Meditation is a practice that trains the mind to focus, be present, and find inner peace. While it has roots in traditions like Hinduism and Buddhism, meditation is not inherently spiritual or religious. It can be done in various ways, such as sitting quietly, walking, or repeating mantras, and most methods involve a calm setting, a comfortable position, focused attention, and openness to the moment.
Types of meditation
Rooted in Buddhist teachings, mindfulness meditation is the most popular and well-studied form of meditation in the West. It focuses on calmly observing your thoughts without judgment, simply noting any patterns that arise.
Focused meditation is a mindfulness practice that involves focusing on an object, sound, or sensation, such as your breath or something external, instead of clearing your mind completely.
Spiritual meditation helps deepen understanding and connection to a higher power. It is used in nearly all religions and spiritual traditions and can be practiced at home or in places of worship by those seeking spiritual growth.
Movement meditation is an active practice that uses gentle movements to help you connect with your body and stay present. Examples include yoga, walking, gardening, tai chi, and similar activities.
Mantra meditation uses a repetitive sound, word or phrase to clear the mind and increase awareness, helping you become more alert and in tune with your surroundings.
Transcendental meditation (TM), founded by Maharishi Mahesh Yogi, is a practice aimed at calming the mind and bringing peace. It uses a mantra and is most effective when taught by a certified TM instructor.
Progressive muscle relaxation is a technique designed to reduce tension in the body and encourage relaxation. It involves gradually tensing and relaxing each muscle group in the body, one at a time.
Metta meditation fosters compassion, kindness, and acceptance for yourself and others. It begins with receiving love and then sending well wishes to loved ones, friends, acquaintances, and all living beings.
Visualization meditation helps promote relaxation and calm by imagining positive scenes, images or figures. It involves vividly picturing a scene, engaging all five senses for detail.
Meditation for MS Wellness
The benefits of meditation are widely recognized and supported by research. It has been shown to reduce stress, control anxiety, and alleviate symptoms of depression. Meditation also offers additional advantages, such as combating loneliness, enhancing attention and memory, lowering blood pressure, and potentially promoting healthy aging. Furthermore, studies suggest that meditation can foster kindness and even assist in overcoming addiction.
Research also shows that mindfulness offers several benefits for people with MS.
Yale researchers recently found that mindfulness meditation improves insomnia, sleep quality, and overall quality of life.
A 2018 study revealed a strong connection between mindfulness and reduced pain interference (how much pain disrupts normal life and functioning), suggesting it may help manage MS-related pain.
In the UK, researchers concluded that mindfulness-based interventions effectively reduce fatigue and enhance mental well-being in people with MS.
A 2024 study suggests these interventions may also improve cognitive functioning in individuals with MS.
A nationwide clinical study, Healthy Mind Healthy You, explored whether an 8-session web-based mindfulness program is necessary or if a shorter 3-session intervention could offer similar benefits. Participants from 17 patient-powered research networks, including iConquerMS, were randomized to either program and followed for 12 weeks.
Results show that while the standard program improved well-being, it was not significantly better than the brief intervention, suggesting shorter mindfulness programs can benefit people with various medical conditions. Younger participants and those who completed more sessions experienced greater improvements, indicating standard programs may be ideal for younger people as well as treatment-adherent individuals.
Meditation is more than just a calming practice; it is a powerful tool for enhancing well-being, especially for individuals with MS. With diverse forms of meditation available, from mindfulness and mantra meditation to movement and visualization techniques, there is a method to suit every lifestyle and need. Research consistently highlights its ability to reduce stress, improve sleep, enhance mental clarity, and even manage pain and fatigue in people with MS. By participating in initiatives like iConquerMS, individuals can help advance the understanding of how meditation can transform MS care. Whether through brief sessions or traditional programs, meditation holds the promise of a brighter, healthier future for all.
