Checklist for Meditation Class

Have you signed up for your first meditation class? Great! Here are few tips that will help you to enjoy the session and enhance the experience!

• Arrive a few minutes early so that you have time to settle down to enjoy your meditation class.

• Avoid caffeine, nicotine or a heavy meal/ alcohol at least two hours before the session. Caffeine and nicotine can make it hard for you to calm down and focus. A heavy meal or alcohol can make you drowsy and sleepy.
• Wear light and comfortable clothes. If you are going to the session directly from work, take a change of clothes.
• Sitting on the floor versus straight back chairs: If you are comfortable sitting on the floor, it is better to do so. Many of the students seem to have a stronger experience sitting cross-legged. If you have your own exercise mat, bring it along. Of course, if you have issues with your knees or back, sit on a comfortable chair preferably straight backed.
• Do not socialize with your neighbors. It is good to center yourself by focusing on your breathing. Just being quiet and examining your thoughts will help you relax and prepare you more effectively for your meditation session.
• Bring a journal or note book/pen or pencil to track your insights.

I also keep a little post-it pad to jot reminders (I often remember that I have to pay a bill or call a friend, just when I am getting ready to meditate. I scribble a reminder so that I don’t feel distracted by that).

Do not be anxious about the outcome!
Relax and Enjoy your class!

Common Misconceptions about Meditation and Mindfulness Practices

When I tell people that I teach meditation and mindfulness practices, very often I get these three reactions:

"Isn’t that a religious activity? Isn't it part of your Hindu tradition?" – Yes, most religions, including Hinduism, do advocate meditation practices as part of their spiritual tradition - some even believe that prayer is a form of meditation. I personally prefer to stay out of these. For me, meditation is to the mind; what weight/resistance training is to the body/muscle tone. Recent scientific research shows that regular meditation (whether it be religious or non-religious) based on visualization, deep-breathing and a relaxed focus help build mental resilience, reduce stress and anxiety. I prefer to focus on these benefits.

"Meditation is deep stuff– I don’t have days and months to spend mastering the technique of meditation. Don’t I have to get a guru or something?" - Actually, a good instructor can help you master the basics of meditation and mindfulness practice within a few hours. Most of my students spend 10-15 minutes 5 days a week to recharge and re-energize themselves. You don’t need hours of meditations to acquire these simple and powerful benefits of meditation.

"You know I worry a lot and I don’t think I can focus" – Surprisingly, my experience has been that people who worry constantly tend to be good meditators! I think it has to do with the fact that such people tend to have active imagination. These people can also visualize very well – an ability that can be very powerful to create vivid and positive images in the mind to relax and energize. Also, meditation is not about “stopping” your thoughts. It is about bringing back self-awareness and focus to your mind, when it is distracted.

Yes – there are several forms of meditation and mindfulness practices and I encourage you to explore many of them before selecting the one that suits you. If you feel restless sitting down for meditation, I recommend that you try Tai-Chi or Walking meditation. (Check out my blog article – “You Do What with a Tennis Ball” - http://stressreduction123.blogspot.com/2010/03/you-do-what-with-tennis-ball.html)

Meditate on Meditation to find your answer to what is best for you!

Mindfulness Meditation may help MS patients cope with fatigue, depression and anxiety

Multiple Sclerosis is a chronic disease, where nerves (brain, spinal cord and optic nerves) are attacked and the patient may often be disabled. I have close friends who suffer from this disease and I raise money for the National Multiple Sclerosis Society through Illinois MS Bike ride. http://main.nationalmssociety.org/goto/sudesh2012.

I came across two interesting research projects – in Cleveland Clinic and in Switzerland. Researchers in University Hospital Basel (Switzerland) studied about 150 people with mild to moderate multiple sclerosis. They assessed two groups – one control and one study group who additionally took part in eight-weeks mindfulness meditation training course (2.5 hours/week + all day retreat + 40 minutes daily – homework assignments). At the start of the study - about 65% of participants in the meditation group had serious levels of depression, fatigue, or anxiety. The patients in the meditation group reported reduced fatigue, depression, and anxiety as also improvements in overall quality of life, compared to the control group, who received the usual routine medical regimen. The positive effects of the training, lasted for at least six months, as reported by the Researchers.

Check out this fascinating blog article about the work being done at Cleveland Clinic by Dr. Jinny Tavee and her team (assisted by mother – a Buddhist monk Venerable Kong Dow). The work at Cleveland Clinic also appears to show that meditation practice appears to reduce pain and improve quality of life measures among MS patients.http://blog.cleveland.com/health/2009/03/medical_community_explores_med.html
- Videos and article about Jinny Tavee, her mother and other details of meditation for MS patients.

Do you know anyone who suffers from Multiple Sclerosis? Ask them to check with your physician/ hospital and see if meditation/mindfulness practices are an option for them.
References
Effects of meditation on pain and quality of life in multiple sclerosis and polyneuropathy: a controlled study J Tavee, M Rensel, S Pope Planchon… - Neurology, 2010
MS quality of life, depression, and fatigue improve after mindfulness trainingP Grossman, L Kappos, H Gensicke, M D'Souza… - Neurology, 2010

http://www.mscare.org/cmsc/images/journal/pdf/IJMSC_Winter_11_final_effects-of-meditation.pdf

Keep checking this blog. I will keep posting any research updates I get on this fascinating topic.