Before we dive into the benefits of mindfulness meditation and TMS, you might ask yourself––what is meditation to begin with? This is what Dr. Madhav Goyal of John Hopkins University has to say. According to Goyal, “Meditation is an active training of the mind to increase awareness, and different meditation programs approach this in different ways.” Therefore, meditation comes in a variety of forms, each of which can help you on your healing journey. Today, we will focus on mindfulness meditation.
“Mindfulness meditation” is a popular practice of self awareness and being in tune with one’s actions. Research has shown that mindfulness can help alleviate stress, insomnia, depression and pain. Dr. Willem Kuyken, Director of the Oxford Mindfulness Centre stated: “What’s so beautiful and transformative about mindfulness is that it places the wisdom in the person and their own practice. They have a sense of ‘what’s happening with my mind and body at the moment?’ and how to shift from automatic pilot to more of an experiential present-moment mode. From that place they can judge what feels skillful and discerning.”
So, what are some of the benefits that you can gain from mindfulness meditation? (Source: Johns Hopkins Medicine)
- Anxiety. Anxiety involves focusing on what Gould calls “future stories,” which can cause distress. Think of these future stories as the “what ifs” or fears that run through your mind when you’re quiet. “When we feel anxious, our mind is consumed with possibilities, but the only reality is what’s here right now. Most of our fears don’t happen,” Gould says. You can notice these thoughts and when you come back to the present, you can “drop the story,” she says, and lessen the worry.
- Depression. While anxiety is future-oriented, depression often involves a preoccupation with things that happened in the past. As with anxiety, it’s helpful to notice these thoughts and then let them go and return to the present.
- Pain. “We often add on to pain with our thoughts,” she says. For example, when you have a migraine and you dwell on how it seems like it will never end, you’re adding the mental pain of worry to the physical pain of the migraine. Using mindfulness meditation to manage pain allows you to be aware of the sensations of pain, allow them to exist, even explore them a bit if you can, and at any point, you can shift your attention to something more pleasant in your body or your surroundings. In this sense, you’re making space for the pain while also realizing that you don’t have to become overwhelmed by it.
- Sleep. Stress reactions, like racing thoughts, keep you from falling asleep. Gould recommends a type of mindfulness meditation called the body scan, where you notice present sensations in the body from head to toe and name to yourself in a few words what is present. There’s an expression, “If you can name it, you can tame it,” she says, which can ultimately help you to relax.
Now, let’s combine this with the TMS treatment. Conducting mindfulness meditation every day either before or after your TMS session can help you achieve greater quality of life and can help promote a smoother and accelerated road to recovery. We recommend you to practice 10-20 minutes of mindfulness meditation per day to begin with. Try to focus on your breathing, your senses, and eliminate all distractions.
The benefits of mindfulness meditation are right within your reach. Learn more about our TMS treatment today, and let us know about your meditative journey on Facebook, Instagram, or LinkedIn!
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