Depression,
Anxiety & Insomnia
A
Mindful Perspective or Coming Back to Christ
A new form of treatment for depression, anxiety, insomnia and chronic pain is growing in support and validity in the scientific community. What is being called Mindfulness-Based Cognitive Therapy or MBCT after only 8 weeks is showing significant improvement in these conditions and reducing the risk of relapse - and it is all without drugs. MBCT is the fancy scientific term for what the layman calls meditation.
A
Johns Hopkins University research review of 47 clinical trials performed
through June 2013 among 3,515 participants that involved meditation and various
mental and physical health issues, including depression, anxiety, stress,
insomnia, substance use, diabetes, heart disease, cancer and chronic pain,
demonstrated very positive results far beyond what could be classified as a
placebo effect.
“A
lot of people have this idea that meditation means sitting down and doing
nothing,” Dr. Goyal says. “But that's not true. Meditation is an active
training of the mind to increase awareness, and different meditation programs
approach this in different ways.”
The
Journal of the American Medical Association (JAMA) Internal Medicine, finds
that mindfulness meditation may rival antidepressants in easing the symptoms of
depression. Mindfulness meditation may not cure all, the research found, but
when it comes to the treatment of depression, anxiety, and pain, the practice
may be just as effective as medication.
My
understanding is that the purpose of the process or practice of meditation is
not to think of nothing, nor is it to think of one thing. Rather, as we sit, or
lie down to meditate, we are to call our attention or focus back to the anchor
we have chosen. One common anchor is the breath. We simply observe our
breathing as we inhale and exhale. When the mind wanders, we gently shift our
attention back to the rise and fall of our breathing. Some may choose a word,
such as OM. By thinking, humming or chanting this OOOOMMMM, it can become the
anchor with which to return when the mind goes elsewhere.
We
know that this process of calling the mind back when you notice it has wandered
or become distracted is what quiets the mind and reshapes the neuronal pathways
in the brain. Scientific research has demonstrated that those who suffer from
depression, anxiety, insomnia or chronic pain have a thickening in the area of
the brain called the amygdala as observed with an MRI. After 8-weeks of
meditation practice, participants not only reported improvement in symptoms but
MRI follow-up demonstrated changes or a thinning in the amygdala region. It is
thought that the thickness of the amygdala has a correlation with the
persistence (like a positive feedback loop) of feelings of depression, anxiety,
insomnia and even pain.
The study of neuroplasticity teaches us that changes in the brain can be dynamic and we are not stuck with how the brain may be or how it has developed.
Additionally,
the new field of Epigenetic teaches us that a mere 5% of our DNA is being
expressed at any time and we are not limited with the current expression of our
DNA. As your environment shifts and changes, your DNA can adapt changing your
brain and physiology to make the appropriate modifications. All of this simply
means, we can change our brain, we can change our physiology.
During
meditation, as your mind wanders or you become distracted, you may choose to
employ another tool called Mental Noting. This is done by naming the
distraction that comes to the mind. A general term such as this is a “thought”,
“emotion”, “sensation”, or “urge” . You may choose to be more descriptive such
as that is a “fear” or dog barking or foot itching. Mental noting gives the
thinking mind something to acknowledge by naming it, which makes it easier to
pull away and come back to your chosen anchor, rather than leaving the mind to
its own devices (for example: escalating worrying).
Learning
to control your mind by gently bringing it back is what is meant by
mindfulness.
Developing
a lifestyle of mindfulness or bringing back your attention can be practiced
during all activities of life - at church, a boring lecture, etc. As we train
our minds through a mindfulness meditation practice, we achieve better focus
and concentration as well as calmness and peace.
Coming
Back to Christ
Over
the years that I have tried to learn to meditate, I have never found a practice
that really resonated with me deeply enough that I have continued with the
practice. I went through Deepak Chopra’s 6-day meditation workshop (20 years
ago) as well as read books and to be very honest, it was often so immersed in
Ayurveda (the traditional health care practice of India) and the religions of
India that as a Christian, I somehow felt that I wasn’t being true in my
devotion to Christ.
Recently,
I have renewed my pursuit of meditation, however with a focus on Jesus the
Christ. What I have discovered is called Christ-Centered Meditation. The task
is to reflect upon Jesus Christ. Some may choose a particular verse of
scripture, others may reflect on his name repeating it as they would the OM
sound. Personally, what I am doing is using a document entitled, “The Living
Christ”, which is a written witness or testimony of the Savior Jesus Christ.
For
me, I needed an anchor that held greater meaning and purpose in my life. As
mindfulness or meditation is the spiritual practice of many throughout the
world, for me, it is vital that this avenue of spiritual practice reflect my
personal and religious beliefs.
This
is how I do it. Again, this is just me, Kyle, and I am not suggesting that this
is THE WAY you or anyone else should meditate or engage in your spiritual
practice. As you engage in a serious practice of this you will discover what
works best for you.
I
set aside 30 to 40 minutes (with the intention that I want to meditate for at
least 20). For me, it’s early in the morning before the craziness of the day
begins. I will choose a phrase or sentence from The Living Christ to begin
with, such as “He went about doing good, yet was despised for it” or “He walked
the roads of Palestine, healing the sick, causing the blind to see, and raising
the dead.” I will repeat in my mind the phrase and visualize it. Soon, usually
very soon, my mind wanders - “what’s the dog barking at” - then gently, without
any judgment (like, Come on! Kyle focus! - can’t you stay focused for even 30
seconds!), I pull my mind back to my phrase and focus of Christ. I let my
imagination take me to the life of Christ - I imagine Him healing the sick,
teaching the people, and walking the dusty roads. Then I discover, I am
thinking of the itch on my left foot. As soon as I realize I’m no longer with
Christ, I gently come back repeating a phrase. Sometimes, I will read a
paragraph or two. Sometimes I will repeat a phrase again and again, memorizing
it.
I
am accomplishing at least two objectives during this practice. Number One, as I continually return my
focus to my anchor (Christ), I am retraining my brain so that it enjoys the
full benefits of a meditation practice as documented in the scientific literature.
As a result, I find a greater sense of calm and focus in my life.
Number Two, I am
developing the spiritual practice of drawing closer to God and Christ. I
believe that one of the purposes of the Holy Spirit is to testify of truth.
This means that when a truth is expressed, I will feel a measure of spiritual
confirmation of that truth to the degree of it’s importance in my life. For
example, if I say “my shoes are brown”, I may feel a subtle impression that
says - “well, sure, that’s true”. However, when I say, “Christ will rule as
King of Kings and reign as Lord of Lords.” - I feel the spirit say “YES! That
is True!” The resulting benefit is that my faith is strengthened and I feel a
greater connection to Christ.
Many
who have enjoyed the practice of meditation have reported an experience that is
referred to as “the gap” between the thoughts. As the mind fluctuates between
the anchor (Christ) and the distracted thought (the dog), occasionally, you can
experience a sensation where you are neither thinking or aware of either
thought. This is said to be the space or gap between the thoughts. This is
often where we experience profound calm or joy or feel at one with God or
mankind. It is said that miracles occur in the gap between your thoughts. I
know this all sounds metaphysical, but there is truth here. Particularly if you
understand that one of the purposes of Christianity is transformation. As Paul
put it, to become a new creature in Christ. Or to be renewed, born again or
experience a mighty change. During meditation, you can receive deeply spiritual
experiences of peace, comfort and answers.
My
experience is that the practice of mindfulness (meditation) has more for us
than simply pulling us out of chronic depression, anxiety or insomnia. It can
become a vital part of our spiritual growth and development.
It
can easily be practiced without tools, money or advisors. For example, when I
struggle with insomnia, I have decided, as I lie awake, it is time to pray.
It’s time to meditate. Heck, I’m not doing anything else anyways. So lying in
bed, I gently (without judgment) call my distracted or racing mind back to my
anchor - Jesus. When it comes to prayer, it has been said that we have one
mouth and two ears. Use them accordingly. In other words, we need to listen
twice as much as we vocalize our prayers. Mindful meditation can help us to
listen as we call back the mind to our anchor.
Many studies have shown that this
type of daily practice is just as effective as pharmaceutical drugs, but without
the side effects (which for some are worse than the condition the drugs are
taken for).
8-Weeks
Practice
So,
if you are up for a challenge and an adventure, commit yourself to an 8-week
experiment in mindfulness. Dig around and do some research on your own, but get
started. You’ve got nothing to lose and peace to gain. As you experience the
positive benefits, you just may want to incorporate this mindfulness meditation
as part of your lifelong spiritual practice.
Here's
another permutation of the concept. Many have reported angst, exasperation and
anxiety with even the thought of having to set aside 20 minutes to do
anything. Here’s something that may
help.
You don't need to necessarily spend a set amount of time. 2 Minutes. If all you have is 2 minutes - Come Back to Christ for two minutes - understand that your mind will wander 8 times during this two minutes - but the goal and the concept is coming back to Christ - NOT staying focused. Each time you become aware that your mind has wandered off - you bring it back to Christ. It is the "becoming aware that you've gotten distracted AND coming back" that re-trains (actually entrains - the synchronization of the mind to an external rhythm - in our case Christ) the mind.
Want to super charge the experience? Take Notes. I promise you, God will not be offended if you bring a note pad and pencil to meditation or prayer. Understand that the purpose of all of this - Meditation & Prayer - is to commune with God. Many times have I been given an insight, understanding, directive or revelation and said to myself - "I need to remember that" - and then of course, I forget. Well take notes. When I meditate or pray with the question "What Should I do?" answers come (you know for sure the Holy Spirit is speaking to you, when you begin to make excuses or rationalize why you don't want to or can't do what you are being told"). Anyways - take notes, write down your impressions. And yes - that still counts as your meditation and prayer experience. Don’t get caught up in with the clock.
Are you brave enough, Bold enough to try this for 2 minutes? Two minutes is all it takes to get started and get a taste of this form of communion with God, Christ and the Holy Spirit.
Blessings,
Dr.
Kyle Christensen 2016
Imaginative Meditation
Imaginative meditation is
another method that is very effective in calming and settling the mind. Emile
Coue de Chataigneraie (1857-1926), a French Psychologist said “When
the imagination and willpower are in conflict, it is always the imagination
which wins, without any exception.” Imagination carries with it the
seeds of faith. Faith is not blind but faith is visionary. It is through our
positive imaginative efforts that faith is exercised. Contrarily, it is said
that worry is fellowship with the devil.
When we consciously think about and imagine good things in and for your
lives, fear, worry and anxiety can be dispelled and alleviated. As with many
things spiritual, the harder you try – the more difficult the journey. It is by
letting go and relaxing into the spirit that your heart and life can be moved
and transformed.
The concept of
imaginative meditation or imaginative prayer was first introduced by St.
Ignatius Loyola He was born in 1491 in northern Spain. In 1521, Ignatius
was gravely wounded in a battle with the French. While recuperating, Ignatius
Loyola experienced a spiritual conversion into Christianity. Reading the lives
of Jesus and the saints made Ignatius happy and aroused desires to do great
things. Ignatius eventually founded the Society of Jesus, or the Jesuits.
Ignatius conceived the Jesuits as “contemplatives in action.” Many spiritual
practices were taught. One of the most powerful is Imaginative Prayer.
Ignatian Contemplation: Imaginative
Prayer
As taught by Kevin O’Brian, SJ (Society of Jesus –
Jesuit)
Ignatius
was convinced that God can speak to us as surely through our imagination as
through our thoughts and spiritual promptings. In the Ignatian tradition,
praying with the imagination is called contemplation. In the Exercises,
contemplation is a very active way of praying that engages the mind, memory and
in essence creates a movie-like story of recorded scripture or spiritual
experiences. Both the heart and the mind are stirred invoking thoughts and
emotions that can be very powerful and spiritual.
Ignatian Contemplation is suited especially for the Gospels. We
can accompany Jesus through his life by imagining scenes from the Gospel
stories. Let the events of Jesus’ life be present to you right now. Visualize
the event as if you were making a movie. Pay attention to the details: sights,
sounds, tastes, smells, and feelings of the event. Lose yourself in the story;
don’t worry if your imagination is running too wild. At some point, place
yourself in the scene. Relive the woman at the well, the Sermon on the Mount,
or go to Jesus appearing and teaching in Bountiful. Study a story, and then
imagine it.
Contemplating a Gospel scene is not simply remembering it or
going back in time. Through the act of contemplation, the Holy Spirit makes
present a mystery of Jesus’ life in a way that is meaningful for you now. Use
your imagination to dig deeper into the story so that God may communicate with
you in a personal, evocative way. Don’t worry about going beyond the text of
the scriptures. As the story comes to life and develops beyond the written text
of the scriptures, trust that God is communicating with you. If you wonder if
your imagination is going “too far,” then
use some discernment. Where did your imagining lead you: Closer to God or
farther away? Is your imagining bringing you peace and joy or confusion
and despair? Adjust as necessary. Redirect your imagination and focus.
Some people find imaginative prayer difficult. They may not be
able to picture the scene easily, yet they may have some intuition or gut
reaction to the story. Or they may hear or feel the story more than visualize
it. In a spirit of generosity, pray as you are able; don’t try to force it.
Rest assured that God will speak to you, whether through your memory,
understanding, intellect, emotions, or imagination.
KDC July 2019
