We are on our last week of the 2022 Parkinson’s Challenge. How have you been doing? Have you kept up with the last 3 weeks? We’ve gone through exercise, practicing self-care, and cognitive games. Therefore, now it’s time to wrap it up. For your last week, I challenge you to do 3 days of meditation and breathing.
What is Meditation?
Although meditation can come in many different forms, the main concept is designating time to shift your focus on the present. There are many ways to do that, the goal is to quiet your mind of worrisome thoughts. This can lead to more self-awareness, focused attention, and improved psychological well-being.
How to start
- Find a comfortable spot to sit (you can lay down, but for me, it’s too easy to fall asleep)
- Close your eyes and start taking in deep breathes. Inhale through your nose for 4 counts, hold for 4 counts and slowly release your breath through an open mouth, like you’re trying to fog up a mirror.
- Feel your chest rise and fall with each breath.
- If your mind begins to wander gently bring your focus back to your breath. Stay within.
- Try to do this for 5-15 minutes.
- Congratulations you’ve just meditated!
Now it’s time to expand your meditation tool belt. There are many books, magazines, and online material available that detail the various type of meditation. I found a really good resource that has a whole program and how to start is the website “Headspace”. They have multiple pages on the various tools and techniques that can send you in the right direction.
I have also found that the app “Calm” helpful and “Yoga Journal” includes information to incorporate the practice into your everyday life.
We’re ending the 2022 Parkinson’s Challenge with this last week. By becoming more self-aware we conclude our total body program. I would like to thank you all for sending your pictures and comments, it’s been a blast. Now it’s up to you to keep all these good activities a part of your daily routine. Don’t forget to let me know this week how meditation has impacted your Parkinson’s and if you learned something new about yourself.
I also like to meditate in a little canyon, under a tree or in an empty park.
Those are perfect places to meditate Dad! Meditate 🧘
YES, I DO FEEL GUILTY TO SLEEP IN . NEED TO BE LAZY ONCE IN A WHILE
Hello Jean,
I agree with you! Giving yourself permission to be lazy is also a good way to practice self-care.
Hi Allison…. such a bummer on your week 3 health development. Like you, I said, WHAT ? SERIOUSLY ? I hope things are improving. Thanks for continuing your incredible ‘perkiness & positivity’ even when another curve ball came your way. You continue to inspire me & many others. Moving on… Week one & two continuing – check. Chocolate, new skis, (= continued exercise) more sleep… On week three & four – wondering if listening to a pod cast (week 3) about meditation (week 4) counts for both ? I hope so. Will continue to follow you AND your lead ! Thanks for challenging us !
Hi Bonnie,
I’m loving your week one….chocolate! Yummy! Thanks for the comment!
Thank you for your suggestion of the cognitive games online. My 87-year-old father with PD enjoyed the Sherlock Holmes one very much! He needed my help navigating around but I think he found it satisfying to move to the next level 🙂 Wordle is fun too. (I haven’t tried it with him yet though)
Hello RB,
I am so happy to hear that he found it entertaining and it’s something that you can enjoy together! Thanks for sharing!
It will be challenging for me but I can do it .
this was good therapy .Thanks for the challenge.
This will be the hardest challenge week for me. I don’t do well at relaxing but I promise I will try. Last week I added Wordle to my cognitive challenge. I am totally hooked on it now.
Hi Lauren,
Yes, relaxing is difficult for me to do without feeling guilt! Someone told me about wordle. I will have to check it out! Good luck this week!