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Meditation Medicine | Dharma Singh Khalaa, M.D.
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MEDITATION AS MEDICINEMeditation Medicine | Meditation isn't just for stress relief. It may actually help heal migraines, hypertension, and many other ailments - Do-It-Yourself Cures
DURING MY 25 YEARS PRACTICING medicine, I've seen meditation help people reduce stress and resolve emotional conflicts. But it can actually do much more. It can also work as a kind of targeted medicine for specific ailments.
Meditation Medicine | I created what I call medical meditation by combining elements of meditation and Kundalini yoga. For dozens of medical conditions I've tailored exercises with specific breathing patterns, movements, mantras, and mental focuses to channel energy to specific organs, glands, and energy zones. As I experimented with my patients, I found that medical meditation, when combined with the appropriate medical treatment, has far more healing power than standard meditation.
Meditation Medicine | Here are my medical meditations for five ailments; many of my patients have successfully used them to eliminate or manage their conditions. Whichever one you choose should be done first thing each morning. For the greatest healing power, be sure to perform the routine precisely.
Meditation Medicine | Meditation for Diabetes
The key to managing diabetes—both type I and type 2—is to strengthen your pancreas, which regulates your body's insulin levels. This meditation does that by increasing blood flow to that area. Be forewarned that this meditation requires flexibility.
Say the preparation mantra 3 times (see “Center Yourself,” page 47).
Kneel on a carpeted floor with your buttocks resting on your heels. Cross your hands over your navel and lower your forehead to the floor (your thighs will be at a 60-degree angle to your calves). 3.
With your eyes closed, imagine sending energy to your stomach area where your pancreas is located. Breathe long, deep breaths through your nose for 3 minutes.
Next, inhale deeply through your nose, hold your breath for 10 seconds, and exhale through your nose. Return to your original posture resting on your heels.
Cross your hands over your solar plexus (where your rib cage meets just below your heart) and lean back until your upper body is at a 60-degree angle to the floor.
With your eyes closed, focus on sending energy to your pancreas. Breathe long, deep breaths through your nose for 3 minutes.
Inhale deeply through your nose, hold your breath for 10 seconds, and exhale through your nose. Return to your original position.
Meditation Medicine | Meditation for Hypertension
I find that patients with severe cases of high blood pressure are also the most constricted—both emotionally and physically. This meditation helps reduce levels of the stress hormone cortisol, thereby reducing the tension that can increase blood pressure.
Sit cross-legged on a carpeted floor with your back straight, or sit in a straight-backed chair with your feet planted on the floor.Say the preparation mantra 3 times (see “Center Yourself,” page 47).
Close your eyes and focus on a point at the center of your forehead.
Use the thumb of your right hand to block your right nostril, keeping your other four fingers together and pointed straight up. Rest your left hand on your left knee, palm up, with your index finger lightly touching your thumb.
Inhale and exhale deeply through your left nostril while pumping your navel in and out forcefully. (If you've had hypertension for more than five years, do this meditation without pumping your navel.) Do this for 3 minutes. Next, inhale deeply through your left nostril, hold your breath for 10 to 20 seconds, and exhale through that nostril. 6. Repeat the sequence twice with your left nostril.
Meditation Medicine | Meditation for Migraines
To prevent migraines, many conventional doctors prescribe medications that increase your levels of the brain chemical serotonin, a mood and pain regulator. But you can boost serotonin levels without drugs by following this meditation, which asks you to focus on the top of your head. Note that this meditation prevents migraines; it doesn't treat them.
Sit cross-legged on a carpeted floor, or sit in a straight-backed chair with your feet planted on the floor.Say the preparation mantra 3 times (see “Center Yourself,” next page).
Close your eyes and roll your eyeballs upward as if you were trying to look at your own forehead.
Extend your arms upward, palms facing each other, keeping 3 feet between your hands. Touch your thumbs to your index fingers.
Take deep breaths for 11 minutes (use a timer).
Lower your hands to your knees while maintaining your finger position. In a monotone voice repeat the phrase “we are the love” for 1 to 2 minutes.
Inhale deeply through your nose, hold your breath for 10 seconds, and exhale through your nose.
Meditation Medicine | Meditation for PMS
Fluctuating estrogen levels may trigger symptoms of premenstrual syndrome like irritability and depression. This meditation can help balance these hormones. It may also increase your levels of serotonin, a brain chemical that regulates mood and pain. Be patient in the beginning: The chanting and corresponding finger movements require some practice.
Sit with your legs crossed on a carpeted floor, or sit in a straight-backed chair. Place your hands, palms up, on your knees.
Say the preparation mantra 3 times (see “Center Yourself,” next page).
Close your eyes and begin chanting “Sa Ta Na Ma,” a mantra that represents the cycle of creation (“Sa” means infinity, “Ta” means life, “Na” means death, and “Ma” means rebirth). Chant the first three syllables in descending tones; elevate your tone slightly on the final syllable. Do this for 5 minutes. While chanting, change your finger positions on both hands on each syllable: On “Sa” press the pad of your index finger to the pad of your thumb, on “Ta” press your middle finger to your thumb, on “Na” press your ring finger to your thumb, and on “Ma” press your pinky finger to your thumb. Visualize energy flowing in through the top of your head and out the center of your forehead.Next whisper the chant for 5 minutes, continuing the finger movements.
Repeat the chant silently for 10 minutes, still doing the finger movements.
The cycle now reverses: Chant in a whisper for 5 minutes, and then in a normal voice for 5 minutes. Continue the finger movements.
When you've completed the 30 minutes of chanting, deeply inhale and exhale through your nose. Stretch your arms up in the air as far as possible and spread your fingers wide. As you stretch your spine, take several deep breaths through your nose.
Meditation Medicine | Meditation for Psoriasis
You can reduce the itching, inflammation, and scaling of psoriasis by reducing stress; high stress often triggers outbreaks. Follow these steps to de-stress.
Kneel on a carpeted floor with your buttocks resting on your heels, sit cross-legged on the floor, or sit in a straight-backed chair with your feet on the floor.
Say the preparation mantra 3 times (see “Center Yourself,” right).
Close your eyes and focus on a point at the center of your forehead.
Bend your elbows and raise your arms so that your hands meet in front of your chest with one palm facing down and the other up. Keep your forearms parallel to the floor. Curl your fingers so that your hands interlock.
Inhale through your nose, and without releasing your grip, pull your hands apart as hard as you can for the length of your inhale. Exhale and stop pulling. Repeat this sequence for 3 minutes.
Release your grip. Inhale through your nose, hold your breath for 10 seconds, and exhale through your nose.
Meditation Medicine | GETTING STARTED Center Yourself
TO CALM YOUR MIND BEFORE EACH meditation, chant the mantra below. Inhale deeply and say the entire sentence on your exhalation (if you have to, inhale briefly after the first “Mo”). If you know how to read music, follow the notes below. (“Dev” is chanted at a slightly higher tone than the other syllables.) You should feel a slight vibration in your skull as your chant.
Ong Na Mo Gu Ru Dev Na Mo
(I bow before my highest self.)
by Dharma Singh Khalsa, M.D.
Dharma Singh Khalsa, M.D., is board certified in anesthesiology, pain management, and anti-aging medicine. He is the president of the Alzheimer's Prevention Foundation and conducts workshops on medical meditation at the Miraval, Life in Balance Center in Tucson, Ariz.Dharma Singh Khalsa, M.D.
Meditation Medicine | Dharma Singh Khalaa, M.D.
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