36 msfocusmagazine.org Symptom Management RecentlyIaskedseveralfriends,“Whatcomes to your mind when I mention meditation? Is there a way you often feel calmer and more relaxed?” Responses include: • My early morning routine of watering my garden while it’s cool outside. • Sitting at my kitchen window watching the birds and butterflies in my garden. • Recalling memories of my children when they were young, which were happy times in my life. • Picturing myself at the beach – my happy place – while the waves are lapping on the shore. • Focusing on my breathing as I think, ‘Peace, be still.’ Each one includes sensoryimages, stillness, a specific focus of attention, and positive emotional responses. These are the hallmarks of the mind-body connection. For that moment, time is suspended, the heart rate and respiration slow, and the body’s stress response system is abated. A brief look at the autonomic nervous system shows two primary response systems at work as we move throughout the day. First, the sympathetic nervous system prepares the body for the fight-or-flight reaction: cortisol and adrenaline surge through the body and we’re usually aware of a higher distress level. Ifyou pause to notice,yourbodywill give signs, such as chest tightness, headache, tingling sensations inyourhands, orshallowbreathing. You might try noticing physical stress patterns that show up foryou.The phrase “sympathetic storming” reminds me of “stepping on the gas” to fight stress. And we can usually feel it physically. The second response system is the para- sympathetic nervous system, or the relaxation response system. If the sympathetic system is your body stepping on the gas pedal, this is your body saying “step on the brakes.” Meditative practices can be relied upon to consciously aid in managing the complex kindsofstressorsfacedinMS,bysupportingthe parasympathic system, which is responsible for calmimg your heart and relaxing your muscles. Chronic pain, anxious or depressed mood, and financial or economic stressors are all realities that accompany living with a chronic illness. As you are aware of your body’s cues, you can choose to reduce stress. Here’s a simple breathing practice you might try: Sitting with both feet on the floor, Meditation and MS By Rae Lynne Mattis, LCSW