Welcome back to the Bendy Club blog! This week, we’re exploring how mindfulness and meditation can transform your life, especially if you’re living with conditions like Hypermobility Spectrum Disorder (HSD) or Ehlers-Danlos Syndrome (EDS). Finding a calmer mind through these practices can significantly improve your mental and physical well-being.
Why This Matters
Living with a chronic condition like EDS can be incredibly stressful. Many struggle with the different conditions and the seemingly unending new symptoms that arise. Mindfulness and meditation offer powerful tools to help manage this stress, reduce anxiety, and improve overall health. By incorporating these practices into your daily routine, you can enhance your quality of life and gain a sense of control over your health.
What Are Mindfulness and Meditation?
Mindfulness is the practice of being present in the moment, aware of your thoughts, feelings, and surroundings without judgment. Meditation involves specific techniques to train attention and awareness, fostering a calm and stable state of mind. Together, these practices can help reduce stress, manage pain, and improve emotional resilience.
Most people are averse to the idea of meditation because they think it means sitting with a “blank” mind, but this could not be further from the truth. It is the practice of becoming aware of your mind and body. At the beginning (which could really mean for years) of a meditation practice you may only be able to stay present for a couple seconds here and there and that is okay. You just notice that you have become distracted, like we all do, and become present again. Doing this over and over again will build up a “muscle” in the mind that will allow you to be present for longer periods of time, and more importantly disconnect from your thoughts and feelings noticing them as separate things from what you truly are.
Key Benefits
- Stress Reduction: Mindfulness and meditation help lower levels of cortisol, the stress hormone, leading to a calmer mind and body.
- Pain Management: Regular practice can change your relationship with pain, making it more manageable and less overwhelming. Headspace, a meditation app, has a great course on pain management that would be helpful for anyone dealing with chronic pain.
- Improved Sleep: These practices can enhance sleep quality by promoting relaxation and reducing insomnia. Learning to see your thoughts and feelings as separate from yourself can be very helpful for those that have anxiety around bedtime.
- Emotional Balance: Meditation fosters a sense of inner balance and emotional stability, helping you navigate the challenges of living with HSD or EDS. Being able to see your feelings as things that come and go just like clouds overhead can be incredibly empowering. Remember you are not your feelings.
- Enhanced Focus: Mindfulness improves concentration and cognitive function, making it easier to stay focused and productive.
Action Steps to Incorporate Mindfulness and Meditation
- Start Small: Begin with just a few minutes each day. Gradually increase the duration as you become more comfortable with the practice.
- Create a Routine: Set aside a specific time each day for mindfulness or meditation. Consistency is key to reaping the benefits.
- Use Guided Meditations: Apps like Headspace offer guided meditations that are perfect for beginners. They provide structure and support, making it easier to establish a regular practice.
- Focus on Breathing: Simple breathing exercises can be a powerful way to start your mindfulness journey. Pay attention to your breath, noticing each inhale and exhale.
- Be Patient: It takes time to see the benefits of mindfulness and meditation. Be patient with yourself and keep practicing, even if it feels challenging at first.
Real-Life Strategies
Sarah’s Journey
Sarah, who lives with HSD, struggled with chronic pain and anxiety. She decided to try mindfulness and meditation after reading about their benefits. Using the Headspace app, she started with short, guided sessions each morning. Over time, she noticed a significant reduction in her anxiety and an improved ability to cope with pain.
Share Your Journey
We encourage you to share your experiences and connect with others on our social media platforms. By building a supportive community, we can help each other navigate the challenges of living with HSD and EDS and discover the benefits of mindfulness and meditation together.
Connect with Us
Follow us on social media for more tips, updates, and support:
Ready to Take the Next Step?
For those seeking personalized guidance, our 1-on-1 coaching program offers tailored support to address your specific needs. With expert advice and a comprehensive plan, you’ll gain the tools and confidence to manage your condition effectively. Learn more and sign up here.
Thank you for being part of the Bendy Club. Together, we can make a difference!
Warm regards,
The Hypermobile Solutions Team
References
Meditation and sleep made simple. Headspace. (n.d.). https://www.headspace.com
Corliss, J. (2014, January 8). Mindfulness meditation may ease anxiety, mental stress. Harvard Health. https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967
Home. The Ehlers Danlos Society. https://www.ehlers-danlos.com/
What is HSD?. The Ehlers Danlos Society. https://www.ehlers-danlos.com/what-is-hsd/
What is eds?. The Ehlers Danlos Society. https://www.ehlers-danlos.com/what-is-eds/
Jovin, D., Atwal, P., Herman, K., Block, N., Maxwell, A. J., Mitakides, J., Maitland, A. M., Saperstein, D., Hamilton, M., Schofield, J., Koby, M., Klinge, P., McElroy, A., Bluestein, L., Chopra, P., Tishler, J., Pocinki, A. G., Varga, J., Dempsey, T., … Lane, K. (2020). Disjointed: Navigating the diagnosis and management of Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorders. Hidden Stripes Publications, Inc.
Smith, C., & Wicks, D. (2017). Understanding Hypermobile Ehlers-Danlos syndrome and hypermobility spectrum disorder: (previously known as Ehlers-Danlos Syndrome Hypermobility Type & Joint Hypermobility Syndrome, respectively). Redcliff-House Publications.
Cox, C. (2022). Holding it all together when you’re Hypermobile. Journey2Joy
Disclaimer
This blog is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no provider/patient relationship is formed. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.