How Meditation bring benefit for COPD and how to practise it
Meditation is a practice that is often associated with spiritual practices;however, science shows that meditation greatly benefits physical, emotional and mental aspects of health. Various research on patients with COPD who have tried doing meditation practicesshow that patients benefit from these practices, reporting an increased sense of wellness, feeling more energized, and being in a good state of health.
Doing daily meditation for COPD can help you manage your health better, improve your breathing, achieve more restful sleep, and reduce any negative feelings. Additionally, meditation is easy for you to perform, since it does not place any pressure on the lungs and has no harmful effects. There are various types of meditation that you can do. Simply choose which among them feels most appropriate for you, then schedule in a regular time each day to practice your chosen method. Here are two methods you can choose from and start practicing at home.
Mindfulness meditation
This type of meditation is known to be the best choice for COPD patients, regardless of what stage you are in. The main principle of mindfulness meditation is simply being in a state of awareness, meaning that you are aware of all the sensations and emotions going on around or inside you. Wherever you are or whatever you’re doing, you can practice mindful meditation techniques. Whether you’re in the living room resting, in the kitchen doing dishes, or outdoors taking a walk, mindfulness meditation can be practiced.
The easiest way to start practicing this method is by learning the basic way to do it. To start doing this, choose a comfortable spot in your home. It can either be on a straight-backed chair, or on the floor where you can sit cross-legged. Next, you have to narrow your concentration by focusing on a single thing, such as your breathing. Allow yourself to just simply breathe, then focus on one thing about your breathing. It may be the passing of your breath through your nostrils, the sensation of air through your lungs, or simply the rising and falling of your belly as you breathe. After you notice yourself feeling calm and able to narrow your concentration on your breathing, its now time to widen your focus. Welcome any thoughts, feelings or sounds that you sense. Accept each thought, each feeling without any judgment, avoiding labeling any of them as good or bad. Simply accept each though or feeling, then slowly let it go. When you sense your thoughts or feelings crowding up, stop awhile and return your focus to your breathing. Once you are again able to achieve this, expand your awareness again.
You can allot about 20-30 minutes at a time to do this practice. Doing mindfulness meditation can take your thoughts away from your condition and allow you to feel more empowered and refreshed. Once you have mastered the basic technique of mindful meditation, you can apply and use it anywhere you are with whatever you are doing.
Mantra meditation
This type of meditation involves the chanting of a particular mantra or a group of words that helps the person focus. Research on this method found that COPD patients who practiced this type of meditation twice a week for the first four weeks, then an hour every week for the next eight weeks observed improvements in lung function, a decrease in inflammation, and an enhanced quality of life after doing it for 12 weeks.
Here’s how to do mantra meditation. First, choose your mantra. A mantra can be a single word or even a short phrase that is meaningful for you. This can be words like “Peace,” “Love,” or even phrases like “I am well.” Next, choose a quiet place that is comfortable for you to stay, like a soft chair or even on the floor with your back against the wall. Make sure to sit as upright as you can while still maintaining your comfort. Then, it’s now time to settle in your position and close your eyes. Take a few deep breaths, inhaling through your nose then exhaling slowly through your mouth. Continue breathing, eventually shifting to normal, relaxing breathing through your nose. Start saying your chosen mantra to yourself mentally, without moving your lips. Do this repeatedly, making sure that you mentally say it gently and softly. It’s not a necessity for the mantra to correlate with your breathing, though you can do this if you prefer. Continue until the mantra is almost effortless to say, with the feeling of somewhat having it softly whispered into your ear. If your mind wanders and drifts away, simply return your focus on your mantra gently and softly. After about 20 to 30 minutes, you can stop repeating your mantra. It’s advisable to continue sitting quietly for an additional period of time, depending on what is comfortable to you.
Make sure to schedule in a period of meditation throughout your day, though many people prefer doing it in the morning to be able to start the day with feelings of well-being and optimal energy. Doing these types of meditation regularly, even for just a few minutes a day, can greatly improve your symptoms and breathing, allowing you also to manage your emotions better throughout the day. Try one of them now and experience the benefits for yourself!