How to Use Meditation to Treat Bipolar Disorder

Meditation isn't just for monks living in remote reaches of the far east. Scientists say that it can improve blood pressure, diminish insomnia and keep the mind sharp.

When mania strikes, having an established meditation practice is wonderful tool. One of the greatest benefits of meditation is learning to "quiet the mind," which can be especially difficult during a manic episode. This is why meditation can be such an important practice.

There are many different ways to meditate. We are going to start with one of the simpler ones, known as breath awareness meditation.

Difficulty: Moderate

Instructions

Things You'll Need:

• quiet space without distractions
• soothing music (optional)
• incense (optional)
• straight-back chair or meditation cushion
• timer or clock

1. Find time to meditate everyday, such as when you first wake up in the morning or right before bedtime.

2. If you are a beginner, you will want to start slow. Five minutes a day will do. Find a quiet space without distractions. If you live with someone, let them know you will need 5-10 minutes to yourself A gentle reminder, such as a sign, isn't a bad idea either.

3. Phones are one of the largest distractions. If you have a cell phone, TURN IT OFF! If you also have a house phone, UNPLUG IT!

4. Prepare your space. If you choose, you may begin by lighting incense and putting some soft music on. Dim lights and candles help, too. While this is not necessary, having a ritual associated with your daily meditation help prepare your mind for what's to come. This makes it easier for you to get in a meditative state.

5. Minding your posture, sit on your chair or cushion. Keep your spine straight and head tilted slightly forward. If you can, try to maintain a half-smile on your face.

6. Breathe in deeply through your nose, filling your belly with air. As you breathe in, count as high as you can quietly to yourself beginning at one. Let go of any tension you have in your muscles.

7. Do the same with your out breath, counting up from one.

8. Repeat for 5-20 minutes, counting each breath. Whenever you your mind wanders, begin your count again.

Tips & Warnings

• As a beginner, it will be difficult to keep your mind from wandering. Don't get frustrated. Just start again. Everyone's mind wanders. The important part is to keep at it.
• If you start out at five minutes daily, you can increase the amount of time you sit by one minute each day or week. The recommended amount of meditation is one hour per day, though many people never get up to that level.
• You may want to tape this meditation and listen to it so you don't have to read it every time.
• Don't give up! If you are having trouble counting your breath, you may want to try a guided meditation. There are many good ones available in health food stores, new age shops and online.
• Do not try to force yourself to stop thinking. This will only make you think more. When you realize you are lost in thought, simply start counting again and bring your focus back to your breath.
• Don't give up if you get off-track! Just start back as soon as you remember.

Resources

• Meditation Oasis: Guided Meditation Podcast

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