Today is World Meditation Day! In this blog, editor Helena takes us through some top tips for meditation.
People from different cultures all around the world use forms of mediation to improve their overall well-being. Meditating involves using concentration or reflection to relax and calm the mind. Taking a break from our busy lives to meditate can help us feel more relaxed and in control, and less anxious and stressed. For this reason, some people use mediation as a complementary therapy when they are going through treatment for cancer.
Complementary therapies cannot cure cancer. But some people use them alongside conventional treatments to help cope with symptoms, side effects or emotional effects of treatment. There have been studies that show regular meditation can lower blood pressure and reduce the pulse rate. This can be helpful for anyone who is struggling with their emotions at any stage of their cancer journey.
Meditation may not be suitable for people with some mental health problems. If you have, or have had, a mental illness it is important to get advice from your doctor before considering meditation. You can ask your GP or hospital doctor if they offer meditation.
Tips for starting to practice meditation
Talk to your GP about guided meditation.
When you start practising mediation, you might prefer to be led in a guided mediation. There are classes you can go to, or you may be able to download an app or audio track. Your GP should be able to advise you on the best tools to use. You could also search online for classes in your area.
Make sure you have enough information before you begin.
There are lots of different ways to meditate and processes for how to concentrate and relax your mind. There are books on meditation that you can read or ask your GP for advice on how to get reliable information. YouTube tutorials and other online resources can be helpful, but it is important to make sure the information is correct.
Remove any possible distractions before each session.
Meditation usually focuses on breathing as a starting point for concentration. It can be hard to focus if there are lots of things around you that might be distracting. You should do things like turn off the television, choose a room where you can be alone or meditate at a time of day when you won’t be interrupted.
Try to meditate at the same time each day.
It is good to try and get into a routine when you meditate. This will help you remember to do it each day and it will eventually become part of your daily routine, like brushing your teeth. It is important to meditate regularly, even when you are having a particularly good day and don’t feel like you need to. This means you will be able to use meditation more effectively when you have a difficult or stressful day.
Some people prefer listening to music while they meditate.
Depending on the type of mediation you are doing, it can be helpful to play music while you are practising. The beat of the music can help regulate your breathing. Some people find it difficult to concentrate in silence, playing instrumental or relaxing music can be a good way to avoid this.
Don’t expect too much straight away!
Meditation is not simply about ‘clearing your mind’. The idea of being able to ‘not think about anything at all’ is strange. It can make some people doubt how effective mediation can be. It is best to start off slowly, with a few minutes of practice and then building up to longer periods. Do not expect to be successful straight away, each practice should become easier.
We have more information about Mindfulness meditation on our website. Or, you might find our audiobook, Relax and breathe, helpful. You can listen to this online or order the CD for free.
To see what else Macmillan's cancer information team has been blogging about, please visit our blog home page! You can subscribe to receive our blogs by email or RSS too.
We're with you every step of the way
The Macmillan team is here to help. Our cancer support specialists can answer your questions, offer support, or simply listen if you need a chat. Call us free on 0808 808 00 00.
Comments? Feel free to add them below (you need to be logged in).
Keep in touch Follow Macmillan’s cancer information team on Twitter @mac_cancerinfo
