Meditation for multiple sclerosis
Fact-checked by For some people with multiple sclerosis (MS), stress and MS often go hand-in-hand, affecting mood, energy, and daily life. Meditation for MS can offer a way to support your physical and mental well-being.
There are many ways to meditate and reduce stress, and exploring different approaches can help you find what feels right for you.
Causes of stress with MS
In addition to the unpredictability of MS symptoms causing increased stress levels, MS stress can stem from other sources as well, including:
- trouble getting a correct diagnosis
- sense of a loss of control
- treatment side effects
- invisibility of symptoms
- lack of understanding from others
- the need to adjust to changing abilities
- concerns about the ability to work and earn an income
- worries about the potential impact on cognition
People with MS don’t have to experience all of these challenges or stressful life events to feel stressed or overwhelmed by MS. Even small changes in symptoms or daily routines can take a toll.
Benefits of meditation for MS
Symptoms of MS can affect many parts of your life and can be unpredictable, leading to increased stress levels. On the other hand, prolonged stress is a risk factor for MS relapses, meaning you are more likely to experience a sudden worsening in symptoms if you are stressed or have gone through stressful life events in the past.
Meditation can help you manage these effects through benefits that go beyond stress relief. Examples include:
- helping with insomnia
- managing fatigue and pain
- dealing with depression and anxiety
- supporting quality of life
It is important to note that meditation requires practice and patience. You are exercising your mind. The more consistent you are, the more likely you are to reap its benefits.
Different types of meditation
Meditation comes in many forms, and each can offer unique ways to support your mind and body. You may find it helpful to try more than one approach to see which feels most effective and comfortable for you.
Different meditation types:
- mindfulness meditation, which involves paying attention to the present moment
- body-scan meditation, where attention is slowly guided through different parts of the body and you observe sensations without trying to change them
- breathwork, which involves intentional, controlled breathing patterns to calm the mind
- sleep and bedtime meditations, which aim to quiet the mind before bed
- guided walking, or slow, intentional walking with focused awareness
How to get started
Some days may be more challenging than others to practice meditation, especially when you deal with fatigue and other MS symptoms. It’s part of the reason why you should listen to your body and approach the activity with self-compassion.
Find the best time
First, try to figure out the best time for meditating. Some people may prefer to meditate in the morning, whereas others opt for the evening to relax before bed. You may try to do both if you can.
Create a comfortable space
Make sure to find a comfortable spot to meditate, ideally a quiet, warm place. Keep in mind that you can meditate from any position that works for you. For example, if you have mobility issues, you can meditate in a chair or on a bed.
Start slowly
Next, start slowly and gradually. You may first try meditating for five minutes a day, especially if you find it uncomfortable or unfamiliar to be alone with your thoughts, away from sources of mental stimulation, such as TV or mobile devices.
If you’re not sure how to get started, consider using a meditation app or joining an in-person or online meditation group.
Practice patience
Be patient with yourself. Especially at first, you may find that your mind wanders. That’s completely natural, and it’s part of the learning process. One way to address it is by trying to notice when it happens and consciously bring your mind back to concentrate on the breath.
Final thoughts
Although meditation cannot alter the course of MS, it can help you deal with the stress of living with it, especially if you combine it with other lifestyle adjustments such as getting enough sleep, following a balanced diet, exercising, and spending time with friends and family.
Connecting with MS peers, such as those in the Multiple Sclerosis News Today Facebook group, can also make a difference for your well-being.
Talking to a therapist can be helpful, too, as they can recommend other ways to support mental health. You can ask your doctor for a referral, ideally to someone who has treated people with chronic conditions.
Overall, adding meditation into your day can be a simple, calming way to care for yourself and manage stress. It may help you feel more centered — even on harder and more overwhelming days.
Multiple Sclerosis News Today is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
