5 Mindfulness Practices for Managing Chronic Illnesses

1. Self Check In

One of the first mindfulness practices I engage in every day is asking myself “how am I feeling today?” This sort of self check-in has become a daily habit of mine and has really helped me identify in my first waking hours what are going to be my biggest symptomatic hurtles and challenges that day. Being able to identify these early in the morning has helped me plan my day ahead of time so that I prioritize the tasks and responsibilities I know I can accomplish and maybe reorganize other tasks for the future. As many of you know symptoms change moment to moment and I just find that a self check in habit has been a strategy that helps me identify the symptoms that are most bothersome so that I may implement strategies that help reduce their severity

2. Not Multitasking

The second mindfulness practice I engage in on a regular basis is not multitasking. I know this sounds really silly, and possibly overly simple, but there are so many sources of stimulation in our lives today that we often times find ourselves multitasking when we didn't intend to. The biggest problem I have with multitasking is it reduces my ability to be aware of what is going on in my body at all times. I also find that multitasking often increases my stress and anxiety so reducing instances where I am multitasking or trying to multi task has helped me remain self-aware and reduce moments of anxiety and stress.

3. Breathing Exercises

The third mindfulness practice, or practices, I engage in are breathing exercises. I have two go to exercises that I utilize to help center myself in moments of both physical and mental overwhelm.  I’ve found both of these practices very centering. They help me relax which often reduces the intensity of symptoms I am facing in that moment.
    1. The first is Single Nostril Breathing also known as Alternate Nostril Breathing.  I find that this practice calms me quite quickly and that if I can take 30-60 seconds to do it, it just helps.  You can read more about the practice here at MindBodyGreen and of course watch the video linked above where I explain the practice.
    2. The second is simple went single nostril breathing is either too awkward for that moment in time or I really can’t use my hands for what ever reason.  This is a inhale/exhale counting exercise where I inhale for a count of 4, hold my breath for a count of 5 and then exhale for a count of 7.  You can choose whatever count pattern you find works for you.  This breathing exercise has similar benefits to the first but doesn’t require the use of my hands or arms to do so.  Take a look at the video for more instruction.

4. Closing my eyes

The fourth mindfulness practice I engaging on a regular basis is a pretty simple one. I close my eyes. Closing my eyes helps reduce external stimulation that my mind is managing in the background. This is a simple way for me to basically shut off one source of stimulation so that I may concentrate on what I need to in the moment. I especially find this practice helpful when I am struggling to talk and get my ideas out but also in moments of stress where I simply need to reduce external sources of simulation. It may sound a little weird but closing your eyes is one of the ways we as humans relax. I mean, you sleep with your eyes closed…right.  So this practice simply helps me re-center myself when I don't necessarily want to engage in a longer breathing exercise or I'm trying to communicate with others and struggling for the words.  It just helps me be overall more mindful of what is going on with me internally in any moment and helps me stay aware of my body and what its telling me.

5. Meditation

The final mindfulness practice I engage and regularly is meditation and while many of the practices described above could be considered meditation I tend to also do a formal practice in addition to the strategies described above. Meditation can take on any form and I want to be really clear about that. For me meditation is about finding a comfortable position and helping me quite my “chattery” mind so that I may calm my body and as a result reduce the intensity of my symptoms.  But meditation might mean taking a walk, listening to music, dancing, using a guided meditation app or "journalling" (sp?) among many other forms. Basically this practice, similar to my self check in practice, is about taking the time to check in with my body and focus on giving it time to relax and recenter.


So those are some of my mindfulness practices that help me manage the impact of my symptoms on my day to day life.  If you have any others you find are your go to’s I’d love to hear about them.  Thank you so much for reading.

Take care and remember its about the journey…

~Liz