Apr
05
Mind-body therapies to promote wellness
Mind-body wellness is the use of therapies that change thought patterns, emotions, behaviors and attitudes to improve health, support healing and promote wellness.
I recently talked about mind-body wellness and the role of mind-body therapies play as we attempt to take control of our own wellness and healing, and how the research is supporting the benefits.
Today I highlight some of the mind-body therapies and the benefits they offer to heal and promote wellness.
Meditation is a state of calmness and detached awareness
Although there are many forms of meditation that people can learn and practice, there are 2 or 3 types of practice that have been studied extensively and are used by mental health professionals and psychologists and as effective therapies to complement lifestyle change for those with chronic health conditions.
These include:
Mindfulness meditation and other forms of meditation based on Buddhist principles
- shown to significantly reduce stress and anxiety, and stress associated with burnout
- lowers blood pressure in hypertensive people with cardiovascular conditions
- reduces depression and depressive symptoms
- decrease muscle tension
- lowers distress in cancer patients
- reduces chronic pain
- increases self-awareness and being mindful of the present
- increases compassion
- allows forgiveness and supports connection with others
- improves sleep patterns
- enhances improvements for those suffering with psoriasis
Mindfulness based stress reduction – A program that incorporates mindfulness meditation (guided and home practice), body scanning and mindful yoga and gentle stretching.
- most of the benefits of mindfulness plus
- complementary therapy to general pain treatment for older adults
- shown to slow the rate of decline in immunological cells in AIDS patients
- reduces the risk of reoccurrence of heart attacks in those with cardiovascular disease
Transcendental Meditation (TM)
- reduces stress (acute and chronic) and anxiety
- decreases depression and depressive symptoms
- reduced blood pressure and hypertension
- therapy to treat and prevent heart disease in young people through reducing risk factors of metabolic syndrome and improves stress reactivity
- reduced use of medications
- reduces insomnia, improves sleep
- improves school behavior
- improves the brain response to stress and pain
- increases creativity, comprehension and the ability to focus
- increases job performance and job satisfaction
Mindfulness and TM are two of the most recognized and researched forms of meditation that are now being applied with success in workplaces, schools and universities, healthcare settings, and even with the armed forces.
Teachers have found that mindfulness meditation has helped them “add a greater depth of knowledge to the learning experience”.
Enough on meditations!! but in case you are still in doubt of the abundant benefits, there was a good interview in the Sunday Morning Post in HK with Dr Richard Davidson professor of psychology and psychiatry from the University of Wisconsin about the benefits of meditation not only for individuals but also for society .
Guided Imagery
- reduces episodes of asthma and the use of asthma medication
- can reduce or eliminate the sensation of pain
- improves weight management and reduces impact of eating disorders through improvement in self-actualization
- has shown to shrink cancer tumors
- assists in coping with symptoms of cancer treatment including alleviating nausea and vomiting
- supportive as a preparation for surgery and in post-surgical recovery
- aids with sleep disorders
Yoga
- lowers incidence of asthma attacks through improved breathing
- reduces inflammation especially with chronic inflammation diseases
- relieves stress and physical pain
- improves mobility and range of motion
- improves mood and anxiety better than other physical activity
Hypnosis and Autogenic Training (a form of self-hypnosis)
- reduces anxiety
- reduces the need for sedating medications
- reduces nausea from chemotherapy
- supports healing from eating disorders
- improves Irritable Bowel Syndrome
- allows for less pain medication post-surgery or in the case of hospitalization
- used as a treatment for pain after severe burns
Other things you must do to start
The most important thing for any practice is the setting of any intention. Intention is the factor that will give rise to an inner awakening and thereafter healing. Setting an intention at the beginning of any practice (and thereafter in anything you do), allows for deeper attention, taking us out of our typical…‘lost in thought’ state of mind.
When taking up any mind-body practice it is helpful to consider the role of love, compassion and gratitude.
Many people turn to mind-body therapies in the first instance to heal. Healing can and does take place when we start to practice self-love, self-compassion and gratitude, even in the face of pain, fear or other possibly debilitating states of being. Once we intend self-love, attend to it in our practice and are grateful for all that it brings, love, compassion and gratitude for others and other living things will result.
Try this mantra if you are in need of self-love or compassion “I’m sorry, I love you”
Have a look at this site for some interesting guided imagery and meditations
And if you are not sure where to start try taking this quiz.
Enjoy your practice and feel free to share your experiences here
Sources
Albrecht, N. J., Albrecht, P. M., & Cohen, M. (2012). Mindfully Teaching in the Classroom: a Literature Review. Australian Journal of Teacher Education, 37(12).
Rotan, L.W., & Ospina-Kammerer, V., (2007). MindBody Medicine – Foundations and Practical Applications, New York: Routledge.
