“Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom”, Buddha
Since there aren’t any standardized ‘scientific‘ medical tests which can be done to diagnose fibromyalgia, it stands to reason that there isn’t a cure, and there aren’t many Western medical treatments other than pharmaceuticals that can provide some relief from pain or help with sleep. People with fibromyalgia have to become the experts of their own lives. We are responsible for finding ways to manage the challenges we face on a day-to-day basis as there are few others who can help us with this search.
My claim (and that of some others) is that fibromyalgia is caused by an over-stimulated nervous system which is in a state of continuous hyper-arousal. If this is so then it is the person with FMS who must find ways to calm her/his nervous system. There are numerous inexpensive ways to do this, most popular among them are : self massage, Qi Gong stretches, yoga, meditation and Freeze-Frame (R). All of which I have personally practiced. However, with self massage, Qi Gong and yoga I have found that stiffening muscles often prevent me from continuing and persisting regularly in spite of the fact that they are gentle movement strategies.
Meditation: This practice requires no physical exertion if the person in pain can find a suitable position for sitting (or perhaps in some cases walking meditation). It does not require expensive equipment and can be done either with others or alone. For many with fibromyalgia, being at a meditation centre with others is prohibitive either because of expense or physical inability. Therefore understanding the practice of meditation, done in the quiet of one’s home and alone can be enticing.
There are considered to be two basic kinds of meditation (although there are several variations of the two approaches). Concentration and Mindful , are both intended to bring about calmness and a sense of tranquility. While they differ somewhat in terms of technique, each require the person to sit quietly in a peaceful environment.
With the practice of Concentration Meditation, one is taught to focus the attention on the breath. It is widely known and accepted that there is a correlation between the breath and the mind. Even those who do not practice meditation will notice how under stress the breath becomes shallow. The concentration is on the inhalation and exhalation, intending that the focus on the breath which becomes slow and deep will bring about relaxation.
I am more familiar with Mindfulness Meditation a practice I learned at the Shambhala Centre in Halifax, Nova Scotia about twenty years ago. While not a Buddhist I enrolled in the secular Level One, (there are five levels) and although in pain I sat on a comfortable chair while the rest of the class sat on cushions. I was taught to sit quietly and witness whatever thoughts were occurring in my mind without reacting to them. I was told that when a new thought appeared, to label it as “thinking” and to gently let it go and return to the breath. While this appears at first glance to be a simple procedure, it is nonetheless one of the most difficult things I have ever done. It is also one of the most effective ways of becoming mindful of the jumble of images, thoughts, desires, worries and memories with which our stressed psyches struggle on a moment to moment basis (See Jon Kabat-Zinn in the links section). Even though I say with chagrin that I do not practice meditation regularly I do often quietly use the mantra of “mindfulness” on a daily basis when I experience stress or worrry. However, to be mindful means that one should ‘live in the moment’ every day as much as possible and that requires more discipline than I have been able to motivate myself to do (sadly).
Freeze-Frame (R): During an eye opening and very positive visit to the Nova Scotia Environmental Health Centre several years ago I was introduced to the practice of Freeze- Frame, a technique developed by Childre and Martin in their book The Heartmath Solution(which I discuss in more depth in my book). While not specifically a meditative experience in the usual sense of the word, nonetheless, like Biofeedback, Freeze-Frame has been shown to be extremely helpful in reducing stress and, as the authors say it allows one to tap into a “deeper source of intuition and power” (p.66), thereby understanding that it is the individual’s responsibility to learn how to empower oneself, recognizing our own body responses to stress. Unlike using the technique of biofeedback which initially requires a technological apparatus, Freeze-Frame can be done alone and at home. This has been a very valuable technique for many at the NSEHC.
The practices I have mentioned above are all inexpensive, can be done in the privacy of one’s home and have been shown to be effective management techniques for everyone with FMS if one is consistent. At least once a day for about 15 to 20 minutes would be an ideal time for us to use these strategies. It requires perseverance and diligence, not easy for those of us faced with the challenges of pain and fatigue, but well worth the effort. I should practice what I preach!