by Megan Caper | healing, health, illness, meditation, physical, wellness
Living with a chronic illness can be a daily challenge. But what if there were a way to ease some of this burden from within ourselves? Well, buckle up, because we’re about to dive into the world of meditation and how it can help you manage your chronic illness by shifting the function of both your immune and nervous system.
Meditation is a diverse practice, with various techniques that all aim to integrate the mind and body, cultivating a state of deep relaxation and mental tranquility. These techniques might include focusing on particular sensations, such as the breath, a sound, a visual image, or a mantra. The ultimate goal is to enhance both physical and emotional well-being.
The benefits of meditation extend beyond a sense of calm and balance. Interestingly, meditation can also influence the neuroimmune system, our body’s intricate network that integrates neural, hormonal, and immune communication. Meditation is thought to counteract the effects of the sympathetic nervous system, which increases heart rate, breathing, and blood pressure during times of stress. By reducing the stress response, meditation initiates beneficial effects throughout the body.
Research has found that mindfulness meditation affects two different stress pathways in the brain, changing brain structures and activity in regions associated with attention and emotion regulation. There’s also preliminary evidence suggesting that mindfulness could boost the immune system, potentially aiding in faster recovery from illnesses like the common cold or flu.
But how does this apply to chronic diseases? Well, meditation has been shown to help manage symptoms of conditions such as anxiety, asthma, cancer, chronic pain, depression, heart disease, high blood pressure, and irritable bowel syndrome.
A 2018 analysis supported by the National Center for Complementary and Integrative Health (NCCIH) found that mindfulness meditation approaches were effective in managing anxiety, stress, and depression. Furthermore, meditation can strengthen the immune response, reduce anxiety, and improve sleep – critical components of self-care when managing a chronic illness. Mindfulness has also been shown to alleviate symptoms such as pain and fatigue in individuals with chronic pain conditions.
In fact, a research review published in JAMA Internal Medicine found that meditation was beneficial in relieving anxiety, pain, and depression, with its effect on depression being roughly equivalent to an antidepressant.
Although almost all types of meditation will be beneficial, if you’re looking to try a meditation that’s specifically for healing, I have one here that you’re welcome to try and see how it feels: Heal Your Health Issue Meditation by Megan Caper
So, there you have it – meditation might just be the key to unlocking a healthier, happier you and is a powerful tool for those managing chronic illnesses. And the best part? You don’t need any fancy equipment or expensive classes to get started – all you need is a quiet space, a few minutes of your time, and an open mind.
by Megan Caper | Happiness, meditation, mindfulness, resilience, wellness
Feeling disconnected and unmoored is one of the most insidious aftereffects of trauma. Whether it’s 2+ years of pandemic isolation or the result of a childhood in an emotionally detached family, feeling disconnected and alone is such a common experience.
I know that personally it’s been a lifelong work in progress to feel the support and care around me after growing up in a family that was emotionally disconnected and spiteful. Even with good friends, loving partners, a solid found family and a community around me, that feeling of disconnection or like I’m going to have the rug pulled out from under me can come on at any moment.
A few years ago, I was meditating through this feeling and I felt myself sink into a warm, soft energetic embrace. There was a feeling of calm and safety, and in that moment, I knew everything was alright.
And it was. In that moment, as with most moments of my life, I was safe. But I usually can’t access that feeling.
The problem arises when my brain reverts to a pattern of hypervigilance and anticipation – after experiencing so many moments where I had to look out for emotional or physical danger, my brain and body have been trained to be prepared. And that state of hypervigilant preparation certainly does not feel like calm and safety, and it doesn’t feel like everything is going to be alright.
But in meditation, I can drop the worry and sink into the moment of what I’m doing – being still, observing my body and mind, in a place and time of my own creation, which is free from any potential threats.
There’s a form of meditation called Settling the Mind in its Natural State where “the activities of the mind gradually subside so that the mind comes to settle in its ‘natural state,’ which manifests three core qualities: bliss, luminosity, and non-conceptuality.” I would add the word “connection” to that list of effects because in that state I found the connection I was looking for. It wasn’t dependent on a particular person or circumstance, but was already a part of who I am. Since my “natural state” is being connected to universal consciousness, I am always connected to the one consciousness that runs through all of us.
In those moments of meditation, that connection becomes real, and (if I meditate daily) it becomes a part of my daily reality, as well. As a result, my nervous system changes, my brain rewires, and eventually my experience of being connected and safe become the baseline instead of something I have to strive for.
I still experience those post-traumatic moments of disconnection at times, but having a meditation practice where I know I can bring myself back to that natural state of bliss and connection at any moment has been such an important part of my healing.
If this practice of feeling connected, safe and cared for sounds like something that you’d like to learn, then I’d love to invite you to join my group program Unconventional Tools for Healing starting April 25. It’s one of the many tools I teach in the class to help you cultivate the emotional balance that we all crave.
See you there!
by Megan Caper | Happiness, intuition, life lessons, meditation, Spirituality
One of the most challenging things on my path of spiritual awakening is figuring out how to reconcile my awareness of who I really am, an eternal source of energy from a place of pure acceptance and love, with the reality of my human-ness and its associated capacity for physical and emotional discomfort, pain and suffering. How can I exist as a being who is made of and comes from pure love, and at the same time feel abandoned, hurt or undeserving?
It’s quite a paradox.
I was speaking with someone about my NDE the other day, and said, “Well, it isn’t like after I saw where we go after we die and who I really am, I then went to meditate on a mountaintop as an enlightened being for the next 60 years until I died. I came back to anxiety, depression, and the pain from chemo.”
And that’s the conundrum, right? Even if we’ve had profound personal spiritual experiences, it’s not like we then spend the rest of our days in some blissed-out zen state of equanimity and joy. We’re still having the same human experience as always, only now, we have an expanded awareness of our true spiritual self. Ram Dass called this the process of waking up and falling asleep again, over and over.
So, what’s the answer? How do we balance being a human being and a spiritual being at the same time?
What’s the way forward?
I don’t claim to have all the answers to this question, I’m still trying to figure it out myself, but here are a few things I think are important.
The first is to sit with the paradox. There’s a quote I love by Rabbi Simcha Bunim of Peshischa, “Keep two pieces of paper in your pocket at all times. On one: ‘I am a speck of dust,’ and on the other: ‘The world was created for me.’ You are both a speck of dust, having a transient human experience AND the force of universal consciousness that has created this entire universe. So, don’t take yourself or your life too seriously and at the same time, take yourself incredibly seriously because you are the be-all and end-all of existence.
The second is that the awareness of these two aspects of ourselves, human and spirit, leads to the ability to have each one inform the other. As a result, I no longer feel like I am doing this human thing without any kind of guidebook or plan. Having access to the part of me that is eternal and all-knowing means that I can ask it for help and guidance. There are many ways to do this, but I primarily use intuition, emotional resonance, and meditation. Intuition usually takes the form of a strong push or pull or sometimes a direct message in the form of a thought that occurs to me over and over like, “you should ask your friend for help with your business” (even if that friend knows nothing about my biz). Emotional resonance is the experience of a pull towards something (excitement, inspiration, curiosity) or away from something (not wanting to do it, feeling apprehensive, feeling like I “should” instead of that I want to) and I have learned to listen more closely to these messages. Meditation is something that I’ve been doing for years, and now that I can reach a place of stillness and expand out past my ego, I often get direct messages from source about myself and my life while in that state.
Lastly, we are here learning, and the lessons are supposed to be hard sometimes and easy at other times. One of the things I saw clearly from the other side was that before we incarnate, we get almost giddy at the idea of being able to be in a human body for a while. And it’s not just the things that you and I would think to be excited about, like puppies and love and chocolate, it’s also heartbreak and disappointment and grief. Weird, right? But it was so clear to me that the ability to experience emotions at all was so novel that we look forward to all of it: the good, the bad and the ugly. So, when I’m going through something tough, I try to remember that this is like a trip to Costa Rica — even if I may have just fallen and skinned my knee in the jungle, I don’t get to be in Costa Rica forever and even the bad experiences are part and parcel of this once in a lifetime “trip”.
I’d love to know what are some of the ways you balance the paradox of knowing your eternal nature with the messiness of being human?
by Megan Caper | meditation, mindfulness, Self-compassion, Uncategorized
If you’ve tried mindfulness meditation and haven’t been able to stick with it, I think I may know why.
Mindfulness meditation involves focusing our attention on one stimulus (like our breath or a mantra) and being mindful of any thoughts or other sensations that may take our attention and focus away. The practice is to notice when our mind wanders, and gently bring our focus back to our breath or the mantra again. This practice can be especially challenging for people with CPTSD because many people with a history of complex trauma think and process emotions differently. Here are two main reasons why it’s hard and what you can do to help fix these issues.
Why is it so damn hard?
- A heightened inner critic voice. For many of us that lived through complex trauma, especially emotional abuse, have internalized the voice of our abuser as our own inner narrative. This can lead to frequent thoughts like, “I’m not good at anything” or “There’s something wrong with me, I can’t do this.”
This can make it challenging when thoughts or distractions come up in mindfulness meditation (and they do come up for EVERYONE, even Buddhist monks!) because instead of being able to just let the thought go, we criticize ourselves for “doing it wrong” or “being a failure” for having the thoughts at all.
- Hypervigilance/over planning. In order to survive as children in adverse circumstances, whether that danger was physical or emotional, we became EXCELLENT noticers and planners.
The ability to be tuned in and notice the environment, people’s moods, and read the room was a smart survival strategy when we were in the midst of an ongoing dangerous situation. Oftentimes, we were able to avoid or lessen the abuse if we could read the people around us and preemptively make adjustments to our behavior or the situation and avoid triggering the abuser.
Another strategy that kept us safe and protected to plan for multiple outcomes. Are you someone who thinks of everything that could go awry in any upcoming situation and has not only a plan A, but also a plan B, plan C, and plan D? Then you are an over-planner. Over planning can also look like mentally rehearsing upcoming challenging conversations over and over, or planning every last detail of an event so that there will be as few surprises as possible.
Hypervigilance and overplanning interfere with mindfulness meditation because it makes it especially hard to turn our brains off. Given any moment of downtime, our brains will fill it up with noticing and planning. So as soon as we try to meditate, here comes the tidal wave of thoughts, planning and noticing.
What can you do to fix this?
- Self-Compassion. Cultivating a self-compassionate voice in your head to counter the inner critic is vital for those with CPTSD. I call mine my “inner caregiver” and she does two things when the inner critic comes up. The first is to speak to me with patience, kindness, love and respect instead of criticism. The second is that she tells the inner critic off by saying something like, “Hey! This is our girl. You do NOT get to talk to her like that. She is a gem and we will treat her with the utmost respect and kindness.”
During meditation, this would look like responding to the inner critic’s thoughts with something like, “Oh no, you don’t get to criticize me like that. You know what? I’m just learning this. So it’s okay for me to not be good at it yet, that’s what learning is for!” If it helps to picture a particular character when you are cultivating that voice, that’s fine! My inner caregiver sounds like Carol Kane and one of my clients says Eugene Levy comes when she needs this type of mental TLC.
- Name the type of thought. Another powerful tool when hypervigilance and over planning starts is to name the type of thought. For example, if I find myself rehearsing a challenging conversation I need to have, I’ll stop and think “planning” and then gently come back to my breath. If I’m worried about something in the future, I’ll think, “worrying” and return to paying attention to my breathing. Once I name the type of thought I often combine it with my inner caregiver voice and say something like, “Thank you, brain, for helping me with planning, but that’s not what I’m doing right now. I love you and I’m going to go back to my breath.”
Mindfulness meditation has been one of my favorite tools for healing from CPTSD, but there is a steep learning curve, especially for those who have experienced complex trauma. It took me years to get to the point I’m at today, but now I can’t imagine not meditating each day. I look forward to it as one of the best stress relief tools I have in my toolbox.
If you have struggled with mindfulness meditation in the past, I hope you’ll give these two fixes a try. And let me know how it goes for you!
by Megan Caper | Empathy, meditation, Relationships, Uncategorized
When I was 25 years old, I attended my first meditation training. At the time, I was struggling with how to have a relationship with my mom. My mom was a malignant narcissist, although I didn’t know that label or diagnosis back then. Back then, I was a young woman trying to figure out how to have a decent relationship with mom – so I could have someone in my life who could support me, love me, and help me figure out the turbulent transitions of young adulthood.
I hadn’t yet realized that my mom was unable to do these things for me due to her mental health issues, and I was still trying to think of ways that I could repair or improve our relationship. I felt a huge weight of “fixing” our relationship on my shoulders. If only I could figure out the right approach, maybe we could become closer and have the type of relationship I needed.
After class one day I asked my meditation teacher, B. Allan Wallace, if I could speak to him about a difficult relationship in my life and get his advice. He listened as I explained my situation. I think he knew, even more than I did, that there was no way to have this woman in my life in any way that wasn’t damaging or toxic.
He told me that sometimes the only way to have a relationship with someone was to do so energetically. To send them compassion from afar rather than trying to work out how to be together in real life. He told me that there was a way of healing my relationship with my mom that didn’t involve finding the right approach for ways to repair or improve anything.
He introduced me to the idea of Mettā, which is often translated as “loving kindness.” He showed me how I could send this prayer, this energy, towards my mom as a way of having a relationship with her.
Mettā goes like this:
“May you find happiness and the causes of happiness.
May you be free from suffering and the causes of suffering.”
He taught me how to bring my mom to my mind and send her this prayer. He said that this was a valuable, important and effective way for me to have a relationship with her.
And so, I did.
The amazing thing about this practice was that it immediately shifted my thoughts about how I didn’t want to give up having my mother in my life, to realizing that this was a way that I could that would bring me no harm. It gave me a sense of agency in a situation that had seemed dire and hopeless only moments before.
“May you find happiness and the causes of happiness.
May you be free from suffering and the causes of suffering.”
I sent her the prayer often. I sent it to her when I felt furious and crushed by the hurtful, eviscerating words she said to me. I sent it to her when I felt deep sadness that I didn’t have the type of mother I saw my friends have. I sent it to her when my mother’s friends called me, demanding that I tell them what she had done to deserve such “horrible treatment” from her daughter. I sent it to her when I desperately wanted her in my life and didn’t know how to fix that.
Slowly, I started to heal.
I realized that I could separate from her and still have compassion. And that was indeed a type of relationship. My teacher was right, sometimes, it’s the only one we can have with someone.
Compassion is unique in that it can exist in the same moment as almost any other emotion. I can be angry and have compassion for the reasons the other person was mean to me. I can be traumatized and have compassion for the suffering that must have happened for them to know no other way than to hurt me. I can feel rage against the systems of social oppression that have convinced people it’s okay to think of other people as less than, incompetent or undeserving and still have compassion for the immense fear of losing egoic power that drives that behavior.
I still rage and cry and fight against all of this. And at the same time, I have compassion. It’s a weird paradox.
But then again, being a spiritual being having a human experience is a weird paradox.
I’ve continued to keep this practice as part of my daily life as a way to feel connected, held and interwoven with my fellow souls. Yesterday, I was at the market and the man working at the register looked especially tired. I felt the weight of his life in that moment. I looked at him and exchanged the usual pleasantries, but in my mind, I was sending him the energy of Mettā:
“May you find happiness and the causes of happiness.
May you be free from suffering and the causes of suffering.”
I do this when I pass people walking down the street, whether they are smiling or looking sad. I send it to people I read about in the news or on social media. I send it to the people I see intentionally instigating fear, divisiveness and hatred in our society today. (That last one is a challenge, but when I dig deep I know that all humans do deserve to find happiness and be free from suffering. Much of their hateful behavior comes from a misdirected attempt to alleviate their own suffering, I know.)
So, I have a request. I’d like to invite you to join me. Find at least one person per day to whom you can send Mettā. Look them straight in the eyes and think to yourself, “Hello, my fellow human traveler. I see your messy humanity, just as I see my own. May you find happiness and the causes of happiness. May you be free from suffering and the causes of suffering.”
Let me know how it goes. I can only imagine a world where everyone sends this energy to everyone else they meet every day. I don’t know exactly what that world would be like, but I know it would have to be a more loving, understanding and compassionate place.
PS – If you want to try a Mettā meditation, you can find my version of it here.
by Megan Caper | energetic body, health, illness, life lessons, meditation, meridians, mindfulness, physical, resilience, Uncategorized, wellness
A few years ago, I was listening to a podcast, and someone mentioned they had C-PTSD. I’d never heard of this before (PTSD, yes. But C-PTSD? Nope.)
I looked it up, and when I saw the definition and symptoms, I immediately realized, “Oh FFS — that’s me. I have this.”
C-PTSD stands for Complex Post-Traumatic Stress Disorder, and although it shares similar characteristics with PTSD, there are some marked differences. While PTSD happens as a result of a one-time or shorter duration traumatic event, like serving on active duty in a war zone or surviving a physical attack, C-PTSD occurs when people experience trauma from on-going experiences such as childhood neglect or abuse, domestic abuse, human trafficking, or living in a war-torn or extremely impoverished region for more than a year.
Some of the symptoms experienced by people with C-PTSD include:
- Avoiding situations that remind them of the trauma
- Dizziness or nausea when remembering the trauma
- A negative self-view: Complex PTSD can cause a person to view themselves negatively and feel helpless, guilty, or ashamed. They often consider themselves to be different from other people and don’t know where they fit in.
- Changes in beliefs and worldview: People with C-PTSD may hold a negative view of the world and the people in it, feel a loss of trust in themselves or others, or feel that the world is a dangerous place.
- Emotional regulation difficulties: These conditions can cause people to have extreme emotional reactions to some situations. They may experience intense anger, fear or sadness that seems highly disproportionate for the given situation.
- Hyperarousal or hypervigilance: they are in a continuous state of high alert or feel like they are constantly “walking on eggshells” or “waiting for the other shoe to drop” much of the time.
- Relationship issues. Relationships may suffer due to difficulties with trusting and interacting, and because of a negative self-view. A person may develop unhealthy relationships because they don’t know or never had models for a healthy relationship.
- Difficulty sleeping or concentrating. Difficulty falling asleep, staying asleep or being able to nap. Difficulty concentrating or increased procrastination. In some cases, ADHD can in fact be caused by C-PTSD.
- Detachment from the trauma: A person may dissociate, which means feeling detached from emotions or physical sensations. Some people completely forget the trauma.
- Preoccupation with an abuser: It is not uncommon to fixate on the abuser, the relationship with the abuser, or getting revenge for the abuse.
- Reliving the trauma through flashbacks and nightmares.
As I looked over this list of symptoms, I realized that I have (or had) all of these. I grew up in a home with some pretty gnarly emotional, medical, and physical abuse– and it had left its mark.
When we spend a long time in traumatic situations, especially as we’re growing and developing, our very smart body-minds adapt for survival. Entire systems change and adapt in order to be able to survive and keep us safe: our nervous system, vagal system, immune system, digestive system and the microbiome, emotional regulation and response, cognitive processing–as well as all of our energetic systems like meridians, the heart torus field, chakras and more–shift and adapt to what “normal” is in this traumatic world. When we are finally free of the traumatic situation, we now have a whole body-mind that needs to be retuned to be able to thrive in a non-traumatic world.
So, how do we heal this?
While there’s no “one-size-fits-all” fix for embodied trauma and C-PTSD, I can tell you what’s worked best for me.
- Therapy. Find yourself a good trauma-informed therapist and talk this shit out. I’ve been in therapy off and on for most of my adult life because the sneaky nature of trauma is that it can rear its ugly head in new situations all the time.
- Meditation. I first learned to meditate through a study at UCSF on “Cultivating Emotional Balance.” It took YEARS AND YEARS of practice before mediation became something that was easy for me but, damn, it was worth it. I can switch my mood from anxious to joyous in 20 minutes and can stay present and grounded in even the most triggering of situations now. One of the benefits that isn’t talked about enough is the changes that happen when we’re *not* meditating. Somehow that daily practice of 20 minutes of meditation has ripple effects outside of that time, too. I can now get into that meditative headspace immediately at almost any time of the day and feel the same effects of calm, peaceful joy that come from being in the present moment (aka mindfulness.)
- Books. I read self-help books all the time. I’ve found that there are two types that help me the most. There are books that give advice and teach you tools for a certain issue, like hypervigilance or perfectionism. These are helpful for when my symptoms arise and I need a tool or strategy to deal with them in the moment. And then there are autobiographical books that are written by people who went through something similar to me. These are sooooo validating and helpful and make me realize that what I went through was wrong and horrible (I tend to normalize things and underreact to trauma). They remind me that I am not as much of a freak or weirdo as I may imagine, and that other people have gone through the same thing and have had similar feelings and responses. (I mean, I am a freak and a weirdo, but in a totally awesome way, not in a social pariah kind of way.)
- Energy healing. Oh boy. This was so profound for me that I totally switched my life path and career so I could dive head first into learning all about this. Energy healing is so magical because unlike therapy or medication, it helps the body heal on the physical, mental, emotional, energetic, and spiritual levels all at once and in parallel. I originally started going to an energy healer to mitigate and heal side effects from chemo. One day about 3 months in, my practitioner said “Oh, you’re ready to transcend anxiety.” I looked at her and laughed right in her face. I’d been anxious since I was 3-years-old, and that’s probably just because I couldn’t remember back any earlier than that. But she did her thing and you know what? I left that office PROFOUNDLY less anxious. It felt like I’d had a 50-ton boulder lifted off me. My hypervigilance decreased markedly, my mood was more joyous and I had far fewer anxious, looping thoughts on a day-to-day basis. It was like 10 years of therapy in 3 months. So, I decided to figure out how that all worked. I’ve have spent the last 15 years studying different modalities and learning all that I can about the beautiful intersection of body, mind and spirit so that I can help others with their healing process, as well.
If you see some of yourself in what I wrote here, please know that you are not alone, that there are people and groups and tools to help you heal. And please know that I see you, I know it’s been so hard, and I think you are an amazing triumph of nature to have survived and thrived the way you have. It’s no small feat, my friend, and I am so very unabashedly proud of you, wherever you are in your healing process.