Meditation

What is meditation?

Meditation is a mental training and breathing practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body. There are several types of meditation including: transcendental meditation (TM), mindfulness meditation, metta or loving-kindness meditation, progressive relaxation or body scan meditation, breath awareness meditation, kundalini yoga, and zen meditation.

What is meditation like?

Meditation can take many forms but deep breathing is typically at the core of the practice. Some types of meditation may be used as stand alone exercises or in conjunction with breathing training such as visualization, affirmations, body scanning for areas of tension, progressive muscle relaxation, autogenics training, mindfulness and other active meditations etc. Meditation can be sitting still with your eyes closed focusing on breath, walking in nature, repeating mantras, or even yoga. Transcendental meditation involves mentally repeating a mantra or positive affirmation. Other techniques may incorporate the use of visual imagery. Mindful meditation teaches you to control your breathing and calm your mind, to become aware of your surroundings, and to relax your body.

Most meditation research with respect to TBI and PTSD has been done with regards to mindfulness. Mindfulness as a meditation can also be practiced in a number of ways. At the most basic level it involves paying attention to your breathing and the sensations in your body. However it can include any number of activities, such as eating an orange, taking a walk, washing the dishes, taking a shower, engaging in a hobby, etc. The point is to teach you how to stay fully attentive and submersed in whatever activity you are currently doing and to constantly redirect attention back to the current activity when distractions occur. To be fully present in an activity, you may be asked to take turns focusing attention to the sounds, sights, tastes, and feelings occurring in the moment and to not let your minds “engage” with intrusive thoughts that have nothing to do with the moment.

In the video below, psychiatrist and U.S. Army Reservist Dr. Rebecca Van Horn describes how mindfulness can be a useful part of the recovery plan for veterans who are suffering from TBI, PTSD and possible Chronic Traumatic Encephalopathy (CTE). Dr. Van Horn also describes the keys to getting started and seeking out mindfulness-based interventions.

BrainLine is proud to be a program partner of the Concussion Legacy Foundation’s Project Enlist. Learn more about how we’re advancing research on military veterans with TBI, PTSD and CTE at ProjectEnlist.org. Learn more from Dr. Van Horn and other brain health experts on the Project Enlist Operation Brain Health page.

What qualities make a good meditation program?

An instructor-led program in-person or online, a self-guided course or book, an application on your phone, minimal distractions, and a supportive environment. Ideally, your meditation instructor would have experience working with people with PTSD or brain injury.

How strong is the evidence for meditation?

Although still in the early stages, there is a lot of emerging research demonstrating the benefits of meditation and mindfulness for management of PTSD symptoms, TBI related symptoms, and as an effective component of trauma-based cognitive behavioral therapy.

A recent systematic review of previous literature in Applied Psychology: Health and Well-Being found that people with mild TBI who participated in yoga, meditation, and mindfulness-based interventions reported significant improvements in mental and physical health, cognitive performance, and quality of life.

A randomized controlled clinical trial published in Lancet Psychiatry found that transcendental meditation was about as effective as prolonged exposure therapy (a more traditional PTSD treatment) at reducing PTSD symptom severity.

A review of the research in 2017 published in Psychological Journal suggested mindfulness meditation is effective for helping with PTSD. More research needs to be done to fully assess how meditation affects those with TBI and PTSD, but preliminary research on the topic remains promising.

What do experts say?

Mindfulness and TM are two approaches that have been evaluated in studies and have a growing body of support. The Department of Veterans’ Affairs (VA) recognizes meditation as an evidence-based complementary health approach for treatment of, among other conditions, TBI and PTSD. The VA bases their recommendation for meditation as a complementary treatment on its safety and evidence of benefits demonstrated by previous scientific research.

Video and Audio

• 20 Minute Guided Meditation for PTSD (No Music, Voice Only)
  From YouTube
• PTSD Visualization: for trauma relief & healing (Spoken Meditation)
  From YouTube
• Protecting Those Who Protect Us: PTS Relief for Officers of the Law
  From David Lynch Foundation
• Through Meditation, Veterans Relearn Compassion
  From NPR

Where can I go to get this treatment?

TM for Veterans

Veterans PATH

Headspace (Free for military, veterans, and their families through Blue Star Families)

Sesame Street Workshop’s Monster Meditation (meditation for children)

LoveYourBrain Yoga and Meditation for Brain Injury (teacher training)

Research, Articles and Books

• The Science of How Mindfulness Relieves Post Traumatic Stress
  From Mindful.org
• Meditation Reduces Post-Traumatic Stress Disorder Symptoms
  From Psychology Today
• LoveYourBrain Retreats Improve Quality of Life After Brain Injury
  From Disability and Rehabilitation
• Meditation-based Approaches in the Treatment of PTSD
  From US Department of Veterans Affairs
• Meditation and yoga for posttraumatic stress disorder: A meta-analytic review of randomized controlled trials
  From Clinical Psychological Review
• Meditation for Posttraumatic Stress Disorder: A Systematic Review
  From RAND Corporation
• Therapeutic Effects of Meditation, Yoga, and Mindfulness‐Based Interventions for Chronic Symptoms of Mild Traumatic Brain Injury: A Systematic Review and Meta‐Analysis [Paywall on this article]
• Tips for meditating when you have PTSD
  From Headspace