Guest guest Posted August 2, 2004 Report Share Posted August 2, 2004 HealthWise: Spiritual Health Lucinda K. Porter, RN, CCRC The origin of the word " health " is from Old English meaning " wholeness. " Merriam-Webster defines health as " the condition of being sound in body, mind, and spirit. " Most of us have a general idea of how to cultivate a sound body and mind. We know we ought to eat well, exercise, refrain from substance use, engage in stress reduction techniques, etc. But when it comes to spiritual health, many do little or nothing. This is especially true for those who associate spirituality with an uncomfortable or negative religious experience. The word " spirit " can be traced back to spirare meaning " to breathe. " As we know, breathing is central to life. Stop breathing and we stop living. For those who maintain a spiritual practice it can be as essential as breathing. Those who are not engaged in a spiritual discipline may feel " out of sorts " or have a sense of emptiness. Meditation and prayer are the cornerstones of spiritual health. One way to describe the difference between prayer and meditation is that prayer is asking or addressing, while meditation is listening. Meditation can be either secular or religious in nature. Atheists can practice meditation. Prayer, on the other hand, is usually associated with a belief in some sort of divine power. Patients from all religious faiths may turn to prayer to help cope with chronic illness. Prayer has been studied at major hospitals throughout the United States. The National Institutes of Health has awarded a grant to study the effects of prayer on cancer and AIDS patients. Therapeutic or healing prayer is offered in both denominational and non-denominational settings. Alcoholics Anonymous and other 12-step programs use prayers such as the Serenity Prayer during meetings. The practice of prayer is deeply personal. There is no right, wrong or single way to pray. Who you pray to is personal. Some people are uncomfortable with the word " God " and prefer to use " Higher Power " or other meaningful terminology. Prayers can be short or long. It has been said that under certain conditions, the shortest prayers are " Help " and " Thank You. " Meditation is a broad concept and can encompass a variety of approaches. Some people meditate for stress relief while others meditate as part of a spiritual practice. In general, meditation is a tool to help quiet the mind while promoting awareness and a sense of well-being. Meditation is sometimes described as the practice of mindfulness or living in the present. Because of its positive effect, meditation is used as a tool to help manage illness—chronic hepatitis C, for example. Meditation is simple to learn, although not necessarily easy to practice. Here are a few suggestions to help get you started: Practice regularly, but start small - Initially practice for 5 minutes daily and gradually increase to 15-30 minutes. Some people find it helpful to meditate more frequently but for short intervals. Set aside time to meditate - Schedule a regular time to meditate. Meditating in the morning has the added advantage of setting a relaxing tone for the day. Dress comfortably - Wear loose fitting, comfortable clothes. Make sure the temperature in the room is also comfortable. Location - Choose a quiet and relaxing location. You can sit in a comfortable chair or on the floor with a cushion. Lying down is alright if you can avoid the temptation to fall asleep. Walking meditation is another alternative. Sitting - You can sit in a comfortable straight-backed chair with hands resting on your legs and feet gently touching the floor. You may prefer sitting crossed-leg on the floor, chair or cushion. Comfort is essential. In this application, meditation is meant to alleviate health problems, not to create them. Managing distractions - Distraction and resistance are as much a part of meditation as breathing is. The mind will continue to think, the ears will continue to hear, and the body will continue to feel. It is perfectly acceptable to have thoughts and to notice sounds. The tricky part is not letting these occurrences dominate and call your attention away from your breathing. One way to manage distractions is by acknowledging and incorporating them into your awareness. For instance, if you find yourself thinking about an errand you want to attend to, try saying " thinking, " and gently turn your attention back to breathing. How to meditate There are many types of meditation and you may want to experiment with different techniques before settling on any one particular style. Meditation can be self-taught or learned from a teacher. Some meditation centers offer classes in various disciplines, such as Insight, Transcendental or Zen meditation. Books and tapes can provide instruction on the art of meditation. Here are a few simple techniques you can try: • Breathing - close your eyes and concentrate on your breath. Feel your breath as it moves into and out of your lungs. You may want to count each breath until you reach four and then repeat. Try to relax into your breath and feel your stress melt away. • Candle - Light a candle in a dark, draft-free area and place it at eye level. Gaze at the flame and concentrate on your breath. Soon you will find your mind relaxed and still. Note: This should not be practiced if you suffer from migraines or seizures. • Meditation of Loving Kindness - Relax and concentrate on your breath. As you are breathing in say, " May I be well. " As you breathe out say, " May others be well " . • Chanting - You can use a Mantra to chant while meditating. Practitioners of Transcendental Meditation are given a word (mantra) when initiated into TM. Others may simply use " OM " or " peace " while meditating. Christian and other religious contemplative practices may use meaningful words. Try sitting comfortably and repeat a word or sound. Feel the vibration while you breathe out. Stretch it out as long as you can. If you stay with it, you may soon feel relaxed and tranquil. These are but a few techniques out of many ways to meditate. Give it a try…you literally have nothing to lose but stress and tension. The Serenity Prayer " God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference. " Resources • Kitchen Table Wisdom, by Rachel Naomi Remen • A Path with Heart, by Jack Kornfield • Start Where You Are, by Pema Chodron • Soul Food, by Jack Kornfield and Christina Feldman • Stillness Speaks, by Eckhart Tolle • The Miracle of Mindfulness, by Thich Nhat Hanh • Wherever You Go There You Are, by Jon Kabat-Zinn • Zen Mind, Beginner's Mind, by Shunryu Suzuki • The Transcendental Meditation Center - www.tm.org • Vipassana Meditation - www.dhamma.org • World Wide Online Meditation Center - www.meditationcenter.com • Zen - www.do-not-zzz.com ©August 2004 Lucinda Porter, RN and the Hepatitis C Support Project / HCV Advocate www.hcvadvocate.org - . Reprint is granted and encouraged with credit to the author and to the Hepatitis C Support Project http://pets.care2.com/ http://www.theanimalrescuesite.com WAITING Quote Link to comment Share on other sites More sharing options...
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