Meditation Expert Views

Ellen Alden, speaking on the Long Covid Podcast, shared her experience using meditation as a tool for recovery from Long Covid. She emphasized the importance of calming the nervous system, which she described as being in a state of chronic stress and hypersensitivity. Ellen practiced meditation twice daily, incorporating breath work to shift out of a 'fight or flight' state and into a safer, more open mindset. This allowed her to observe her thoughts, emotions, and physical sensations objectively, helping her identify fear cycles and emotional blocks. She found this practice essential for harmonizing her mind, emotions, and body, which contributed to her recovery.

Ellen Alden shared her experience of using meditation as part of her recovery from Long Covid. She emphasized the importance of observing her thoughts and emotions during meditation without being self-critical. By focusing on her breath and reframing her thoughts, she was able to calm her fears and approach her symptoms with neutrality. Ellen also incorporated brain retraining techniques, such as visualizing health and practicing self-awareness throughout the day. These practices helped her activate the vagus nerve, which plays a role in calming the nervous system, and contributed to her overall sense of resilience and recovery.

Amiad Abrahams, a health psychologist and deputy lead for North West London's Long Covid Psychology service, has adapted mindfulness meditation techniques to better suit individuals with Long Covid. He emphasizes the importance of tailoring sessions to the specific needs of this group, such as shortening session lengths to accommodate brain fog and fatigue. Breathing exercises, often used in meditation, are avoided as they can be counterproductive for individuals with breathing difficulties. The sessions are conducted online, allowing participants to keep their cameras off and engage in a way that feels comfortable for them.

Amiad Abrahams, a Health Psychologist and Deputy Lead for North West London's Long Covid Psychology Service, emphasizes the importance of mindfulness in treating Long Covid. He explains that mindfulness is not just a relaxation technique but a way to be fully present and attentive to the moment. This approach helps patients address the interconnected effects of mind, body, and brain, which are often inseparable. Abrahams also highlights the need for multidisciplinary teams (MDTs) to provide holistic care, as Long Covid impacts various aspects of a person's life, including mental health, physical health, and social circumstances.

Dr. Thomas Chelimsky, a neurology professor and expert in autonomic dysfunction, emphasizes the importance of meditation and mindfulness for treating Long Covid symptoms. He explains that these practices help disconnect symptoms like fatigue, nausea, and light sensitivity from their association with trauma and fear. This disconnection can lead to changes in brain circuits, making meditation one of the most effective tools for managing Long Covid. Dr. Chelimsky also highlights the role of trauma in autonomic dysfunction and the need for a brain-body approach to treatment.

AJ, a guest on the Long Covid Podcast, shared her experience with meditation as a helpful tool for managing symptoms related to Long Covid and Post Concussion Syndrome. She highlighted the use of the Insight Timer app, which offers guided meditation sessions tailored to various needs like pain relief, sleep, and anxiety. AJ particularly enjoys sessions led by Bethany Auriel-Hagan, whose calming voice helps her relax and often fall asleep, even though the intention is to stay awake during meditation. Meditation has become an essential part of her routine for achieving better sleep and relaxation.

Dr. Tim Robinson, a retired GP and current clinical lead for Long Covid NHS services, discusses the benefits of mindfulness meditation for managing anxiety in Long Covid patients. He explains that mindfulness involves focusing on the present moment and can be practiced using apps like Headspace or Calm. Studies, including MRI brain scans, show that practicing mindfulness for 15-20 minutes daily over six weeks can lead to changes in brain structure, particularly in the limbic system, which is associated with emotions and memory. This practice helps reduce stress and anxiety, which are common in Long Covid.

Dr. Sarah, featured in Episode 144 of the Long Covid Podcast, shared her personal recovery journey from Long Covid, emphasizing the importance of calming the nervous system. She found mindfulness meditation helpful, using free apps like Insight Timer to manage stress. Additionally, she highlighted the value of community support through yoga groups tailored for Long Covid patients, which provided gentle movement and breathing exercises. Dr. Sarah also mentioned the benefits of being in nature and using tools like the Sensate app for relaxation.

Dr. Raouf Gharbo discusses the benefits of meditation for managing Long Covid symptoms, particularly in reducing hyper-vigilance and improving heart rate variability (HRV). He emphasizes the importance of learning to sit with one's thoughts and using breathing techniques to calm the body. Meditation can help patients deal with intrusive thoughts and improve sleep quality. Dr. Gharbo also highlights the role of meditation in managing pain perception by improving parasympathetic function over time.

Rebecca Tolin, in her podcast discussion, highlights the transformative role of meditation and mindfulness in her recovery from chronic illness, including Long Covid. She contrasts this with her previous attempts at recovery through diet, supplements, and medications, which had negative side effects and were ineffective for her. Rebecca emphasizes the importance of creating a sense of safety in the body, which can be achieved through practices like breathwork and somatic awareness. She also discusses how trauma and disconnection from the body can hinder healing, and how reconnecting with the body through somatic practices can be a powerful step toward recovery.