8-minute meditation for psoriasis
Stress can often cause psoriasis flare-ups; take a few calming minutes for yourself with this beginner's meditation session.
Transcript
DR. ROBIN MILLER: Welcome to this beginner's session on meditation for psoriasis.
As you probably know, stress can play a major role in your psoriasis. Meditation is a wonderful, relaxing way for you
to take just five minutes a day for yourself to unwind, reduce stress, and hopefully help you take better
control of your psoriasis. Let's get started. First, take a comfortable seat.
You can sit in your chair or you can lie down, perhaps in your bed or even on your couch.
Rest your hands in your lap or by your sides. To make this experience easier, you can simply look at the beautiful scenery in this video,
or if you like you can gently close your eyes. I will guide you through this experience.
The goal is not to be perfect. The goal is simply to try. So let's begin by focusing on your breath.
Breathe in through your nose for a count of three. 1, 2, 3.
Breathe out through your mouth just this once and let it all out. 1, 2, 3.
Breathe in through your nose. 1, 2, 3.
And out through your nose. 1, 2, 3.
In 1, 2, 3. Out 1, 2, 3.
Keep breathing. Try to imagine a bright light shining down on you.
The light is warm and glowing. It begins to wrap around your head like a wreath.
Your head is bathed in warm, glowing light. Now the light is traveling down your torso.
Imagine the bright light enveloping your shoulders and moving down your arms. You can feel the warmth of this bright light.
Breathe in through your nose. 1, 2, 3.
Out through your nose. 1, 2, 3.
In 1, 2, 3.
Out 1, 2, 3.
Keep breathing. Having thoughts come and go is normal-- it doesn't mean you're doing anything wrong.
Breathe in 1, 2, 3.
Out 1, 2, 3.
Now the bright light is traveling down your torso. Feel it enveloping your upper chest and stomach,
your hips, your thighs. Think of the light as rejuvenating your body. It is bringing calmness and peace to you and to your skin.
Breathe in through your nose. 1, 2, 3.
Out 1, 2, 3.
In 1, 2, 3.
Out 1, 2, 3.
Focus on the breath. Let the light continue to travel down your legs, your calves and ankles, and your feet.
When the light hits your feet, it grows into a glittering sparkle, much like fireworks at the 4th of July.
The sparkle begins slowly traveling up your body. The sparkle is brilliant and beautiful,
and it is surrounding your body. Breathe in through your nose. 1, 2, 3.
Out through your nose. 1, 2, 3.
In 1, 2, 3.
Out 1, 2, 3.
Keep breathing. Imagine that sparkling glow healing your psoriasis, and begin to gently smile by raising
the corner of your lips. Breathe in through your nose. 1, 2, 3.
Out through your nose. 1, 2, 3.
In 1, 2, 3.
Out 1, 2, 3. Take in one long breath to a count of five.
1, 2, 3, 4, 5.
And let it out through your mouth. Breathe in through your nose and out through your nose.
Do this several more times at your own pace.
In meditation, the breath is cleansing and allows all that fresh oxygen into your lungs.
And with it we bring what we want for ourselves. So in the next breath in try saying, "clear skin",
to yourself on the inhale. And when we exhale, we release the stale air in our bodies.
We can release what no longer serves us. Breathe in clear skin, breathe out psoriasis.
Breathe in clear skin, breathe out psoriasis.
Breathe in clear skin, breathe out psoriasis.
Try this a few times at your own pace.
Breathe in, and congratulate yourself for showing up today, for trying something new, and for taking time for yourself to help alleviate
everyday stressors and the stress that comes from having psoriasis. Now, slowly begin moving your hands and feet.
psoriasis
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