By: Dr. Miriam Franco

The term mindfulness is certainly getting much use these days. Such phrases as “be mindful”, “practice mindful meditation”, and “be in the moment” are interspersed in daily conversation across various areas of life. Yet many find it hard to really understand, in plain English, just what mindfulness really means.

Mindfulness is a particular conscious state of mind that, with practice, can sharpen certain mental faculties, processes and modes of awareness. It stems originally from Vipassana, one of the oldest of Buddhist meditation practices. In this practice, there is a direct and gradual cultivation of awareness. Over time, your attention is carefully directed to an intense examination of aspects of your existence. As you learn to relax and meditate, you learn to become attentive more and more to the flow of life experience. It is, in effect, a form of sensitivity training, a type of method of exercising your awareness. It engages attentive listening, full seeing and careful observation allowing you to be more present in the moment. Take in the particular features and aspects of experience as in smell more acutely, touch more fully and really pay close attention to what you feel.The purpose of becoming more mindful in this way is to learn to really pay attention without judgment and constant distraction.

Often we think we are doing this, but just as frequently this is an illusion. In a mindful state, we cultivate a special way of seeing reality. Instead of looking at life through a constant stream of concepts and thoughts or mental objects we mistake for reality, we learn to not get so caught up in endless thinking and let reality float by unnoticed. Rather than spending time being engaged in activity and distractions, pursuing an eternal path of pleasure and security, or fleeing from pain and unpleasantness, we train ourselves to ignore the constant urge to be more comfortable. It is often ironically stated in meditational practice that real peace comes only when you stop chasing it.

This state of mind can be achieved through meditation training or relaxation and sensory meditation training (Guided Imagery). In time, we slowly become more attuned and in touch with the way we actually are. Life has a much deeper texture if we bother to reflect on it and to look in at it in this way of practice. It’s a type of self-discovery process in which you observe your own experiences while participating in them as they occur. Over time, you find yourself observing things more the way they are flowing and changing and interacting with them more fully from moment to moment. This can add a relaxed, reflective attitude towards one’s self, others and life. This special mode of perception is called mindfulness.

*Dr. Miriam Franco is a psychologist in private practice in Wayne, PA and is a certified MS specialist and a Guided Imagery specialist. She also serves on the Health Care Advisory Council of the MSAA and is a Professor of Sociology at Immaculata University.

With the demands of today’s society we constantly find ourselves on the go. Always trying to complete some type of task or activity that’s required of the day, we sometimes run out of hours to set aside for the special people in our lives. We become busy with many other things so it’s easy to lose track of the time to spend with the significant other in your life. Making time for each other in a busy world is key. Continuing to go on dates, finding time to spend together, or even having a simple conversation can make each counterpart feel special and appreciated within the relationship. It doesn’t need to be something extravagant. Spending the night in just relaxing and watching a movie can be a perfect opportunity to share special moments together. It’s not the activity that’s important; it’s the simple act of being together that signifies affection.

Although individuals with multiple sclerosis (MS) seem pretty clear on the idea that exercise is helpful in controlling some of the disabling effects of the disease, it always surprises me that there is less awareness of the opposite, that not exercising may actually make the disabling effects of MS worse.The combination of disuse, sedentary lifestyles, and inappropriate compensatory movements, leads not only to a loss of mobility, but may actually prevent the nervous system from undergoing reorganization that is a necessary part of functional recovery.

The idea that the nervous system is capable of specific change as a result of specific activity is referred to as neuroplasticity. Neuroplasticity means that a brain is capable of healing itself to some extent. When the activity that the person with MS performs results in functional improvements, it is called adaptive neuroplasticity, meaning that the brain changes itself in a positive way. However, if the person with MS engages in a sedentary lifestyle, performing little or no exercise or mobility activities, the brain will adapt to that as well. This is referred to as maladaptive neuroplasticity, and can lead to a worsening of disability. As a multiple sclerosis physical therapist, I try to make, as many patients as possible aware of the fact that there are consequences to immobility, and that avoiding it as much as possible will result in the best outcomes.

*Herb Karpatkin, PT, DSc is a physical therapist specializing in evaluation and treatment of persons with MS. He is a professor of physical therapy at Hunter College in NY, and owns a private practice specializing in MS treatment and care.

To give is to receive…..as a student I was taught to avoid cliché’s like this in my writing. However, I’ve found that phrases like this stick with us because so often they are true! Giving does feel good, and this isn’t just my opinion. There has been a great deal of research in the last decade showing that people who volunteer and give of themselves have a greater chance of being happy and healthy than those who do not.

In a review of research on the health benefits of volunteering, published by the Corporation for National and Community Service, several of these studies are cited. Giving of ourselves is shown to increase our sense of purpose, self-esteem and life satisfaction while decreasing feelings of depression. Studies that looked at volunteering by those with chronic illnesses found that those who volunteered achieved greater health benefits than those who relied on medical treatment alone. Service goes beyond the obvious benefits to the community group being served. It benefits the giver.

As we continue our January themes of wellness and self-care, this seems like a win-win to me.

On Monday we will celebrate the spirit and generosity of Martin Luther King, Jr. Dr. King believed we all had a duty to serve others and that through our collective actions, social problems could be solved. In 1994, Congress declared the Martin Luther King, Jr. Holiday as a day of service. Rather than taking the day off, we are encouraged to find ways, big or small, that we can give, benefitting our community and ourselves.

What are your plans for this day of service? Keep in mind that not all service requires a great deal of time or money. Kindness can fill a need as easily as dollars. There are many ways to volunteer or serve:

• Donate your time
• Make a monetary contribution
• Make a purchase from a company that supports charitable causes
• Consciously send positive, healing thoughts to someone

Perform random acts of kindness: smile at a stranger, hold the door for someone, or joyfully give directions

Volunteering can be fun as well. If you are looking for a great way to involve your friends and family in service, try MSAA’s Swim for MS. Take time on Monday to plan your Swim for MS event. Whether you are swimming laps or playing inner tube water polo you can raise awareness and funds while receiving the benefits of exercise and laughter – a true win-win. No longer will the cliché be “give until it hurts,” but rather, give until it feels good!

MSAA is very proud to present our 2012 Art Showcase – celebrating the work of artists affected by MS.

January Artist of the Month:

Chenne Richardson – Columbus, OH

 “I have always used art as my muse. But, I never dreamt that one day it would become my salvation. In the beginning I can recall the pieces being heavy, dark, desolate, full of fear and anger. Basically being reflective to how I felt. Now 10 years later you can see the emergence of light and color emitting from each piece. I never thought in my wildest dreams that one day I could or would find peace living with MS. But today that is exactly what I have.

There is life after MS…”

Be inspired – please send an online card featuring artwork by MS artist Chenne Richardson and spread awareness of MS and MSAA.