Everyone benefits from regular self-care, but those who have served our country faithfully may need it more than anyone. People in the military often experience unimaginable stressors, and it impacts their nervous system as much as it would anyone’s, no matter how well they carry their burden.
Fortunately, the ancient practice of mindfulness meditation has survived to reach modern times. Every day, more people are discovering the physical, mental and emotional health benefits of adding it into their routine.
So how, specifically, can this healing art benefit people who have experienced war’s horrors? Here’s your quick guide to mindfulness, meditation and self-care for veterans.
Why self-care matters for veterans
Returning service members need society’s help, but often find it lacking. About 75 percent of veterans report suffering from post-traumatic stress disorder (PTSD) due to their experiences. PTSD can severely interfere with everyday life, creating symptoms such as:
- Flashbacks
- Extreme physical and emotional reactions to similar events
- Avoiding places that might trigger recollections of past trauma
PTSD also manifests many symptoms that are identical to those present in depression and other mental health disorders, including:
- Difficulty experiencing positive emotions
- Negative thoughts about oneself, others and the world
- A lack of interest in previously enjoyable activities
- Sudden angry outbursts or aggressive behaviour
- Trouble sleeping and concentrating
- Engagement in reckless behaviour, like drinking too much or driving recklessly
- Difficulty maintaining relationships
Mindfulness and meditation are incredible tools for overcoming PTSD. One study investigated the relative impact of mindfulness-based stress reduction (MBSR) versus present-centred group therapy on PTSD symptoms. Although both groups reported mild relief immediately following the treatment protocol, the MBSR group showed statistically significant improvement over nine weeks.
The technique works because trauma causes structural and functional brain changes. In particular, your amygdala, anterior cingulate cortex and hippocampus all lose volume, perhaps explaining the emotional dysregulation that’s so often a hallmark of this disorder. All of these brain regions deal with how you process various emotions.
Thankfully, mindfulness has the power to reverse the course. Research suggests it can also alter brain structure, returning it closer to optimal health. Studies using a functional MRI machine indicate that meditation can change your default mode network, a controversial series of brain regions that come alive when you aren’t actively engaged in a task—such as when you daydream or watch television.
Therefore, mindfulness and meditation promise to reverse some of the brain changes in veterans. However, to reap these perks, you must dedicate time and space to your practice, which requires a hefty dose of self-care.
6 possible meditation exercises for veterans
Veterans can take part in several types of meditation for self-care. If you’re a vet, here’s an overview of various styles you might try as you embark on your healing journey.
Mindfulness meditation
This meditation style focuses on remaining centred in the present moment. You use your breath to anchor you, counting your inhales and exhales each time you catch your mind wandering. Some practitioners also incorporate the use of Tibetan singing bowls or chimes to change their mantra of focus.
Some of the most famous mindfulness meditations come from spiritual master Thich Nhat Hanh. You can find many of his reflections for free on YouTube, on the Plum Village channel.
Progressive relaxation
Progressive relaxation centres more on your physical sensations, making it ideal for veterans who aren’t comfortable sitting in silence and focusing on their minds. In this practice, you begin by squeezing various muscle groups—one at a time—making them as tense as possible as you inhale. Then, you release each one with an exhale, letting each body part melt into an ooey-gooey pile on your mat.
You can start at your head or your toes. This exercise helps build awareness of how tension often manifests in your body, leading to chronic pain. For example, you may not realize that much of your migraine pain begins from your tightly clenched jaw sending signals through your trigeminal and vagus nerves. This causes head pain, nausea, dizziness and fainting, which you may not realize until you notice your teeth compressed during meditation.
Transcendental meditation
You practice this form of meditation twice per day for 20 minutes, though you’ll need a guide to get started. It centres your focus on a single word or phrase that’s unique to each person, determined by your helper, so you can achieve a deep sense of inner peace. Instead of chanting aloud, you repeat your mantra silently until you reach the desired state.
Spiritual meditation
Do you feel more comfortable in a church than on a Yoga mat? If so, spiritual meditation may be your best bet for inner peace. It uses whatever techniques you use in your religious practices for silent meditation. For instance, someone who follows the Christian faith might participate in the Stations of the Cross as a moving meditation where they contemplate the suffering of their Saviour.
Movement meditation
Movement meditation can take many forms. It can include a regular Yoga practice where you centre your awareness on a specific intention while moving your body through various asanas. It can also entail taking a walk or working in the garden. The idea is to fully immerse yourself in the activity until you reach a contemplative state in which you’re undistracted by outside stimuli.
Guided meditation
Here’s another easy way for veterans to start a self-care practice of mindfulness and meditation. Guided meditations are perfect if stillness leads to rumination and increased symptoms.
In this form of meditation, you may go on an imaginary mental journey or simply listen to affirmations designed to inspire and empower you. YouTube abounds with guided meditations that can help you connect with your spiritual side and promote your own emotional healing—all for free.
Mindfulness in your daily life
As a veteran who wants to start a mindfulness practice, you should talk to an experienced guide, if possible. Your therapist, if you have one, is a good place to start. Otherwise, keep an open mind and investigate various options. Please don’t despair if your first guide doesn’t vibe with your unique soul. There’s a practice for everyone, so keep looking, starting with free resources like YouTube and advancing once you find what works for you.
You’ll also be able to invite more mindfulness into your everyday life by taking the following simple steps:
Schedule breathing breaks
You can find tons of free timer apps, and with your chosen one, set an alarm on your phone to go off once every hour or two. When it does, take a minute to simply focus your awareness on your inhales and exhales. If thoughts intrude during this time, take note of them and let them go.
You might repeat a simple mantra, such as, “Breathing in, I am aware that I am breathing in. Breathing out, I am aware that I am breathing out.” This exercise grounds you in the present moment and is a fabulous practice when panic strikes. You have to practice regularly for it to work, though. You can’t only call on this skill in times of crisis—hence, the alarms.
Take a walk
Mindful walking is another way to centre yourself when your emotions threaten to overtake you. Pay attention to how each stride feels as your foot lifts and hits the ground. Notice if you start to synchronize your breathing with your pace. What sights, sounds and smells can you detect around you?
Adopt a regular practice
A regular mindfulness or meditation practice can be a vital element of self-care for veterans. Why not set aside just 10 minutes each morning, then again in the evening, to sit, breathe and be? You might begin your day with a guided practice to inspire your confidence and positivity, and then end it by writing a list of three things that delighted you during the day in your gratitude journal.
Treat yourself with gentleness
Everyone can benefit from a regular self-care practice, but veterans may find it especially helpful to incorporate mindfulness and meditation into their daily routines.
If you follow the above tips for practicing self-care, you can help yourself overcome trauma and live a happier life by treating yourself with gentleness and TLC.
Medical disclaimer: This page is for educational and informational purposes only and may not be construed as medical advice. The information is not intended to replace medical advice offered by physicians. Please refer to the full text of our medical disclaimer.
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