Doctor's Advice: Meditation to Soothe Mind and Body

Monday, June 30, 2003

ROCHESTER, Minn. — Stressed? Fatigued? Your doctor may recommend a daily dose of meditation.

Meditation is a technique that is making its way into mainstream medicine because studies have shown it can be beneficial to your health, according to the July issue of Mayo Clinic Women's HealthSource.

Meditation can help you relax, slow your breathing and heart rate and decrease muscle tension. It can lessen your body's response to adrenaline, which can raise your blood pressure and make your blood more likely to clot — both risk factors for heart disease.

You don't have to twist like a pretzel to meditate. You can sit quietly and try to focus. Consider these tips:

* Focus on your breathing. Breathe in and out through your nose and pay attention to some aspect of your breathing, such as the pause between breaths.

* Focus on a word, phrase or prayer.

* Focus on the moment. Become aware of the physical sensations, sounds and thoughts. Allow them to pass through your mind without judging or getting involved with them.

* Do it every day, even if only for five minutes (aim for 20 minutes a day). Do it even if you feel you are wasting time. Just keep coming back to your focus — a word, object or sound — every time your mind wanders.

Eventually, you're likely to discover the ability to calm yourself in stressful situations. Your practice may result in improved health and well-being.

Mayo Clinic in Rochester
Carol Lammers
507-284-5037 (days)
507-284-2511(evenings)
email: newsbureau@mayo.edu

Mayo Clinic in Jacksonville
Erik Kaldor
904-953-2299

Mayo Clinic in Scottsdale
Anne Tewksbury
480-301-4368

Mayo Clinic Women's HealthSource is published monthly to help women enjoy healthier, more productive lives. Revenue from subscriptions is used to support medical research at Mayo Clinic. To subscribe, please call 800-876-8633, extension 9PK1.

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