The practice of Meditation among War Veterans
Eduardo C. Gerding
Veterans are the light at the tip of the candle,
illuminating the way for the whole nation.If Veterans can achieve awareness,
transformation, understanding and peace, they can share with the rest of
society the realities of war.And they can teach us how to make peace with
ourselves and each other, so we never have to use violence to resolve conflicts
again. Thích Nhất Hạnh-Vietnamese
Buddhist monk and peace activist-Nobel lauréate Martin Luther King Jr.
Nominated Thich Nhất Hanh for the Nobel Peace Prize in 1967. (True Love: A practice for awakening the
heart)
Concept
The term meditation refers to the action and
effect of meditating, or attentively focusing thought to the consideration of
something. The concept is associated with concentration and deep reflection.
We understand now much better the mechanisms that
cause diseases through psychological distress. (Cohen 2007, Rosengren 2004). A
study carried out in London in 10,000 public employees over 14 years revealed
that 5-10% of cardiovascular diseases were linked to work-related stress (Chandola
2008).
There is a widespread dissemination worldwide of
the so-called Complementary and Alternative Medicine (CAM) for military
personnel.10
They have come to posit multiple benefits of
meditation .13
There are several books dedicated to this topic. 1,
34,42,47,58
Types of meditation 34, 57
The Mayo Clinic (Rochester, USA) book describes
the following types of meditation:
1. Guided or visualization meditation
2. Meditation with mantra (a word is repeated)
3. Mindfulness (Vipassana)
4. Qigong: Traditional part of Chinese medicine
that combines meditation, relaxation, physical movements and breathing
exercises.45
5. Tai chi: A form of Chinese martial arts.
6. Transcendental Meditation® 40,43
7. Kundalini Yoga 53
8. Zen meditation
9. Progressive Relaxation (Body scan)
10.Meditation Mettā (of love and kindness)
Note:
Vipassana meditation means seeing things as they are. It is
one of the oldest meditation techniques taught in India for more tan 2500
years;a universal cure for universal problems: The Art of Living.
The qigong or chi kung refers to a variety of techniques
usually related to traditional Chinese medicine, which include mind, breathing
and physical exercise.
Tai chi is an internal martial art for hand-to-hand fighting,
wether armed or disarmed. In more recent times it is increasingly considered as
a physical-spiritual practice to improve the quality of life both physically
and mentally. On one hand it is very benefitial for health, while on the other
constitutes a meditation technique (Meditation in movement).
Trascendental Meditation (MT)is a meditation technique base
don the repetition of mantras. Both the technique of meditation and movement were created in India
in the mid-fifties by Majarishi Majesh Yogi(1917-2008)and reached worldwide
extensión in the sixties.
Kundalini yoga is a physical, mental and spiritual discipline
on various yogic paths such as ray yoga, shakti yoga, kriva yoga and nada yoga
that are base don the pillars of the Sanskrit text Yoga Sutra (Patanyali, 3rd
century BC) with aggregates of bhakti (devotion to God)and tantra.
Yoga Nidra (yoga of sleep in Sanskrit)is a powerful technique
of the Yoga Tantra tradition.
Zen is a school of Mahāyāna Buddhism.
Mettā or maitrī
(Sanskrit)meditation has been translated as kindness with affection, sympathy,
benevolence, friendship, good will, love or active interest in others.
Components of meditation 34
1. Focused attention on an object, mantra image
or on breathing. Even prayer.49
2. Relaxed breathing.
3. Serene atmosphere : No distractions.
4. Comfortable body position .: Standing,
walking, lying down.
5. Open attitude: thoughts are allowed to flow
without judging.
Benefits of meditation
46
·
Increases immunity. Relaxation
exercises boost natural killer cells in the elderly, giving them a greater
resistance to tumours and to viruses 37,60
·
Reduces physical and emotional pain. Mindfulness meditation activates brain regions (orbitofrontal
and anterior cingulate cortex) associated with the self-control of pain. Another
brain region, the thalamus, was deactivated during mindfulness meditation.2
·
Increases fertility. Stress
reduces sperm count and motility, suggesting relaxation may also boost male
fertility.19
·
Relieves Irritable Bowel Syndrome.31
·
Prevents flare-ups
in patients with inactive ulcerative colitis.24
·
Eases symtoms of arthritis 35,44
·
Increases the rate of resolution of psoriatic lesions
(Psychosom Med. 1998
Sep-Oct;60(5):625-32.)
·
Provides a better control of allergic asthma 3
·
Lowers blood pressure 22
·
Reduces
alcohol Consumption in at-Risk Drinkers 25
·
Reduces anxiety and stress and relieves depression 6,46,52
·
Promotes a state of well-being 21,39
·
Increases resilience and emotional intelligence 1,23
·
Mindfulness-based stress reduction (MBSR) or cognitive-behavioral
therapy (CBT) provide cost-effective treatment for chronic low-back pain.
( National Center for
Complementary and Integrative Health)
·
Helps people with chronic insomnia ( Sleep. 2014;37(9):1553–1563 )
·
Helps diabetes self-management education. (
Meditation and brain 29
The neurobiological effects of meditation and
mindfulness are translated as functional and structural alterations of the gray
and white matter that are found in fMRI or EEG. This is seen especially in the
areas related to attention, memory interoception and sensory processing.
In the EEG, the presence of Delta waves between
0.5 and 4 Hz is observed. At this level the meditators enter what is called
unified consciousness. (See also: Fenwick, PB, Donaldson, S., Gillis, L., Bushman,
J., Fenton, GW, Perry, I., et al. (1977) Metabolic and EEG changes during
transcendental meditation: An explanation. Biological Psychology, 5, 101-118.)
At the molecular level, an increase in dopamine
and melatonin, a modulation of serotonin and a reduction in cortisol and
norepinephrine are observed.15
In meditation and prayer, the prefrontal cortex
is activated as the activity of the parietal lobes becomes quiet.12,29
Meditation, aging and Telomeres 33
The telomeres
are the ends of the arms of a chromosome that prevents it from attaching to
other chromosomes. They protect the ends of our chromosomes each time the cells
divide and the DNA is copied but with each cell division they shorten and lose
some DNA. Telomerase is an enzyme that helps protect and rebuild telomeres.
When
telomeres shorten too much, the cell loses its ability to divide and then we
age. This discovery earned Elizabeth Blackburn the Nobel Prize in Medicine and
Physiology.
Subsequent
studies found that shortened telomeres presented to women under stress, staff
caring for Alzheimer's patients, victims of family violence, patients with
post-traumatic stress, diabetics, obese patients with osteoarthritis, heart
disease or who had suffered a stroke.
The cortisol
present in the stress tables reduced the action of telomerase and eroded the
telomeres.
http://www.bbc.com/future/story/20140701-can-meditation-delay-ageing
(Science Photo
Library)
Meditation and yoga in prisons
A study carried out by the Crisis agency that
runs day care centers in central London revealed that 41% of veterans had been
in prison. 55. That is why it is so important to know that in the inmates a
sense of well-being and improvement of behavior is achieved through meditation
and yoga.4
Mindfulness (MfM)
The Mindfulness technique has been defined by Jon
Kabat-Zinn, founder of the Stress Reduction Clinic at the University of
Massachusetts Medical Center (USA), as "To intentionally attend to the
present moment. Without judgment. In
meditation, a person learns to focus his attention and suspend the torrent of
thoughts that normally occupy his mind. 38. In 2014, 700 scientific papers on
Mindfulness 56 were published; a technique whose costs are minimal.7
Mindfulness is a 2500 year old Buddhist practice.
According to Buddhists, people tend to ruminate about their past or go towards
the unattainable future that never materializes. This distorts the perception
of reality and reduces the ability to participate consciously in the present
moment (Dalai Lama 2001).
Those who do not practice mindfulness are like dead
people walking, they go through life on automatic pilot, never stop to consciously
breathe or be fully present in themselves.50
The so-called Cognitive Therapy based on
Mindfulness (MBI) is endorsed by the National Institute for Health and
Excellence in Care (NICE) and by the American Psychiatric Association for the
treatment of recurrent depressive disorders in adults. Its efficacy has also
been proven in anxiety, addiction, eating disorders, behavioral disorders
(addiction to gambling or work, schizophrenia, sexual dysfunction, diabetes,
coronary heart disease, HIV, fibromyalgia, psoriasis, brain injuries and
cancer. (Arias et al., 2006; Baer, 2003; Chiesa & Serretti,
2011; Shonin et al., 2013c) 50
There is also a meditation practice known as Stress Reduction based on Mindfulness (Grossman
2004) 11
Mindfulness-based stress reduction techniques (MBSR) would reduce anxiety levels by 58% and stress by 40%. 27
There are individual variations in responses to mindfulness 18. Kreplin et al have noted possible
but limited influences of meditation on prosocial behaviors (empathy,
compassion, aggression, etc.).
The benefits of meditation and mindfulness have been observed
in students with learning difficulties, attention deficit hyperactivity
disorder and conditions within the spectrum of autism.32,41
Meditation and American Veterans of War
Post Traumatic Stress (PTSD) cases among US
veterans increased from 0.2% in 2001 to 21.8% in 2009. A study carried out with
more than 100,000 veterans of Operation Enduring Freedom (OEF) in Afghanistan
and Operation Iraqi Liberation (OIF) revealed that a third part of them
received assistance for at least one mental illness and 13% presented PTSD.8
The techniques most commonly used by the US Department
of War Veterans are meditation, imagery, acupuncture and yoga.14. The
techniques called Mind-Body have been
effective for depression, anxiety and quality of sleep.8
Meditation and British War Veterans 28
On May 14, 2013 the British Ministry of Defense
published the official figures of the casualties during the 1982 conflict. The
study was carried out by the Defense and Advisory Analysts (DASA) 16
• 25,948 members of the Armed Forces. British
participated in Malvinas.
• 237 soldiers died in that campaign.
• Since 1982, 1335 war veterans have died.
• 95 of these deaths (veterans and active
personnel) were attributed to suicide and awaiting a verdict.
The British Ministry of Defense says that the
suicide rate of veterans is equal to the rest of the population. 17. However,
the British war veteran Tony McNally (56) who participated in the 1982 conflict
(joining the Army at age 16 and sent to Malvinas at 19.), resident of
Ulverston, did not hesitate to say: 255 British died in Malvinas but since then
more than 300 have committed suicide. So there are more who died for this cause
than for the conflict and we are talking about tough guys like the SAS and the
paratroopers. 5
According to SAMA, there are 329 confirmed
suicides. (South Atlantic Medals Association (Sunday 13 January 2002) Falklands
Veterans claim suicide toll BBC Online See bbc.co.uk
Michael GL and colleagues in their article on
referrals for the British Military Mental Health Team of the Falklands couldn´t
reach any conclusion due to the lack of information regarding the total
population sent to Malvinas (Michael, GL, Fear NT, Hacker Hughes J.- Mental
health referrals to the Falkland Islands British Military Mental Health Team,
1986-96.- JR Med Med Serv. 2007; 93 (1): 12-6.)
According to a report, the British Ministry of
Defense and the National Health System (NHS) current mental assistance of war
veterans would not be fully effective. 55
In Great Britain there is the Combat Stress center
.This last is an entity dedicated to the
mental health of war veterans and that has a telephone line open 24 hours a day
(0800 138 1619). Malvinas war veteran Brian Jones said about his treatment at
this center: I was able to talk about the guilt, the shame and the anger I
suffered from having survived and being able to return home.59
In Argentina, there is the of the Armed Forces´
Health Center Malvinas War Veterans (Av Cabildo 381-CABA), where both former
combatants and their families are served. It was founded in 2004 and is
composed of psychologists and psychiatrists specialists in the PTSD. There is
also a multidisciplinary team that conducts meditation and resilience
workshops. 30,51,54
The Health Assistance Department of the Army Health
Command has the telephone 0800-555-8642 to evacuate queries.
London Meditation Project
I had the opportunity to speak with Catherine
Powell who has 15 years of experience in Buddhist meditation and is the
Director and co-founder of the London Meditation Project 28 for war veterans
and their families. This entity has residential centers for the retirement of
war veterans (cost approximately 120 pounds per person). It has no religious
connotation. No alcoholic beverages or drugs are allowed in the centers.
Smoking is allowed outside the facilities.
The main instructor is John Wilson (Paramananda)
who has taught meditation for 25 years and is director of the San Francisco
Buddhist Center. The team is joined by former Royal Marine Rex Gower who
suffered from PTSD, Mindfulness trainer Marianne Brady (Vimalachitta) who has
taught meditation for 24 years, psychotherapist Tam Martin, Yoga teacher Nidra
Dhiramati Miller ordained a Buddhist in 1992, Anna Finlayson a communicator for
the Center for Nonviolent Communication and counselor and social worker Jan Jenkins.
Max Curtis is a former Royal Marine of the 42nd
Command Battalion who lost a foot stepping on an anti-personnel mine at Mount
Harriet (June 11, 1982). In 1984 Curtis met the Argentine conscript Oscar
Ismael Poltronieri in Paris and they became friends.20
Curtis took part in the London Meditation Project
and said:
Meditation
is helping me in profound ways to manage my combat related mental health
problems. I would argue that working with buddhists has been far more effective
treatment than any of the conventionally available treatments I have been
offered in the past. More than that I am exploring a philosophy of life that
helps me to think about life in new ways. The type of meditation I have been
introduced to is called 'calm abiding'. This is a process of sitting where the
focus is on the breath and relaxing the body. Allowing the mind to drift from
time to time as it does but gently bringing the focus back to the breath.
Teaching is always conducted with what the instructors call gentle kindness. This type of meditation can be practiced by very disabled veterans like myself. I have a 100% disability assessment by the Veterans Agency. I meditate sitting in a chair with my hands resting on my knees. The process helps in the management of pain by what is called breathing through the pain. This helps to manage discomfort and pain without drugs, helping to reduce the use of painkillers. I have learned to use meditation to bring myself into a calmer state at least for a while. It requires some time, training, support and encouragement, commitment and hard work but it can be done.
It should be noted that buddhists have been developing meditation practices for almost 2500 years. They have developed a whole range of techniques to help develop inner peace, wisdom and awareness in practitioners. I find the conversations I have with buddhist meditation instructors helps me to reduce my anger and increase inner peace. They have given me what I describe as profound insights into my thinking. One example of this is the management of my anger. For many years I had asked myself and those around me how to deal with the anger of injustice from which I suffer. Many people told me they don't know, or use alcohol or stiff up a lip etc. However when I discussed the matter with a buddhist meditation instructor he told me I was lucky because the pain I carry can help me to understand other people's pain and help me to become a more compassionate and beautiful person. The burden of injustice is still there but the way I feel about that burden has changed in me. I now realise I have a way of tapping into compassion because of my burdens. This gives me hope of becoming a more beautiful and understanding person. These changes in perception help me to feel more positive about myself.
I would strongly encourage other traumatised and disabled veterans to explore the possibilities of buddhist meditation practices.20,28
Meditation Centers in UK 36
·
Amaravati
Buddhist Monastery (Cheshire)
·
Be
Mindful
·
Dhamma
Dipa Vipassana Meditation Centre(Hereford)
·
Dhanakosa
Centre(Scotland Highlands)
·
Gaia
House(Newton Abbot,Devon)
·
Headspace
·
London
Insight Meditation
·
London
Meditation(Camden Town)
·
Maenllwyld
Retreat Centre(rural area in Wales)
·
Meditation
Foundation(Wales)
·
Mindfulness
Based Stress Reduction(Convent Garden,London)
·
Samye
Ling(rural area Scotland)
·
Sharpham
Trust(Devon)
·
Transcendental
Meditation
Meditation Centers in Argentina
Centro de Meditación Kadampa Argentina
|
Serrano 1316-CABA
|
011 4778-1219
|
Brahma Kumaris Argentina
|
Echeverría 2972-CABA
|
011 4784-4082
|
Meditación Colegiales
|
1212 Zapiola-CABA
|
011 4554-0064
|
Asociación Argentina de Meditación Trascendental
|
Av. Corrientes 848-CABA
|
011 4393-1552
|
Instituto Ráshuah de Argentina
|
San Lorenzo 908, B1637BNJ Vicente López, Buenos Aires
|
011 6703-7492
|
El Arte de Vivir
|
Av. Maipú 881, B1638AAI Vicente López, Buenos
Aires
|
011 5254-3543
|
Centro de Budismo Kadampa Bodhisatva
|
27 de Abril 929, 5000 Córdoba
|
0351 15-250-8888
|
Dojo Valle Escondido
|
Manzana 81 - Casa 4 - Los Arboles, Valle
Escondido, 5000 Córdoba
|
0351 352-6315
|
Centro Sai Baba Alta Córdoba
|
José Baigorri 174, Alta Córdoba, X5001AJD Córdoba
|
0351 473-3490
|
GNOSIS - AGEACAC
|
Av. Rafael Núñez 4618, Córdoba
|
0351 221-2323
|
Mindfulness (Programm MBSR)-Adults and children
|
Lic.Cecilia Figueiras-San Isidro-Pcia BsAs
|
1540253691
|
Acknowledgments
Meg Gers -Periodicals Department-Enoch Pratt Free
Library –(Baltimore,MD)USA
Catherine Powel (London Meditation Project) UK.
Dr. Enrique Stein-Centro de Salud de las FF.AA. Islas
Malvinas-Argentina.
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