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AF Association
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Meditation - Link

Meditation/Mindfulness is talked of a lot on the forum as tool to help cope with the anxiety & depression that accompanies AF but many don't know how or where to start so this is for you guys.

I just found this link for those who would like some guidance as to 'how to' without attending classes or therapy.

marc.ucla.edu/body.cfm?id=112

There are lots of silences in all of the tapes so don't think something has gone wrong when it goes quiet for several moments - that is the point - end of the tape is signalled by a bell.

It's free and you don't have to sign up so no promo emails!

Coping with the anxiety & depression is the hardest part of living with any chronic disease and meditation has a good scientific evidence base for improving mental health and physical well being.

The principles are very simple - when we become anxious we tend to 'speed up' and our worry thoughts feed back into physiology which feedback into thoughts and the chronic anxiety spiral starts - we need to interrupt this cycle by slowing down - starting with just 5 mins a day will help and everyone can find 5 mins a day,

Personally I use 7/11 breathing technique when I am anxious - breath in for count of 7 and out for 11 - if that is too much in the beginning then try reducing not the counts but the important bit is that you breath out for longer than breath in. When breathing in do focus on your breath down to the bottom of your lungs and start to feel and use your diaphragm to control your breathing so you will be pushing your diaphragm into your stomach on breath in and pushing breath upwards on the out.

You can help yourself, just takes a few moments a day,

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Sorry - above link is another page - this the link to the tapes

marc.ucla.edu/body.cfm?id=22

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Correct sorry I posted the wrong link - freebies link in my reply to my original post

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I believe that anything that calms has to be positive.

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Thank you CDreamer for both the link and the breathing tip.

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I agree with you. I find the breathing very helpful, in my case its in for 4 and out for 8. I have read here or elsewhere that cortisol for men in particular can go up x5 in the evening and aside from taking a pill it can be reduced by these breathing exercises.

I definitely have a boost in the evening after I have done them.

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This is a brilliant course - its free and you can do it in your own time.

Started last week but don't let that put you off.

futurelearn.com/courses/min...

hope that link works.

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Thank you it is a brilliant link - I have known of the site for a while - didn't Reading Uni do a course on the heart?

Might be worth putting a post up rather than reply within a thread then everyone will get to see it.

best wishes - CD

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Thanks CD, I'll do that. Yes I did the course on the heart last year. I seem to remember if just touched on AF.

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I have just done the first week of this course. So far very good. X

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This looks like a very helpful resource, not at all "New-Agey". Thanks for sharing it.

At the risk of appearing like I'm promoting myself (which I am not), I'd like to share some meditation resources of my own. All of these are free to use and share as you like.

codabone.net/dharmatalks.htm

Only a few of these are guided meditations. Mostly they're talks that I've found support my efforts to be mindful in difficult circumstances. The one on Radical Acceptance by Tara Brach has probably been the most helpful for me.

Blessings,

Koda ska

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Thank you. Anything with Noah Levine's name on it gets my attention. I'll have a look/listen.

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