Resting & Meditation
There are many misconceptions about resting. Resting is not listening to music/story tapes or watching TV even if you are lying down. Resting is a period of time when you are relaxed with your eyes closed, in a comfortable position. You must reduce all stimulation that your senses are receiving, to allow your body to rest and create more energy. This is not easy though, as the boredom can become unbearable and without something to focus on all your symptoms will seem to get worse.
You should aim to rest for at least half an hour at a time, as this allows enough time for you to settle and get into a good state of relaxation. Some people find this very difficult though, so it’s worth aiming for 15 minutes and then gradually increasing the length of your rest by just a minute each time. In no time at all you’ll be up to half an hour or possibly longer if you feel it’s what you need.
Boredom and frustration while resting undoes all the good effect. If your body is tense then it’s using energy and therefore making you more tired. The best thing to do is to accept that you must rest, as hard as this may seem. Look on it as a way to make some energy for you to be able to do something you enjoy.
You can set yourself a goal, e.g. if you do a certain number of rests you will buy yourself a treat or have a favourite food. This will make the resting seem more worthwhile.
Read more about What is Resting?
You should aim to rest for at least half an hour at a time, as this allows enough time for you to settle and get into a good state of relaxation. Some people find this very difficult though, so it’s worth aiming for 15 minutes and then gradually increasing the length of your rest by just a minute each time. In no time at all you’ll be up to half an hour or possibly longer if you feel it’s what you need.
Boredom and frustration while resting undoes all the good effect. If your body is tense then it’s using energy and therefore making you more tired. The best thing to do is to accept that you must rest, as hard as this may seem. Look on it as a way to make some energy for you to be able to do something you enjoy.
You can set yourself a goal, e.g. if you do a certain number of rests you will buy yourself a treat or have a favourite food. This will make the resting seem more worthwhile.
Read more about What is Resting?
Meditation
Meditation is a good way to pass the time you can visualise yourself surrounded by different colours e.g. the colours of the rainbow. Alternatively you can picture yourself in a meadow. Visualise walking around the meadow looking at different flowers. You can substitute the meadow for a beach or a mountain or any other place you feel relaxed in. There are books available with meditations like these, which you can get a carer to read to you or alternatively read onto a tape so you can listen to them when you feel up to it. These are good if you have a problem listening to music as most professional meditation CDs and downloads contain background music and this can provide too much stimulation for severely affected people.
These types of meditation take a certain amount of concentration. You may find it easier to just concentrate on your breathing, become aware of your inhalation and exhalation, possibly counting how long each take. Try to breathe slowly and rhythmically but don’t make yourself uncomfortable. There are yoga exercises specifically for breathing - these can be found in books, on CD and even online. They involve breathing gently in and out through your nose. There is one specifically aimed for people in bed and another for people with M.E. www.Angela-Stevens.co.uk
These types of meditation take a certain amount of concentration. You may find it easier to just concentrate on your breathing, become aware of your inhalation and exhalation, possibly counting how long each take. Try to breathe slowly and rhythmically but don’t make yourself uncomfortable. There are yoga exercises specifically for breathing - these can be found in books, on CD and even online. They involve breathing gently in and out through your nose. There is one specifically aimed for people in bed and another for people with M.E. www.Angela-Stevens.co.uk
Guided Meditations
If you can cope with music and background sounds then there are some brilliant ones available. I love them and use them for all my rest periods.
If you have Amazon Prime they have lots on there you can listen to for free.
You can also find ones on YouTube, I don't look at the screen, I just listen to the audio.
These are some of my favourite meditations - they are really soothing; but fun too. They have great background sounds - like bird song and crackling wood fires with lots of different ones - I love the cabin in the woods and this one which you lie in a hammock and relax - you can even try this one out for free.
If you have Amazon Prime they have lots on there you can listen to for free.
You can also find ones on YouTube, I don't look at the screen, I just listen to the audio.
These are some of my favourite meditations - they are really soothing; but fun too. They have great background sounds - like bird song and crackling wood fires with lots of different ones - I love the cabin in the woods and this one which you lie in a hammock and relax - you can even try this one out for free.
- Meditainment - To get your free meditation go here...
- Hay House Meditations by Hay House on Apple Podcasts - iTunes - Free
- Health Journeys - Free Guided Meditation They do one for Fibromyalgia/ME/CFS. It's paid for but I believe it's worth the money. I've bought a number of them including General Wellness, Releasing Trauma and Anger and Forgiveness. I don't normally pay for meditations as there are so many good free ones but I think these are really good.
Apps
Claire Wade. Studio 17659, PO Box 6945, London, W1A 6US
This site is written by someone who is severely affect with ME and is compiled as a result of personal experience and research of other people with ME and their families. It is intended for information and guidance only. It is not intended to replace medical advice. Readers are strongly urged to consult a professional medical practitioner for a proper diagnosis or assessment before trying any of the treatments or medications outlined. As with all medications, always consult your GP, specialist or pharmacist and tell them about other medications or herbal preparations you are already taking; always read the label and patient information leaflet.
The contributors to this website are not medically trained but all live with or have significant experience of ME. The tips may not be suitable for everyone. No responsibility for loss occasioned to any person acting or refraining from action as a result of any statement in this work can be accepted by the author.
No part of this work may be reproduced or transmitted in any form or by any means (photocopying, electronic, recording or otherwise), except for personal or non-commercial use without the permission of the author.
Claire Wade has asserted her right under the Copyright, Designs and Patents Act of 1988 to be identified as the author of this work.
The contributors to this website are not medically trained but all live with or have significant experience of ME. The tips may not be suitable for everyone. No responsibility for loss occasioned to any person acting or refraining from action as a result of any statement in this work can be accepted by the author.
No part of this work may be reproduced or transmitted in any form or by any means (photocopying, electronic, recording or otherwise), except for personal or non-commercial use without the permission of the author.
Claire Wade has asserted her right under the Copyright, Designs and Patents Act of 1988 to be identified as the author of this work.