Meditation

There are many different types of meditation. People practise meditation to help their minds and bodies become calm and relaxed. Regular meditation can give clarity and peace of mind which may improve your wellbeing and health.

Many people throughout the world practise meditation. It’s a very important part of ancient Eastern religions such as Hinduism and Buddhism and also some Christian traditions. But you don’t have to be religious to meditate. With a bit of patience and time, anyone can learn to do it. It is a very popular and useful type of complementary therapy.

As with other complementary therapies, one of the main reasons people with cancer use meditation is to help them to feel better. Meditation can reduce anxiety and stress and help control problems such as

• Pain
• Difficulty sleeping
• Tiredness
• Feeling sick
• High blood pressure

It can take time to feel the benefits of meditation and at first you may feel that you are getting more stressed as you see how busy your mind is. But if you keep trying to meditate for even a short time each day you will find that it gets easier and gradually you will feel calmer and less stressed.

There are many different types of meditation. Most involve being still and quiet, but some involve movement, such as tai chi, chi gong or walking meditation. The different types can be divided into groups, including

• Mindfulness meditation
• Focused meditation
• Visualisation
• Guided meditation
• Transcendental meditation
• Prayerful meditation
• Meditation and movement

Mindfulness meditation

Mindfulness means being aware and present in each moment. In mindfulness meditation practice, you sit still in a comfortable position in a restful place. You keep gently bringing your mind back to the present moment whenever you notice that you are daydreaming or distracted. In some types you bring your mind back to your breathing.

Mindfulness based stress reduction (MBSR) is an 8 week programme which teaches you mindfulness meditation to help you cope better and be more at ease in your life. Some hospitals offer this type of meditation.

Focused meditation

In focused meditation you use an object, such as a flower or candle flame, to focus your attention on. This can help the mind to concentrate better, which is an important part of meditation.

Visualisation

In visualisation you create specific images in your mind. You focus your imagination to create pictures or images for a specific reason, such as to relieve symptoms of cancer or help yourself relax. There is detailed information about visualisation in this section.

Guided meditation

A meditation teacher, or a voice on a meditation tape or CD, directs your attention in a specific way. It is also called guided imagery or guided visualisation. Your meditation teacher, or the voice on the tape or CD, guides your imagination with the aim of relaxing you. This may involve creating an image of a scene in your mind, such as walking through a forest or on a beach, or lying in the cool grass by a beautiful lake.

Transcendental meditation

This method involves repeating a specific word or phrase (mantra) given to you by the transcendental meditation teacher. It aims to increase your energy and lower your stress level. It also helps to develop concentration and focus your mind.

Prayerful meditation

In prayerful meditation, the aim is to develop your spirituality. The meaning of the meditation will vary according to your religion or views. In some traditions the aim is to open you up to God or a higher power. In others the aim is to develop positive qualities, such as compassion and wisdom.

Meditation and movement

Some traditions combine meditation with movement to harmonise body and mind. These include tai chi, chi gung, walking meditation and yoga.

Some scientific evidence shows that meditation can help to relieve particular symptoms and improve your quality of life. Research has shown that it can

• Improve your mood
• Improve your ability to concentrate
• Reduce severe depression (mindfulness based stress reduction)
• Boost the immune system
• Help to control pain

But there is no evidence to suggest that meditation can help to prevent, treat or cure your cancer or any other disease. For more information look in our why people with cancer use complementary therapies section.

One controlled study in 2003 with a group of healthy workers found more brain activity in an area linked to positive emotional states in people who meditated. The same study found that people who meditated had a better immune response to the flu vaccine than people who did not meditate.

A controlled study published in 2000 looked at 90 cancer patients who did mindfulness based stress reduction meditation for 7 weeks. They found that people who meditated had 31% lower stress symptoms and 67% less mood disturbance than people who did not meditate.

Research into using meditation to help people with cancer continues. In June 2005 the Complementary and Alternative Medicine Evidence Online (CAMEOL) database reviewed the research evidence about using meditation in cancer care. The reviewers found that, when practiced alongside cancer treatments such as chemotherapy and radiotherapy, mindfulness meditation may help people with cancer feel more positive and optimistic. It may also help to reduce some side effects and symptoms such as anxiety and feeling sick.

Only a few clinical trials involving small numbers of patients have been done. We need a lot more research in this area before we will know for sure how meditation can help people with cancer.

What you do depends on the type of meditation you practice. Meditation can be guided by

• Doctors and nurses
• Psychiatrists, psychologists and other mental health professionals
• Yoga teachers
• People who have training in practising and teaching meditation

Once you have been introduced to a type of meditation practice, you can then do it yourself at home. But it is best to get a trained meditation teacher to teach you how to do it first. This may only take a few sessions of 20 to 30 minutes or can take longer depending on the type of meditation.

You can also learn some types of meditation in groups, or by listening to meditation tapes or CDs. It will help to have ongoing support from the person who teaches your meditation, as it can sometimes be difficult to keep it up. Meditation is a process that is refined and developed over months or years.

Most types of meditation involve finding a quiet place away from the distractions of everyday life. With mindfulness meditation, you usually sit or lie quietly. It’s important to make sure that you feel comfortable.

Your teacher will usually encourage you to allow thoughts and feelings to come and go without trying to push them away or stop them. This may seem very difficult to do at first. With practice most people say it gets easier. But you have to stick at it. In some types of meditation you say a phrase or word out loud. Or have an object you can bring your mind back to, such as a candle or your breath. To get the best results most teachers recommend that you practise the meditation for about 15 to 20 minutes twice a day. But even 5 minutes is better than nothing, especially if you are feeling ill or finding it hard to concentrate.

How much a meditation teacher costs depends on the type of meditation they practise and the qualifications they have. Some meditation centres offer free practice sessions and private discussion with qualified meditation instructors. But, some charge anything between £10 and £60 an hour. The costs vary from place to place within the UK. For example, sessions may be more expensive in the bigger cities. Group sessions are sometimes cheaper. For example, you can do a meditation and yoga class for between £4 and £12 an hour.

A few cancer clinics and hospitals in the UK offer meditation to patients free of charge. So always ask your nurse or doctor if this is an option where you have your treatment. Or they may be able to tell you about a nearby voluntary organisation that offers meditation to people with cancer free or at a reduced cost. Some of the organisations listed on our complementary therapy organisations page may be able to give you some advice.

Generally, meditation practices are very safe and side effects are rare. But people who have any type of mental illness should ask their doctor and a qualified meditation instructor before they begin any meditation practice. This is because some types of meditation can worsen symptoms such as

• Depression
• Anxiety, and
• Speedy mind (mania) and delusions (psychosis)

When you practice meditation you may also see more clearly any anxiety, depressed feelings, or negative thoughts that you have. This can make you feel frightened, low or disorientated. If you feel very anxious after meditating, it is important to tell your meditation instructor, or contact your doctor.

Few doctors would want to stop you using meditation alongside your cancer treatment. But it is important to talk to your doctor about any complementary therapy or alternative therapy that you use. Then they will always have the full picture about your care and treatment.

Anyone can call themselves a meditation teacher. But there are specific courses to train people to become experts in guided meditation, visualisation and relaxation techniques. Some nurses and doctors have training in this area, as well as

• Psychotherapists
• Psychologists
• Psychiatrists

Some cancer units now have access to people with training in using these techniques.

If you want to contact a meditation teacher it is important to make sure they are qualified. Your doctor or nurse may be able to recommend a teacher. Or you can contact the Institute of Complementary Medicine for advice.

Ask the teacher

• What kind of meditation they practice
• What the effects of the meditation are
• If they have had any formal training to teach meditation
• How long they've been practicing
• If they have worked with cancer patients before

It is also important to ask if they have indemnity insurance (in case of negligence).

For more information about finding a reliable complementary therapy practitioner, and the questions you should ask, look in our complementary therapies section.

There are too many meditation organisations and courses in the UK for us to list here. You can find centres or classes close to you by searching the internet under meditation and where you live. Do avoid classes that seem expensive. Many reputable centres provide meditation training free or very cheaply.

Some of the general organisations listed on our complementary and alternative therapy organisations page will be able to help you.

You can also contact the

Institute of Complementary Medicine
Phone: 020 7231 5855
Website: www.i-c-m.org.uk

The ICM keeps the British Register of Complementary Practitioners (BRCP), which is a register of professional practitioners and therapists.