The experience of surviving a cardiac arrest can be physically and emotionally traumatic. As you face the aftermath, mindfulness meditation can be a powerful tool to aid healing and build resilience.
When practised regularly, mindfulness enhances mental, emotional and physical well-being – helping you navigate the changes thrust upon you. Read on to learn how embracing mindfulness can support you or your loved one following cardiac arrest survival.
What is Mindfulness and How Can It Help?
Mindfulness trains us to pay attention to the present moment with openness and curiosity. Rather than dwelling on the past or worrying about the future, we tune into the now.
Being mindfully present reduces anxiety about potential health scares and brings acceptance of current circumstances. You gain perspective that life can still be meaningful despite limitations.
Other benefits include:
- Decreased depression and grief over losses
- Less reactive to emotions like anger or fear
- Improved sleep, which is often disrupted post-cardiac arrest
- Heightened pain tolerance and coping
- Greater life satisfaction and positive outlook
Practising mindfulness cultivates gratitude for everyday moments and your capabilities. Research shows just 10-20 minutes daily provides benefits.
Getting Started with Mindfulness
Formal meditation is the cornerstone of mindfulness training. Follow these steps to get started:
- Find a Comfortable Seated Posture
Sit upright in a chair or on the floor with a straight spine. Allow your body to relax and gently close your eyes.
- Tune into Your Breathing
Bring attention to the sensations of inhaling and exhaling. Silently note “breathing in, breathing out.”
- Let Thoughts and Feelings Pass By
Inevitable thoughts will arise. Note them briefly without judgment and return to your breath.
- Be Patient and Non-Striving
Don’t criticise yourself or aim for perfect concentration. Meet whatever arises with curiosity and acceptance.
- Integrate with Everyday Activities
Wash dishes, walk and brush your teeth mindfully, focusing closely on actions and sensations.
Guided meditations, apps, books and in-person classes make learning easy. Mindfulness takes commitment but pays dividends for cardiac arrest recovery.
Additional Mindfulness Resources
Here are more resources to enrich your mindfulness practice:
- Meditation Videos – Follow along with free guided meditations on YouTube from mindfulness teachers.
- Online Courses – Structured programs like Mindfulness-Based Cognitive Therapy (MBCT) teach invaluable skills.
- Support Groups – Connecting with others fosters community and accountability in your practice.
- Yoga and Tai Chi – These mind-body exercises cultivate mindfulness physically. Adapt poses as needed.
- Nature – Spending time outdoors enhances present-moment awareness and tranquility.
- Mindfulness Apps – Leading apps provide short, accessible guided meditations to start. Many have free content.
By dedicating 10-20 minutes daily, you can gain mindfulness’s proven emotional and physical benefits. Allow it to support you on your post-cardiac arrest journey.