In this mindfulness practice, we reflect on goals and how to goal set mindfully so that they are realistic and achievable for us, regardless of our physical and mental health status. When we practice values-based behaviours, we tend to feel better. Doing all of this mindfully can improve our overall well-being.
I hope you can make the most of it with your mindful goals!
One way to create distance between us and our thoughts is to help move them along (which in turn changes the way we perceive our thoughts) so that we don’t get hooked by them. This is done through a visualization, imagining you are looking up at the clouds drifting by and you can just place your thoughts onto them.
This practice can help us create distance between ourselves and any unhelpful thoughts we have about our pain and illness. Unhelpful can include just dwelling on the fact that these occur for us (that often contribute to anxiety and depression).
Hope this helps you to keep making the most of it!
Acceptance is hard. Embracing pain is hard. Especially for those of us who experience chronic pain. And yet, there is a lot of research that shows acceptance practices can help us manage pain much better. I have used many meditative (and non-meditative) acceptance practices on myself over the past several years and it has really helped me cope.
I hope this also helps you to keep making the most of it!
Meditation has been shown to help a lot with physical health and mental health. It can help with pain, anxiety, depression, ADHD, and more. It’s also difficult for most of us to get into a meditation habit. That’s why I created this 30 day challenge where we only practice for 5 minutes each day (and if you miss a day, that’s also okay). I’d love to hear how it goes for you and what you notice by the end. Full playlist here.
Just another way we can keep making the most of it!
This practice is particularly good for anyone finding themselves in a caregiving role. This may be as a healthcare practitioner, doctor, nurse, or as someone taking care of an elderly parent, a partner or child who is chronically ill, or really any other caregiving role. Sometimes the best thing we can do is offer compassion to another, while also taking care of ourselves.
This short guided meditation can be a useful way to help clarify your values. Having chronic pain and illness sometimes interferes with us living by our values, or even remembering what they are. I find it useful to re-clarify what they are for me so that I can keep making the most of it, and I hope you can too!
Also, I just launched a side-business as a meditation teacher. If you’re interested in 1:1 classes online and self-paced programs online, check out my website – Aligning Mindfully. I also started a second YouTube channel for Aligning Mindfully with 5 minute meditations on it.
One of the most effective practices I do in order to better cope with physical pain and other sensations of chronic illness is the body scan. The research also supports it being helpful. Interestingly it’s also been used as a meditative practice for hundreds of years (possibly longer) to help cope with physical sensations. While it can be a bit scary for chronic pain/illness warriors to go inside, the benefits can be well worth it. This practice is also great because you can totally do it lying down (as long as you’re not at risk of falling asleep). This versions is half an hour long, so if you’re not quite up to doing it that long yet, check out my meditation channel for the shorter version.
Sadness and grief are common emotions to experience when dealing with chronic pain and illness. Illness grief consists of grief of the loss we once had. (Here’s a podcast episode about it). When sadness is particularly strong, depression can set in. Finding effective coping strategies is important for all chronic pain/illness warriors. This meditation is one that can be quite helpful.
In this short exercise, we work on developing our “noticing self” in order to help create some perspective. The “noticing self” can be extremely helpful to develop when you have a chronic illness and/or chronic pain. Rather than get overwhelmed by our sensations or try to get rid of them, it can help us live more effectively with our current, present-moment experience. If you have questions or comments about this, feel free to comment on the video and I’ll try my best to answer. I did do a podcast episode on this concept back in the day, here’s the Youtube link.