Meditation program?

Can you recommend any meditation program that can be run together with TMS wiki program. I need this for my left lower leg that I have pain in.

Thanks / Martin

 

Ho, Martin. Good question. The books on TMS strongly recommend meditation in healing but do not give examples.

I have found some excellent videos on meditation for pain relief at Youtube, such as this one, but there are others.
If this one doesn't open for you, do a google search of youtube for "meditation for pain." Hope this helps.

 

Thanks.

 

There are also examples of how to meditate in doing a google search.

 

Hi Martin,

You can simply start with 5-10 minutes a day of following your breath in your belly. As your mind takes off, gently bring your attention back to the breath. Again and again for the meditation period. Or you can find a place to watch nature: the leaves or grass moving in the wind, the water moving. And bring your attention back, each time you get lost in your thinking.

These simple meditations develop more power to witness (and not get caught) in experience. And they develop more awareness over time.

Calming may or may not happen. Try not to judge the "outcome of meditation," but rather do it, and know that it is a muscle that is being strengthened. Try not to be attached to meditation making you "feel better." Sometimes it does, sometimes it does not, in my experience.

Andy B

 

Hi Walt,
I just attempted to listen to the pain relief meditation you kindly contributed, but I'm only getting a monotone sound with nothing else. Are there sublimal suggestions? Do you think it's a technical issue?
Thanks- Helomary

 

Hi, Helomary. I combine TMS belief with the form of meditation called the Relaxation Response (RR):

It is a wonderful way to practice TMS Mindbody Healing because it changes harmful thinking in the subconscious mind which Dr. John Sarno says causes pain that is not caused by anything structural.

The RR, practiced once twice a day for 10, 15, or 20 minutes has a profound positive effect on the subconscious mind, relieving or curing everything from anxiety, hypertension, headaches, fatigue, nervousness, dizziness, high blood pressure, insomnia, stomach problems, all forms of pain including backaches, abdominal pain, muscle pain, neck, arm, and leg pain, and relieves side affects from cancer and AIDS.

RR is like Transcendental Meditation which is taught by TM specialists who charge hundreds or thousands of dollars. But the RR is free and you can do it yourself.

It is practiced, before a meal, and works best if not practiced within two hours after a meal. I do it in bed before arising in the morning and again in bed before falling sleep. Often, I only do it 5 or 10 minutes and it works to calm me and put me to sleep.

Just sit in a chair (or lie in bed in the morning or at bedtime), close your eyes, don’t listen to any music, and try to avoid outside noises. Let your mind think of a word such as "One " which has no real meaning or association. Or say a calming word such as “Calm” or “Peace,” or add the faith or spiritual element by saying a favorite religious word or prayer. Breathe naturally or incorporate Deep Breathing by breathing in through the mouth to inflate the stomach, suck in the stomach while holding the breath for a few seconds, then say the word when you exhale through the mouth.


Say the word silently over and over. At the end of the 10 to 20 minutes, picture and feel yourself as you were when you felt your best, and in a place where you felt that way.


When distracting thoughts arise during the RR, as they will, just tell yourself, “Oh, well,” and go back to repeating your chosen word.


There are several free videos on Youtube about the Relaxation Response. I especially recommend these two by Dr. Benson:

 

Walt, thank you so much for this! I love that it's simple, practical and inexpensive! I had read his book in the 80s, but completely forgot about it, so I really appreciate this reminder and your suggestions!