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Learning How to Meditate III, Audio for Beginners

Learning how to meditate is easy with practice. This audio is a little more advanced and has more imagery to increase your self-confidence... Try this simple guided meditation.

Continue reading "Learning How to Meditate III, Audio for Beginners"

What Works for Me...... and some others

Physical Therapy and Acupunture For Back Pain

Lesley in Sydney says

I've had back pain on and off for years. Sometimes it disappears for months on end, but then comes back. I think it is probably mostly caused by stress.

I'd had some success with osteopathy in the past, but nothing was working and the pain had gone into my feet and I could hardly walk. No-one could diagnose me, until I was lucky enough to be recommended to Sarah Key - famous physiotherapist and author of the The Back Sufferers Bible amongst other things. She said I had a curvature of the spine and one leg longer than the other. She cured my foot pain in one treatment, she and physios who have trained with her use a wonderful massage using their feet which releases the vertebrae and I've been using her back block method ever since with fantastic results.

I also find keeping up my core strength with pilates helps enormously, as well as regular acupuncture treatments.

Its a work in progress and I find if I get lazy with my back block or exercises I stiffen up again, but all these things really help. Now I only go to Sarah Key's clinic twice a year or so, and they say my spine has staightened out considerably.

Finally, relaxation. I think a lot of the pain comes from tense muscles, caused by stress. I do a lot of relaxation and meditation and it helps enormously. I'm reading The Secret at the moment and truly believe that mind over matter is very powerful. If we believe that our backs are relaxed and pain free and don't focus on the pain, we will be better. So I'm working on positive thinking and I never let my back stop me from doing anything. I love gardening for example, so nothing is going to stop me doing that. I think its probably beneficial in any case, as I have heard from many sources that the best thing is to keep moving.

Basically, I think that the best thing is to take control over your own health and body, and work at it, with exercise, relaxation. And never give up.

My Best Advice

Exercise, stretching and strengthening can help everyone. But you need to be careful because it is easy to overdo and make things worse. Whenever you're starting a new activity began gently and progress slowly.

Learning How to Meditate Will Improve Your Life

Doing Your Best Requires Taking Care of Yourself

Making time for yourself should be a priority in everyone's life. Even if you have children depending on you, even if you are the sole caregiver for your invalid parent or spouse, even if your boss is counting on you, must make time for yourself.

Help Yourself Sign

Your body is not designed to be on high alert and running at full speed 24 hours a day and 7 days a week. If you don't take care of yourself, you will not be able to take care of them for very long.

You must take care of yourself so that you can take care of them.

The practice of meditation suppresses all of the stress hormones and it allows your organ systems to slip into the rest and relaxation mode. Your heart rate goes down and the blood flow returns to your intestines, your stomach, your liver, and all of your other internal organs.

Your immune system starts performing all of its many functions more efficiently. Anger and anxiety begin to evaporate. Minor aches and pains become more tolerable and chronic pain becomes less overwhelming.

Life is Good Again

You will notice many of these benefits immediately. Others may take longer to make a difference in your life.

The good things that you notice may fade when you jump back into the ratrace, but that is okay because you now know how to get them back. Meditation is a skill. The more you practice it, the better you are at it and the easier it is for you to close your eyes and slip back into that relaxing state of mind.

Even Better:
"Yes You Can!!"
Learn How to Meditate

Learning How to Meditate will
Save Your Life by Reducing Stress and Anxiety

Many different diseases and physical conditions are brought on by stress or made worse by stress.

The evidence is clear that things like depression, hypertension, stroke and heart attacks can be caused by stress.

Stress Related Diseases

Flare-ups of viral diseases such as cold sores, herpes, AIDS, and the common cold can begin with stress or a stressful event.

Stress is the cause of many different diseases.


Stress will lead to skin conditions like dermatitis, hives, and rashes. It can aggravate gastrointestinal disorders like peptic ulcers, colitis and irritable bowel syndrome.

Our Modern World is
One Stressful Event after Another.

It starts when the alarm clock goes off in the morning. Then fixing breakfast, getting the kids off to school, and driving to work continues the storm of adrenaline and cortisol.

Talking to your boss and worry about deadlines at work rush you through the morning. A hurried fast food lunch and then rushing back to work keeps your heart racing.

Finally quitting time and you run to pick up the kids and get home to get dinner started. You then clean up the kitchen, help the kids with baths and homework, and rush them off to bed so you can fall onto the couch exhausted.

The exhaustion itself contributes to your stress.

Life has always had stressful events. But, for our ancestors, there would also be periods of rest and relaxation. Only in the past 100 years have our lives become so hectic that we rush from one stressor to the next. Only in the past 50 years have we become so completely buried with non-stop stimulation that there is no escape.

Learn more about stress from Psychology Today: The Physical Dangers of Stress.

Discover more about meditation at:
Learning How to Meditate Will Improve Your Life

Learn How to Meditate and Reduce Pain

Meditation can work to reduce pain in several different ways.

Endorphins will the release of endorphins which are your body's own natural painkiller. These are your body's own feel good hormones. Endorphins attach to the same pain receptors as morphine to control pain.

Many different activities, including meditation, will stimulate the release of endorphins.


Image thanks to Karoly.Czifra, via Wikimedia Commons

Stimulate Some and Suppress Others

Neurotransmitters conduct the pain signal to your brain. But not all neurotransmitters are created equal. Some of them (created by the sympathetic system) boost that signal making the pain sharper and stronger. Other neurotransmitters (parasympathetic) will slow down and suppress the pain signals making your pain duller and more tolerable.


In a state of deep relaxation you can focus on your bodily sensations. You can think about your pain in a non-judgemental way. Comparing the way it feels to other parts of your body will put your pain in perspective and make it less overwhelming.


Imagineering or Guided Imagery will help you to focus on positive or pleasurable thoughts; while avoiding or suppressing negative thoughts and pain.

Meditation may not make you pain free. But, it can definitely make your pain more tolerable, and make you feel better about learning to live with it.

Learn more about stress and meditation from the Washington Post:
Harvard neuroscientist: Meditation not only reduces stress, here’s how it changes your brain.

Even Better:
"Yes You Can!!"
Learn How to Meditate

Learn How to Meditate and take Control of Your Life
Fight or Flight >>>>>> vs <<<<<< Rest and Digest

When your caveman ancestors were attacked by a saber tooth tiger the sympathetic nervous system would take over and the parasympathetic would be suppressed.

The Opposite of Meditation
Pain and Anger will stimulate the Sympathetic Nervous System

man in pain

When the danger had passed, and they were relaxing enjoying a leisurely meal, the parasympathetic would take over and the sympathetic system would be suppressed.

Neurotransmitters and Hormones

These two systems work with a complex system of neurotransmitters and hormones. In times of danger your body is flooded with stress hormones such as cortisol and adrenaline and your nervous system is overloaded with stress neurotransmitters like norepinephrine and glutamate.

When it is time to relax the stress hormones and neurotransmitters are replaced by the "feel good" parasympathetic messengers such as serotonin, dopamine, oxytocin and endorphins.

Now we are getting to the Important Point about Meditation

Meditation shuts down your sympathetic system and stimulates your parasympathetic system to release all of the "feel good" messengers that can improve your life.

The more you meditate the more these chemicals will work their magic. Learn more about Neurotransmitters and How they Affect the Pain that You Feel.

It really is like magic. They reduce stress and make you feel good about who you are. They can improve your outlook and make your life more enjoyable.

Discover more about meditation at:
Learning How to Meditate Will Improve Your Life

Random Thoughts
For People Who are Living with Chronic Pain

(If these seem a little harsh please let me know. I would like to explain to you what is harsh.)

Work on your posture and and lose the gut.
Exercises to improve your posture and lose weight are always helpful.
Yes you can find some type of exercises that you can do.

Learn How to Meditate and
Control Your Autonomic Nervous System

Some Effects of Meditation we do Understand:Your Autonomic Nervous System

Your autonomic nervous system is the nervous system that controls things that you don't normally think about. This system manages things like your blood pressure and heart rate, how your food is digested, and kidney function.

2 Parts of the Autonomic Nervous System.


Image thanks to Wikimedia Commons

Your Autonomic Nervous System can be divided into two separate nervous systems, the Sympathetic Nervous System and the Parasympathetic Nervous System.

These two systems, the Sympathetic and Parasympathetic, work together to balance many of your bodily functions.

The Sympathetic Nervous System

It is the sympathetic nervous system that generates your "flight or fight" response in times of danger. It raises your heart rate and blood pressure increasing the blood flow to your muscles allowing you to run faster, jump higher, and be stronger.

In times of stress it widens your pupils helping you see better, enlarges your airway helping you breathe better, and reduces urine production.

The Parasympathetic Nervous System

The parasympathetic nervous system is known as the "rest and digest" nervous system. It will slowdown and calm many of your body functions while stimulating other systems associated with leisure.

In times of relaxation it functions to increase blood flow to your digestive organs, reduce heart rate and blood pressure, and relax your muscles.

You could say that these two systems work against each other to keep your body's many different systems in balance. But, in reality they work together. They keep your body ready for whatever is happening at the time.

Learn more about your autonomic nervous system at Neuroscience for Kids.

Even Better:
"Yes You Can!!"
Learn How to Meditate

Random Thoughts
For People Who are Living with Chronic Pain

(If these seem a little harsh please let me know. I would like to explain to you what is harsh.)

Talk about the economy. Talk about religion. Talk about politics. Talk about your hobbies. Research and learn about something that interests you. Share what you have learned with your family and friends. Don't talk about your pain.

Learning How to Meditate is
Without Side Effects and Risks

Learning how to meditate can improve your life many different ways. It is a natural pain reliever without side effects or risks. It is tremendously effective and no one has ever overdosed on meditation.

You Can Enjoy Your Life.

lady painting

It has been shown to reduce stress and relieve anxiety. It is a part of many religious and spiritual practices. However, only some of its benefits can be explained by physical science

How and Why Meditation Works

The power of your brain is not completely understood. People who have practiced meditation have accomplished things that science can not completely explain.

But there are some things that happen when you meditate that science can explain. Studies have shown that meditation improves your pain tolerance and reduces anxiety. It has been used to control depression and reduce stress.

Discover more about meditation at:
Learning How to Meditate Will Improve Your Life

What Works for Me...... and some others

Deep Brain Implants

From Bionic Kate

No I'm not kidding. I have two electrodes inserted deeply into my brain connected to two implanted battery packs. The electrodes have two functions. One partially blocks the pain messages between the brain and the targeted left leg. The second electrode increases endorphin levels.

Three questions I am frequently asked:

Do the batteries need changing? Yes, but they last for years before they run out of juice.

Do I set off security alarms. Not yet. :) I have a letter from my doctor that I keep with me when I fly.

Do they help manage the pain? Yes. I have been told I received better than expected results. Since the initial injury, this is the one and only time I've heard that statement!

One hitch. Before I get a haircut, I ask the stylist if she's squeamish. Obviously, the surface of my skull is full of funny lumps and bumps from connecting hardware.

More from Bionic Kate

After viewing the electrodes in my brain on xray, I know why they call them DEEP brain implants. To say the image gives me occasional pause would be an understatement. The decision to have the surgery wasn't a light one.

A freak accident involved twisting. The pain was severe and the doctor visits, medication, physical therapy etc began. 30 minutes just to get out of the car. You know... anyone with extreme back pain understands.

Then discs out, spine fused which actually helped much of the creepy slipping, sliding, popping, tearing in the low back. But the verdict was in. Inflammation had taken up residence and wasn't moving out. In fact, it was getting worse.

The US government has since ruled that implants can be used for Parkinson patients only. But I am one of the success stories from using it to control chronic spinal pain. (Parkinson patients only have 1 electrode which is implanted in a different area of the brain.)

Not to say this is a panacea. I had to give up my beloved mortgage company. Ice is part of my daily life.

But I participate in our family. I go to the gym and walk -slowly- on a treadmill. Yesterday I took a stroll around our neighborhood and dropped off someone at the airport. I have since created and author 3 websites that I work on daily. I don't take any of this for granted.


My Best Advice

This might not be for everyone but it is certainly worth investigating.

Learning How To Meditate Can Stop Anxiety

Anxiety is uncomfortable. It is that nervous worry sensation in your stomach and chest when you go in for a job interview. It is that tension and unease before a big test. It is that panicky apprehension you may feel walking into a crowded room.

Overwhelming Anxiety

Illustration of stress

Everyone feels anxious from time to time in awkward situations. This is normal. Constant anxiety or anxiety that is getting worse is not normal and it is very bad for your health. For some people anxiety can prevent normal activities such as socializing or grocery shopping.

Anxiety is often treated with medications that have risks and severe side effects.

Learning how to meditate is a very effective way to stop anxiety. In many cases it can make you feel better almost immediately. With regular meditation anxiety often disappears completely. You can become relaxed and confident in any situation.

More information from The World of Psychology: How Meditation Helps Anxiety.

Even Better:
"Yes You Can!!"
Learn How to Meditate

Random Thoughts
For People Who are Living with Chronic Pain

Somebody said that it couldn't be done

               and he with a chuckle replied,

"That maybe it couldn't, but he would be one

               that would not say so till he tried"

He buckled right in with a bit of a grin.

               He just took off his coat and went to it.

He started to sing as he tackled the thing

               that couldn't be done, and he did it.

Learning How to Meditate will
Reduce Your Risk of Heart Attack and Stroke

Doctors can show that learning how to meditate lowers your levels of stress hormones and neurotransmitters like cortisol and norepinephrine. These are the same things that cause high blood pressure and coronary artery disease.

Reduce Your Risk...

confident man

It makes sense then that meditation would lower your risk of heart attack and stroke.

Every year people die or become severely disabled by these health problems. If meditating for 20 minutes every day can save your life, it seems like a pretty simple choice.

This article reports on a study by the American Heart Association showing that learning how to meditate can reduce your risk of heart attack and stroke by almost 50%.

Meditation may reduce death, heart attack and stroke in heart patients

Meditation and Heart Health

Even Better:
"Yes You Can!!"
Learn How to Meditate

What Works for Me...... and some others

Emotional Freedom Therapy

Wendy says

Okay, before you scoff, EFT (Emotional Freedom Therapy), while typically used for issues like stress, anxiety, depression and other psychological states, it has amazing effectiveness on physical pain!

I haven't used it on my back pain lately, because I haven't had any, but I have used it recently for headaches and stomach aches. I love it. Google it. There's tons of information on it.

EFT is along the lines of acupunture in that it relies on energy in the body and meridian points. But instead of using needles, you tap with your fingers on various meridian points. You use affirmative statements to lock in whatever it is you want to change. You can also use complete protocols, like I would suggest for back pain, to effectively eliminate the pain from your body.

It's amazing. And it works.

My Best Advice

Everybody is an experiment of one. Everybody is different and we are all trying to find the right combination of stuff for our combination of stuff. This sounds great and with no side effects.

Learning How to Meditate can make You Younger

Again, the science is not exactly clear on how it works or why it works. But many people report that they feel younger and their friends tell them that they look younger after they begin meditating regularly.

Make Yourself Younger

young woman

Maybe it is because of the physical health benefits. Lowering your stress level, reducing anxiety, sleeping better and feeling happier, can certainly improve the way you look and feel. It would not be a stretch to say that it makes you look and feel more youthful.

Maybe it is because learning how to meditate makes you healthier so you are using fewer medications. Medications can have severe side effects. Maybe it is the medicine cabinet full of different medications that you are taking that causes you to look older.

Maybe it's because you feel better. It would be easy to think that people who are relaxed and happy look younger and live longer. Whatever the real reason is, many people agree that learning how to meditate will make you look and feel younger.

Before And After Photos Of Meditation Reveal How Much Younger And Happier It Makes You

Dr. Sara Lazar's research demonstrates that meditation may slow down the age related atrophy of certain areas of the brain.

Even Better:
"Yes You Can!!"
Learn How to Meditate

Random Thoughts
For People Who are Living with Chronic Pain

(If these seem a little harsh please let me know. I would like to explain to you what is harsh.)

Be as active and exercise as much as you can. We all have limitations, but within those limitations there is still a lot that you can do. Everyone has things that they can do. Focus on what you can do and then get up off the couch and get started.

Learning How to Meditate II, Audio for Beginners

Learning how to meditate is easy with a little practice. When your body is completely relaxed and your brain is alert and focused, good things will happen. Try this short and simple guided meditation.

Continue reading "Learning How to Meditate II, Audio for Beginners"

Learn How to Meditate and Stop Pain

Meditation can be an excellent pain management tool. With practice people can learn to reduce and stop pain sometimes completely, all with the power of their mind.

Stop Pain and Reclaim Your Life

elders exercising

It can work so well that it seems like magic.

It does take work, but anyone can learn how to meditate, and it does not have any side effects. You can not overdose on meditation. The only thing that you get with excessive meditation is "better".

Doctors can explain some of the reasons that meditation can help stop pain, but they are unable to explain it completely. The powers of the human brain may never be completely understood.

Even though they cannot explain it many studies have shown that learning how to meditate can help stop pain.
Scholarly articles on Meditation and Pain

Even Better:
"Yes You Can!!"
Learn How to Meditate

What Works for Me...... and some others

When Nothing Helps You just have to Get On with Your Life

Sammy from Eire

Hi there, I had back surgery twice on the lower back (L4 and L5). I'm in constant pain, it took me a few years to learn to live with it.

It's an burden put upon me, maybe I was bad in my other life I really don't know. I have tried everything from tablets, to physio's, to pain clinic, acupuncture, tens machines, you name it and I have tried it.

There is no cure for this dreaded disease. I am bent over and gone sideways from it and I can tell you there's no cure for back pain. A person just has to get on with it.

Yours sincerelySammy

My Best Advice

But everybody has a different situation to deal with and it is important to try all of the recommended treatments before you decide that you have to live with it.



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  1. Learning How to Meditate III, Audio for Beginners

    Learning how to meditate is easy with practice. This audio is a little more advanced and has more imagery to increase your self-confidence... Try this simple guided meditation.

    Read More

  2. What Works for Me...... and some others

    Physical Therapy and Acupunture For Back Pain

    Lesley in Sydney says I've had back pain on and off for years. Sometimes it disappears for months on end, but then comes back. I think it is probably mo…

    Read More