Mindfulness for Adults With XLH
What is mindfulness?
Mindfulness is the practice of being constantly aware of your thoughts, feelings, bodily sensations, and the surrounding environment. Rather than rehashing the past or imagining the future, mindfulness means tuning into the present moment.
The Institute for Mindfulness-Based Approaches, which offers a stress-reduction program based on intensive mindfulness training, teaches that while you can’t always change your circumstances, you can choose your response to them. By being in touch with present thoughts, sensations, and emotions, you can gain a different perception of what you’re going through.
How can mindfulness help me?
While there are no studies specifically about mindfulness and XLH, an investigation involving people with other chronic disorders showed that mindfulness can be beneficial to patients’ mental health and outcomes.
A systematic review of studies that focused on patients with a variety of chronic illnesses also indicated that mindfulness-based stress reduction — a meditation therapy originally designed for stress management — improves overall state, helping patients deal with a broad range of clinical problems.
Examples of structured mindfulness
Examples of structured mindfulness include body scan meditation, breathing meditation, and walking meditation.
Body scan meditation
Lie on your back with your legs extended and arms at your side, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, moving from toe to head or head to toe. Be aware of any sensations, emotions, or thoughts associated with each part of your body.
Sit comfortably with your back straight, feet flat on the floor and hands in your lap. While breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
XLH patients often have trouble walking, but if you are able, find a quiet place 10 to 20 feet (3 to 6 meters) in length, and begin to do so slowly. Focus on the experience of walking, being aware of the sensations of standing, and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.
How can I practice mindfulness?
There also are simpler ways to practice mindfulness. These include:
Try to take the time to experience your environment using all your senses — touch, sound, sight, smell, and taste.
Living in the moment
Try to intentionally bring open, accepting, and discerning attention to everything you do.
Treat yourself the way you would treat a good friend.
Focusing on your breathing
When you have negative thoughts, try to sit down, take a deep breath, and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even a minute can help.
Last updated: Oct. 23, 2020
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