In honor of Memorial Day, it seemed fitting to share the benefits of a mindfulness based practice such as Tai Chi, for dealing with post-traumatic stress disorder (PTSD). As stated by the National Institute of Mental Health, PTSD can develop in people who have seen or lived through a shocking, scary, or dangerous event. War and combat can be all of the above, and more. Zen (meditative) practices have a long history for dealing with trauma, being rooted in learning to deal with suffering. Suffering is seen as the first “Noble Truth” – that life is full of mental and physical suffering. Zen (mindful or meditative) practices create a mind-state separate from suffering, which allows one to transcend stress and trauma (the fourth “Noble Truth.” Truths Two and Three are understanding of the causes of suffering, and that it is possible to end suffering, leading to Truth Four, how to end suffering (via meditative practices).
The basic premise or goal is to become an “empty vessel,” to achieve a state of “no mind.” If the mind is a blank slate, an empty vessel free from thought, it is also free from anguish, stress, and reliving past trauma. The idea is that being free from the past, one can live fully in the present. This also includes being able to feel joy in the moment. But sometimes just a sense of peace is more than enough. In my forthcoming book “Tales of The Shaodai: Journey to the East,” in the experiential section, I relate the story of a nun who had survived the Khmer Rouge. As a young girl in the 1970’s, she witnessed the massacre and brutal torture of her town, as the Khmer Rouge tore through Cambodia in brutal genocide. This young girl hid in the jungle, and watched as her family, friends, and community were rounded up, tortured, and massacred. She wandered dazed and traumatized, until she was found and taken in by a group of Buddhist nuns. There she learned meditation, and to free herself from the suffering and the trauma she experienced as a child.
Although no studies have been conducted using Tai Chi as a meditative practice, several have been conducted with other forms of meditation for Veterans. One of the most recent evaluated the effects of a meditation program at 6 Veterans Affairs sites. The authors concluded that VA-sponsored meditation programs show promise for reducing PTSD severity in Veterans receiving mental health services. Another study examined the effects of a Yoga based mindfulness meditation program for women who had experienced sexual trauma, and were being treated at a Veteran’s Medical Center. Participants showed a statistically significant reduction in symptoms of PTSD, including negative thoughts of self-blame and depression. Participants also reported decreased body tension, improved sleep, keeping out intrusive thoughts, better ability to manage stress, and most encouraging, an increased feeling of joy. This is the ideal goal of Zen or meditative practices – to eliminate suffering caused by traumatic experiences and emotions, and enhance the ability to focus on the moment and the joyful aspects of life. The participants in the program gave it an enthusiastic endorsement, and recommended such practices to anyone who was dealing with issues of PTSD. Another study examined the effects of a breathing based meditation program on male veterans of the Iraq or Afghanistan war. Measurements at the one month and one year follow up showed a statistically significant effect on reductions in PTSD scores, anxiety symptoms, eye-blink startle, and respiration rate. A control group which did not practice meditation experienced no change in scores. The researchers also note that there has been limited success in conventional psychological treatments for veterans with post-traumatic stress disorder, and stated there was a need for further research and programs related to mindfulness based practices.
Tai Chi is an optimal practice for developing a mindful state of being. In Tai Chi, rather than focusing on the sensation of the breath, or counting the breath, the focus is on the leading hand. As one slowly moves through the range of postures (breathing slowly and deeply from the diaphragm), the eyes shift from right hand to left, as the hands move across the field of vision. This acts to focus the mind, creating an empty state free from constant thought and mental static. And even more important for PTSD, is freedom from flashbacks, stress, fear, and anxiety. When totally focused on the leading hand, there is no room for thoughts, worry or fear. One becomes an empty vessel, which in time can be focused on any moment, and can be filled with the positive emotions of joy and happiness. For more information on what happens in the mind during Tai Chi and other mindful practices, and benefits for the mind, see the Mind/Body Research Page of the Metarobic Institute.
Since there are almost five weeks in June, I will post some case stories related to PTSD next week, and a related blog, before moving on to research and stories for balance and falls, for National Safety Month. I will also post material related to conditions which may not fall into one of the National Health Month observances.
REFERENCES
Heffner KL, Crean HF, Kemp JE. Meditation programs for veterans with posttraumatic stress disorder: Aggregate findings from a multi-site evaluation. Psychol Trauma. 2016 May;8(3):365-74. doi: 10.1037/tra0000106. Epub 2016 Jan 11.
Pence PG, Katz LS, Huffman C, Cojucar G. Delivering Integrative Restoration-Yoga Nidra Meditation (iRest®) to Women with Sexual Trauma at a Veteran's Medical Center: A Pilot Study. Int J Yoga Therap. 2014;24:53-62.
Seppälä EM, Nitschke JB, Tudorascu DL, Hayes A, Goldstein MR, Nguyen DT, Perlman D, Davidson RJ. Breathing-based meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: a randomized controlled longitudinal study. J Trauma Stress. 2014 Aug;27(4):397-405. doi: 10.1002/jts.21936.
The basic premise or goal is to become an “empty vessel,” to achieve a state of “no mind.” If the mind is a blank slate, an empty vessel free from thought, it is also free from anguish, stress, and reliving past trauma. The idea is that being free from the past, one can live fully in the present. This also includes being able to feel joy in the moment. But sometimes just a sense of peace is more than enough. In my forthcoming book “Tales of The Shaodai: Journey to the East,” in the experiential section, I relate the story of a nun who had survived the Khmer Rouge. As a young girl in the 1970’s, she witnessed the massacre and brutal torture of her town, as the Khmer Rouge tore through Cambodia in brutal genocide. This young girl hid in the jungle, and watched as her family, friends, and community were rounded up, tortured, and massacred. She wandered dazed and traumatized, until she was found and taken in by a group of Buddhist nuns. There she learned meditation, and to free herself from the suffering and the trauma she experienced as a child.
Although no studies have been conducted using Tai Chi as a meditative practice, several have been conducted with other forms of meditation for Veterans. One of the most recent evaluated the effects of a meditation program at 6 Veterans Affairs sites. The authors concluded that VA-sponsored meditation programs show promise for reducing PTSD severity in Veterans receiving mental health services. Another study examined the effects of a Yoga based mindfulness meditation program for women who had experienced sexual trauma, and were being treated at a Veteran’s Medical Center. Participants showed a statistically significant reduction in symptoms of PTSD, including negative thoughts of self-blame and depression. Participants also reported decreased body tension, improved sleep, keeping out intrusive thoughts, better ability to manage stress, and most encouraging, an increased feeling of joy. This is the ideal goal of Zen or meditative practices – to eliminate suffering caused by traumatic experiences and emotions, and enhance the ability to focus on the moment and the joyful aspects of life. The participants in the program gave it an enthusiastic endorsement, and recommended such practices to anyone who was dealing with issues of PTSD. Another study examined the effects of a breathing based meditation program on male veterans of the Iraq or Afghanistan war. Measurements at the one month and one year follow up showed a statistically significant effect on reductions in PTSD scores, anxiety symptoms, eye-blink startle, and respiration rate. A control group which did not practice meditation experienced no change in scores. The researchers also note that there has been limited success in conventional psychological treatments for veterans with post-traumatic stress disorder, and stated there was a need for further research and programs related to mindfulness based practices.
Tai Chi is an optimal practice for developing a mindful state of being. In Tai Chi, rather than focusing on the sensation of the breath, or counting the breath, the focus is on the leading hand. As one slowly moves through the range of postures (breathing slowly and deeply from the diaphragm), the eyes shift from right hand to left, as the hands move across the field of vision. This acts to focus the mind, creating an empty state free from constant thought and mental static. And even more important for PTSD, is freedom from flashbacks, stress, fear, and anxiety. When totally focused on the leading hand, there is no room for thoughts, worry or fear. One becomes an empty vessel, which in time can be focused on any moment, and can be filled with the positive emotions of joy and happiness. For more information on what happens in the mind during Tai Chi and other mindful practices, and benefits for the mind, see the Mind/Body Research Page of the Metarobic Institute.
Since there are almost five weeks in June, I will post some case stories related to PTSD next week, and a related blog, before moving on to research and stories for balance and falls, for National Safety Month. I will also post material related to conditions which may not fall into one of the National Health Month observances.
REFERENCES
Heffner KL, Crean HF, Kemp JE. Meditation programs for veterans with posttraumatic stress disorder: Aggregate findings from a multi-site evaluation. Psychol Trauma. 2016 May;8(3):365-74. doi: 10.1037/tra0000106. Epub 2016 Jan 11.
Pence PG, Katz LS, Huffman C, Cojucar G. Delivering Integrative Restoration-Yoga Nidra Meditation (iRest®) to Women with Sexual Trauma at a Veteran's Medical Center: A Pilot Study. Int J Yoga Therap. 2014;24:53-62.
Seppälä EM, Nitschke JB, Tudorascu DL, Hayes A, Goldstein MR, Nguyen DT, Perlman D, Davidson RJ. Breathing-based meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: a randomized controlled longitudinal study. J Trauma Stress. 2014 Aug;27(4):397-405. doi: 10.1002/jts.21936.
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