Meditation Tips if you have Lipedema

Meditation Tips for Lipedema

by Kathleen Lisson

Certified Lymphedema Therapist

ACE Certified Personal Trainer

Meditation Teacher

Ladies with lipedema may find meditation difficult because traditionally, meditation was performed in a seated cross-legged position. In addition, several ladies said that lipedema makes it too painful to sit on the floor and getting back up after laying on the floor is quite difficult. I'll share tips from several ladies with lipedema about how they meditate comfortably. 

Marion from Kent, UK

"I usually sit on couch with my feet grounded. I find the traditional positions uncomfortable

I find either sitting or laying down comfortable. I feel more relaxed laying. You need to find the form of meditation that works for you,but positive affirmations can help with pain and positive mindset."

Gale from Scotland, UK

“I’m unable to sit on floor so I’m very comfortable sitting in a chair hands facing up on top of thighs eyes closed.” Gale finds that taking 4 deep breaths, in for 4 and out for 4 helps to “recharge your batteries.” Gale can’t lie on the floor without a cushion underneath her waist as well as knees and ankles. It’s far easier for her to meditate on a chair.

Abby from California, USA

”I use the Headspace app on my cell phone (daily for over two years now). Sit in my rocker on my front porch for 10-15 minutes. Starts my day off on the right foot. Highly recommend Headspace. I use a pillow behind my back, above my butt. And a pillow under me as well, with a blanket on top, since it is chilly out there. And I sit still during the meditation.”

Here is some advice on meditation for those with a lymphedema diagnosis:

Self-Compassion Exercises for Living with Lipedema

Self-Compassion Activities for 

Living with Lipedema / Lipoedema

by Kathleen Lisson, CLT

As a meditation teacher, I know the importance of self-compassion in daily life. Living with judgement from society and self-judgement makes self-compassion and loving kindness even more important for ladies living with lipedema / lipoedema. Dr. Kristin Neff shares several self-compassion exercises on her website.

Visit the link here: http://self-compassion.org/category/exercises/

Watch Dr. Kristin Neff explain the Three Components of Self-Compassion in this video from the Greater Good Science Center:

Can self-compassion make living with Lipedema easier?

Self-compassion meditation for Lipedema / Lipoedema

by Kathleen Lisson, CLT

I am really excited to share information about an encouraging study: 

Self-Compassion and Body Dissatisfaction in Women:
A Randomized Controlled Trial of a Brief Meditation Intervention
by Ellen R. Albertson & Kristin D. Neff & Karen E. Dill-Shackleford

This study enlisted "women with body image concerns."

Mission: listen to self-compassion meditation audio recordings to see if this exposure would increase
self-compassion and improve body image concerns.

228 adult women participated in the study and participants were recruited through an advertisement inviting women with body image concerns to participate in a study involving meditation.

Participants listened to three weeks of self-compassion meditation training podcasts or were assigned to
the waitlist.

Researchers measured: self-compassion, body dissatisfaction, body shame, body appreciation,
and contingent self-worth based on appearance. All measures were different versus pretest, only body appreciation was significantly related to the number of days a week that participants meditated.

Mindfulness practices used included:

• "Compassionate Body Scan," 
• "Affectionate Breathing," 
• Loving kindness meditation that includes the phrases "May I be safe. May I be peaceful. May I be kind to myself. May I accept myself as I am." 

Results:

Those who were randomly assigned to listen to the meditation podcasts evidenced significantly greater
increases in self-compassion (19 %) than those randomly assigned to a waitlist control group (5 %),
with a large effect size indicated. In addition, the intervention led to significant improvements on all six aspects of self compassion (self-kindness, self-judgment, common humanity, isolation, mindfulness, and over-identification), suggesting that the meditations fostered self-compassion in a holistic manner.

The most exciting part?

We can find the meditations here: http://self-compassion.org/category/exercises/

If you are a Naturopath, Certified Lymphedema Therapist, Nutritionist, Health Coach or Personal Trainer and want to give your client with lipedema a research-backed method for improving self-compassion and reducing body shame, let them know about this link! 

Meditation for Lipedema

Meditation Tips for Ladies with Lipedema / 

Lipoedeem / Lipoedema

by Kathleen Lisson CLT

Meditation can help us reduce stress, but many women have difficulty sitting in the 'traditional' cross legged meditation position. Ladies with larger legs, like those with lymphatic disorders, lymphedema and adipose tissue disorders like lipedema / lipoedeem / lipoedema may find the following tips helpful: