{"id":2935,"date":"2018-04-09T13:21:03","date_gmt":"2018-04-09T19:21:03","guid":{"rendered":"https:\/\/wholeperson.com\/blog\/?p=2935"},"modified":"2018-04-09T13:26:37","modified_gmt":"2018-04-09T19:26:37","slug":"mindfulness-meditation-opioid-crisis","status":"publish","type":"post","link":"https:\/\/wholeperson.com\/blog\/mindfulness-meditation-opioid-crisis","title":{"rendered":"Mindfulness Meditation and the Opioid Crisis"},"content":{"rendered":"

Mindfulness Meditation<\/strong><\/h1>\n

Almost everyone in the US is aware of the current opioid crisis we are enduring. Millions of addicted are added each year. Since 1999 the use of opioids has increased five-fold. Statistics from 2016 (the latest available) show that 42,000 people died of opioid-related issues in just that one year.<\/p>\n

What can be done to alleviate this crisis? In a paper titled \u201cMindfulness Meditation-Based Pain Relief: A mechanistic account\u201d, Fadel Zeidan and David Vago report that research supports the claim that the widespread use of opioids to alleviate chronic pain has led to the exponential rise in misuse and addiction. Their paper further states that mindfulness meditation could very well be a narcotic-free tool to reduce chronic pain. (Vago, Zeidan, 2016.)<\/p>\n

Mindfulness, research has learned, is an excellent complementary treatment for a variety of health and wellness concerns and aligns with scientifically-backed theories in modern psychology. The importance of increasing resiliency in the face of the inevitable difficulties, both physical and mental, can\u2019t be reinforced too often. Although mindfulness-informed practices don\u2019t magically change life circumstances, they can help cope with rapid change, life transitions, and physical symptoms (i.e. pain) as well as enable us to more fully savor success. (Torney, 2018<\/a>.)<\/p>\n

\"Mindfulness<\/a>With the above information in mind we present the following from 30 Scripts for Relaxation, Imagery & Inner Healing, Ed. 2, Vol. 1& 2 <\/em><\/a>by Julie T. Lusk.<\/p>\n

Relaxation and visualization can heal the body, mind, and spirit. Progressive muscular relaxation and conscious breathing help relieve tension and stress. Guided imagery encourages people to experience internal harmony, to heal emotional and physical upsets, to increase body awareness, to enhance relaxation, to get in touch with the healing source of energy for emotional and spiritual strength, to receive direction from their own inner guide, and to connect with the environment. <\/a><\/p>\n

Here are some tips to help you use these mindfulness-meditation scripts effectively with your clients.<\/p>\n

Working with guided meditations<\/strong><\/p>\n

Everyone is different, so each person will experience guided imagery uniquely. These individual differences should be encouraged. During a guided meditation, some people will imagine vivid scenes, colors, images, or sounds while others will focus on what they are feeling, or experience it as a concept. This is why a combination of sights, sounds, and feelings should be incorporated into the meditations. With practice, it is possible to expand your participants\u2019 range of awareness.<\/p>\n

By judicious selection of images you can help deepen their experience and cultivate their awareness in new areas that can enrich their lives. For instance, a person who is most comfortable in the visual area can be encouraged to stretch his or her awareness and increase his or her sensitivity to feelings and sounds. (See Flower Meditation below.)<\/p>\n

Be careful, however, when presenting themes and techniques that are unfamiliar to you. Since people respond in a variety of ways to visualization, avoid generalizing about the benefits of any given script.<\/p>\n

If your groups are composed of people who are emotionally ill or especially fragile, be sure you have the necessary special training or professional guidance before introducing them to visualizations.<\/p>\n

Preparing the group or individual<\/strong><\/p>\n

Some type of physical relaxation sequence should be used prior to every guided meditation. Breathing properly is essential for complete and total relaxation. Unfortunately, very few people take full breaths, especially when under stress. When a person consciously uses deep breathing correctly, stress is reduced and the mind can remain calm and stable. It is important that people focus on their breathing, with full deep breaths through the nose. Before beginning any guided meditation, briefly describe the images you will use and ask if they make anyone feel uncomfortable. People who are afraid of water may find images of ocean waves to be frightening rather than calming. Be prepared with an alternate image. Let participants know that if they become uncomfortable, they may, at any time, open their eyes and tune out or change the visualization. As you read a script, people will follow you for a while and then drift off into their own imaginations. They will usually tune you back in later on. If they know this in advance, they won\u2019t feel as if they are failing by being inattentive. So tell them this is normal and to let it happen.<\/p>\n

Choosing the right atmosphere<\/strong><\/p>\n

Select a room that has comfortable chairs for sitting or a carpeted floor for lying down. Close the door and shut the windows to block out distracting noise. If possible, dim the lights to create a relaxing environment. Low lights enhance the ability to relax by blocking out visual distractions. If the room lights cannot be controlled to your satisfaction, bring along a lamp or night lights. Adjust the thermostat so that the room temperature is warm and comfortable. If the room is too cool, it will be hard to relax and remain focused. Suggest that people wear a sweater or jacket if they think they may get cold. If distractions occur\u2014a noisy air conditioner, traffic, loud conversations\u2014try raising your voice, using shorter phrases and fewer pauses, or incorporating the sounds into the guided meditation. For example, you might say, \u201cNotice how the humming sounds of the air conditioner relax you more and more.\u201d Or, \u201cIf your mind begins to drift, gently bring it back to the sound of my voice.\u201d<\/p>\n

Using your voice<\/strong><\/p>\n

Speak in a calm comforting, and steady manner. Let your voice flow. Your voice should be smooth and somewhat monotonous. But don\u2019t whisper. Start with your voice at a volume that can be easily heard. As the guided meditation progresses and as the participants\u2019 awareness increases, you may begin speaking more softly. As a person relaxes, hearing acuity can increase. Bring your voice up when suggesting tension and bring it down when suggesting relaxation. Near the end of the guided meditation, return to using an easily heard volume. This will help participants come back to normal wakefulness. You may tell participants to use a hand signal if they cannot hear you. Advise people with hearing problems to sit close to you. Another option is to move closer to them.<\/p>\n

Pacing yourself<\/strong><\/p>\n

Read the guided meditations slowly, but not so slowly that you lose people. Begin at a conversational pace and slow down as the relaxation progresses. It\u2019s easy to go too fast, so take your time. Don\u2019t rush. Many script authors use ellipses\u2026to indicate a brief pause. Spaces between paragraphs would suggest a longer pause.<\/p>\n

Leader\u2019s notes and script divisions should not be read out loud. Give participants time to follow your instructions. If you suggest that they wiggle their toes, watch them do so, then wait for them to stop wiggling their toes before going on. When participants are relaxed and engaged in the imagery process, they have tapped into their subconscious (slow, rich, imagery) mind\u2014and they shouldn\u2019t be hurried. When you\u2019re leading the meditation, stay in your conscious (alert and efficient) mind. Pay careful attention to all participants. You may have to repeat an instruction if you see that people are not following you. To help you with your volume and tone, pace and timing, listen to a recording of yourself leading guided meditations.<\/p>\n

As you reach the end of a meditation, always help participants make the transition back to the present. Tell them to visualize their surroundings, to stretch, and to breathe deeply. Repeat these instructions until everyone is alert.<\/p>\n

Using music<\/strong><\/p>\n

Using music to enhance relaxation is not a new idea. History is full of examples of medicine men and women, philosophers, priests, scientists, and musicians who used music to heal. In fact, music seems to be an avenue of communication for some people where no other avenues appear to exist.<\/p>\n

Your music should be cued up and ready to go at the right volume before you start your meditation. Nothing ruins the atmosphere more quickly than having the leader fool around trying to get the audio going. Jim Borling, a board certified music therapist, makes the following suggestions on the selection of music:<\/p>\n

Tips on Music Selection<\/strong><\/p>\n