they can be influenced in a number of different ways. One theory holds that gates in the nervous system’s circuitry can be closed to pain if competing signals use the same pathway. That may allow you to curtail pain by filling your head with more pleasant thoughts through meditation, hypnosis, or exercises using imagery. Other research suggests that the way you interpret pain can change its impact on the body, making a sense of control, good spirits, and lack of anxiety potent buffers against suffering.

Picture Yourself in a Boat on a River
You don’t need mind-blowing psychedelic excess to take your brain beyond your pain. You just need to focus on thoughts that are pleasant, calm, and engaging. Some of the best ways to do it:

1. Distract yourself. When pain flares, avoid dwelling on it by keeping yourself occupied. Any engaging activity such as reading, working a puzzle, watching TV, visiting friends, working on a craft, or going to an artistic performance can help. If you’re stuck with nothing to do, try mind games such as counting backward from 100, listing the 50 states, or remembering the names of all your primary school teachers.

2. Meditate. Settle into a comfortable chair in a quiet corner. Close your eyes. Breathe deeply. Focus your mind on a simple word or phrase tied to your breathing. Those are the basic elements of meditation, which can ease pain by calming both your mind and body.

3. Take a mental trip. Wherever you go, there you are — but your mind can still be far away: strolling a beach at sunset, saluting the world from a mountaintop, or playing care-free in your old childhood home. To practice the technique known as imagery, picture yourself moving from one vivid setting to another. To engage as much of your brain as possible, focus on these elements:

    • Sensation.

Imagine how your whole body is affected by the soothing rock of a boat in calm waters or the wafting of a gentle breeze on your skin.

    • Smells.

Olfactory signals are closely linked with memories and emotions, and are thought to calm the same part of the brain that processes pain.

    • Colors.

Vivid hues are not only a feast for the mind’s eye, they can also be used to represent your pain. Example: Visualize your pain as a red spot on your body that fades and dissipates as it’s struck by the warming rays of the sun.

    • Temperature.

Imagined warmth is often more soothing (unless, perhaps, you live someplace oppressively hot). Imagine yourself in the temperate dawn of a tropical paradise.

    • Setting.

Picture yourself in locations you associate with relaxation or happiness — an island, a childhood vacation site, a favorite room.

From: The Everyday Arthritis Solution

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Practice Meditation

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The many benefits of steady breathing and focused thinking.

Meditation is easy to do at home. Practicing every day, even for a short time, can be beneficial for weight loss because it helps boost positivity.

Sitting comfortably with your back straight, breathe steadily and focus your mind on your breath as it flows in and out of your lungs. After a few minutes, visualize pleasant, tranquil surroundings such as the seashore or a woodland riverside. Playing a tape of soothing music can also help create the right mood.
Source:Reader’s Digest.

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Learn Healthy Breathing

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The Right Breath:You already know how to breathe, right? You do it every moment, every day, without even thinking about. Chances are, though, your breathing technique is not as healthy as you might think.

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Most of us breathe too shallowly, too quickly. Our lungs and heart would greatly prefer longer, slower, deeper breaths. This is true for general health, and it is also true for managing stress. Deep breathing helps dissipate the fight-or-flight reaction so many of us experience when we’re stressed. It sends a signal to your brain to slow down, which results in hormonal and physiological changes that slow heart rate and lower blood pressure.

You might be surprised that there are lots of big books written on breathing method. That’s because proper breathing technique is crucial for everyone from athletes to people with asthma to yoga experts. But for us regular folk, there are only a few things you need to keep in mind:

  • In general, inhale slowly and deeply through the nose. A healthy inhale takes about five seconds.
  • In general, exhale slowly through the mouth. Empty your lungs completely. Good breathers focus more on thorough exhalation than on inhalation.
  • Engage your diaphragm for good breathing. The diaphragm is the sheet of muscle along the top of your abdomen that pulls your lungs down to draw in air, and then pushes your lungs up to expel carbon dioxide. With a good inhalation, your lungs puff up as your diaphragm drops. With a good exhale, your diaphragm rises. If you don’t feel this muscle moving, deepen your breaths even more.
  • Work toward breathing just six or eight deep breaths per minute. Most of us breathe more than 20 times a minute.

Breathe Away Anxiety

Proper breathing is particularly important during moments of great anxiety. At times like these, many people resort to chest breathing — the type of big, desperate inhales and exhales that make you rapidly puff up and deflate your chest, says Michael Crabtree, Ph.D., a professor of psychology at Washington & Jefferson College in Washington, Pennsylvania, and a licensed clinical psychologist.

To regain healthy breathing during periods of anxiety, he says, lie on the floor and place your hand on your chest. Using your hand as a gauge, try to reduce the amount of chest movement, while continuing to breathe normally. You don’t want your chest to move; you want the other parts of your body to take over the breathing — using your diaphragm instead of the big chest inhales and exhales. Do this for five minutes.

Be aware that chest breathing still has a purpose, but only in times of extreme emotional arousal or physical challenge. “Most Americans use chest breathing because of developing instincts from fight-or-flight conditions,” he says. It is in those types of physically dangerous situations that it is still necessary — not for everyday stress or anxiety. Proper breathing is particularly important during moments of great anxiety. At times like these, many people resort to chest breathing — the type of big, desperate inhales and exhales that make you rapidly puff up and deflate your chest, says Michael Crabtree, Ph.D., a professor of psychology at Washington & Jefferson College in Washington, Pennsylvania, and a licensed clinical psychologist.

To regain healthy breathing during periods of anxiety, he says, lie on the floor and place your hand on your chest. Using your hand as a gauge, try to reduce the amount of chest movement, while continuing to breathe normally. You don’t want your chest to move; you want the other parts of your body to take over the breathing — using your diaphragm instead of the big chest inhales and exhales. Do this for five minutes.

Be aware that chest breathing still has a purpose, but only in times of extreme emotional arousal or physical challenge. “Most Americans use chest breathing because of developing instincts from fight-or-flight conditions,” he says. It is in those types of physically dangerous situations that it is still necessary — not for everyday stress or anxiety.

Source:Reader’s Digest

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Control your depression

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Depression is one of the most under-diagnosed and misunderstood illnesses……

Sign of Depression
Constant sadness,Lack of motivation,Irretability,Trouble of concentration,Feeling isolation,Loss of interest in favorite activities,Hopelessness,Feeling worthless or guilty for no reason,Fatigue, Low energy,Sleeping trouble, and significant wet loss….CLICK & SEE

There might be thousand reasons for mental Depression but you will have to find out some ways to get rid of it.You will have to alter your wayof thinking.You must look at the people arround you and observe what has happned or is happening in your life ,the same might have happened or is happening in their lives too.But all are not reacting the same way like you.Some are crying and getting more and more depressed and few are taking it as a life’s experience and again fighting it out as a challange.

It is a fact, that everyone wil not be challinging type, but one can always alters one’s way of thinking which is verymuch possible for most of the person.

If you start thinking with reasons, you will understand that it is only your Personality which gives all the mental pain and if you can take strong decision that you are not going to entangle yourself again to this type of situation.… I believe,… HALF WORK IS DONE.

There are reasons for depression but all reasons are not controlable, we can only alter our thinking. When we cannot control certain thing ,our mood gets off,our mind deeps into negativity. If that very moment we start doing something which is within our control and successfully overcome it , we get back into positivity and get relief from Depression.

According to me MEDITATION is the best way to get rid of all kinds of frastration and mental depression and quickest and easiest way to get back to normal happy life.
click to see the picture
Now,what is meditation?
There are many types of meditation, but all involve focussing one’s attention on something, such as a word, a phrase, an image, an idea or the act of breathing. Some people think that meditation is a way to awareness of your thoughts and how they affect your life. Some people see meditation as a way to “quiet the chatter” of their own minds. Some people think that meditating is a form of prayer – another way of communing with God.

click to see the picture

Meditation would typically be practised sitting in a quiet environment for around 20 minutes a day. For some people, meditation is a spiritual or religious activity and they use meaningful thoughts as the focus of their meditation. However, meditation can also be used as a relaxation method without any spiritual or religious goal .
Meditation has been used as a relaxation method to relieve stress and anxiety. Because anxiety and depression often occur together, meditation may help with depression as well.

click to see the picture

How do you meditate?
Popular books on how to meditate are available in many bookshops. Various organisations (generally with spiritual goals) also offer training in meditation. Here is a simple technique of meditation that is similar to those taught in these books and courses:
1.Sit in a quiet room in a comfortable position with eyes closed.
2.Choose a word which is relaxing or meaningful for you (for example, ‘Love’ or ‘Calm’ or “ Jesus” or OM or whatever as per your wish) and repeat it silently over and over in your mind. Do not force yourself to concentrate on the word. Alternatively, concentrate on your breathing or look at the flame of a candle.
3.If your mind wanders, turn your attention gently back to the word, or to your breathing, or to the candle.
4.Do this for about 20 minutes each day

In few ocations meditation can make depression worse
Although meditation can be very helpful in relieving depression or in preventing depression from arising, the act of focussing inwards can actually heighten feelings of despair. I would suggest not trying to meditate when you are extremely depressed, and especially not at times that you are having any thoughts of self-harm.

As one experienced meditator said, “Meditation while clinically depressed can result in intensification of feelings of despondency, hopelessness, and negativity generally. The metta practice (where the meditation is focussed on the development of loving kindness towards yourself, and others) is theoretically a good thing, but in practice it can be a nightmare if all you feel is self-hatred!”

Thus, if meditation seems to be making things worse, then you would be advised to stop immediately.

However extremely depressed students have benefited from meditation when they have had constant guidance and feedback from an experienced teacher to make sure that they are using meditative techniques in a helpful way.
Although such opportunities are unfortunately very rare, a very experienced meditation teacher who is on hand to give you step by step guidance can probably help you even when you are experiencing severe depression.

 Click & see : How to Tackle  depression otherwise

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Mental concentration

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The defenition of mental concentration is perhaps focussing someone’s thinking on a particular subject without distraction. A normal sensable man’s mind always distracted in different thoughts. It is like throwing a basketful of marbles from a hill top on to a hard floor and through concentration we are to collect those widly scattered marble like thoughts into a basket.

.Now, different people’s concentration power is different. But by practice through Meditation one can improve this power a lot.This helps a lot to students particularly.It will help them in memorising and representation.To learn more about this one can visit this websight.

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