Dealing with an SCI can be overwhelming, but mindfulness and meditation can be powerful tools to help manage the physical and emotional toll of the injury and support your spinal cord injury management.
In this article, we discuss the ways a person with spinal cord injury can introduce mindfulness and meditation into their daily practice, to help reduce the painful impact of an SCI and feel more at peace with their injury.
Methods of mindfulness
The practice of mindfulness brings focus to the present moment, acting as a powerful tool for those attempting to manage the new challenges and emotions of a spinal cord injury. Below are some methods and ways to incorporate mindfulness into your daily routine.
Enjoy the quiet
Finding a comfortable spot to sit and enjoy a meditation session is so crucial. This could be a corner of your home where you can sit or lie comfortably, or anywhere that is free from distraction and overwhelming noise. Relaxation begins with tranquillity and silence.
Deep breaths
Focusing on your breathing is a simple yet effective way to practice mindfulness. Take a deep breath in through your nose, hold for a few seconds and then exhale slowly and calmly through your mouth. As you breathe, pay attention to the sensation of the air entering and leaving your body. Focus is key to maintaining concentration.
Be aware of your senses
With focus, comes awareness. Take a few moments to focus on one sense at a time. If you close your eyes for a few moments, you can pay attention to the sounds surrounding you. Think about the sensation of your breath as it enters and leaves your body. You can even think about the taste and texture of your food as you eat, or the feeling of water on your skin when taking a shower.
Once you start to have awareness, you can feel the benefits of how rewarding it is to appreciate every little feeling and moment. By bringing attention to the present moment, you can find peace and calm your mind when things feel a little too hectic to handle.
Be aware of your surroundings
Paying attention to your surroundings is a helpful way to practice mindfulness. Taking a few moments to look around and notice what is in front of you, from shapes to colours and even textures of objects can bring even the most anxious people back to reality. By paying attention to the present moment, you can feel more at peace and calm your mind.
Guided meditations
Those new to mindfulness may find it difficult to find quiet. Guided meditations can help guide beginners through the process. There are plenty of guided meditations available online or via apps such as Headspace that you can use to get started. They will often involve a narrator who talks you through the process, helping you focus your attention and find a sense of relaxation.
Consistency for better results
To get the most out of mindfulness and meditation, it’s crucial to be consistent in your practice. Make sure to take even a few minutes each day to focus on your breath and surroundings. As you learn to become more comfortable with mindfulness, you should start to enjoy the benefits, making it easier to make it a part of your daily routine.
The benefits of mindfulness
Mindfulness can be incredibly rewarding for people suffering from spinal cord injury. Here are just a few advantages.
Reduce stress, limit anxiety
One of the most common emotions experienced after an SCI is anxiety or stress. Emotions like this are often triggered by the uncertainty of the future, dramatic changes in physical capabilities and of course the challenges of adapting to an entirely new life. Incorporating mindfulness and meditation into your daily routine can reduce stress and anxiety, with meditation proven to improve anxiety levels by 60% at the time.
Boost mood
As well as reducing stress and anxiety, meditation and mindfulness can also have a positive effect on your mood. These practices can support individuals and help them find a sense of peace, something that is essential when learning to cope with the challenges and difficulties of spinal cord injury.
Encourage focus, increase concentration
A spinal cord injury can affect a person’s ability to focus, especially in the early stages of recovery when everything is more fragile. Practising mindfulness and meditation can help increase focus and concentration by training the mind to be more present, rather than worrying about what’s to come in the future or dwelling on the past.
Take the time to relax
How many times have you found yourself with a clenched jaw and tense shoulders? Without taking the time to relax, it is difficult to know how stressed you truly are. Taking a moment to practice mindfulness and meditation can help promote relaxation by calming the mind and encouraging a sense of inner peace.
Enhance sleep
As mentioned in our previous article, an SCI can have a great effect on your sleeping pattern, especially in the early years of diagnosis. Mindfulness and meditation can enhance sleep by calming the mind and promoting relaxation before bedtime.
Finding the value
It’s important to remember that the goal of mindfulness is not to completely clear your mind, but rather to acknowledge and accept your thoughts and emotions without judgment. With plenty of practice, you can learn to use mindfulness as a tool to better manage the physical and emotional challenges of living with an SCI.
Mindfulness and meditation can be incredibly valuable tools for spinal cord injury management. These practices can help reduce stress and anxiety, improve mood, increase focus and concentration, promote relaxation, and enhance sleep. It is important to find a practice that works best for you and to be consistent in your practice to experience the full benefits.
Support from Aspire Law
If you or a member of your family have sustained a spinal cord injury, there are many ways that our solicitors at Aspire Law can help you. Our main aim is to secure a compensation package for you that will enable you to maintain an independent and fulfilling life.
Your award will pay for care and rehabilitation costs, and loss of current and future earnings as well as compensate you for any pain and suffering. Get in touch with us to learn more about how we can support you during spinal cord injury management.
