
Take just a moment and consider the stress you carry throughout your day. Are you worried about work, family matters, finances? Stress in our daily lives is inevitable, yet the way we handle it—or don’t handle it—can have a devastating affect on both our mental and physical health.
Stress can manifest itself in a variety of physical ways such as migraines, neck and back pain, high blood pressure, chest pains, a rapid or irregular heartbeat, and possibly even a heart attack. February is National Heart Health month, and we’re reminded to take care of one of the most important organs in our body—the heart. Constantly allowing stress to overwhelm us forces our body to react by producing elevated levels of stress hormones, like adrenaline and cortisol, which can lead to a heart attack. Therefore, it’s important to learn how to control your emotions and the amount of stress you assume, and most importantly — learn how to relax. Meditation is one way to do something good for your body — and spirit. '
“There are many forms of meditation,” explains Dr. Gouri Chaudhuri, Marianjoy Medical Group physician who encourages her patients to lear
n meditation and relaxation techniques to aid in their recovery. “It can be a structured meditation session, such as controlling one’s breathing while concentrating on a word or image to help block out thoughts and calm oneself. Meditation can also simply be done by sitting in front of an aquarium full of fish or staring out into a body of water, calming yourself down. There is no right or wrong way to meditate. The goal is to get the heart rate decreased, the mind to stop racing, and the body to relax.”
Dr. Gouri Chaudhuri is board certified in Physical Rehabilitation, Electrodiagnostic Medicine, Acupuncture Medicine and Integrative Holistic Medicine. Her outpatient practice includes the Integrative Holistic Wellness Clinic. To schedule an appointment please call 630-909-7000.
Here are some basic tips to use in meditating and quieting the mind:
• In the beginning, commit to relaxing for a minimum of 15 minutes.
• Light a scented candle, dim the lights, or play calming music.
• Find a quiet space to sit that is comfortable, sitting up straight with your feet flat on the floor and your eyes closed to help block out any distractions.
• To begin, take deep, steady breaths. Breathe in through the nose, slowly counting to five; then exhale through the mouth, again counting to five. Do this 5 times as you slowly feel your body relax.
• Start with the toes, concentrating on how they feel. “Will” them to relax and go limp. Work your way up your body slowly in this same manner, focusing on each area for at least one minute. Move all the way up to the top of your head.
• Try to keep stray thoughts from entering your mind. If they do, gently push them aside. It may help to find a positive word like “peace” or “love” that you can silently repeat over and over to help block out any other thoughts. Continue to breathe deeply.
• Throughout the mediation, remember that you are committing to do something good for yourself for 15 minutes. The worries and restless thoughts can wait. This is your time. Enjoy the silence and relax.