About Mindfulness Meditation for M.E.

Mindfulness meditation is the practice of bringing our awareness to the present moment and see what arises without judgement and bias.

Mindfulness meditation offers gentle but powerful support for those living with chronic illness like Myalgic Encephalomyelitis (M.E.) by helping to reduce stress, regulating the nervous system, and create space for emotional resilience. By focusing on the present moment with openness and gentleness, mindfulness can ease the mental strain that often accompanies physical illness - such as anxiety, frustration, and grief.

For those with M.E., where energy is limited and sensory overload is common, mindfulness offers a way to be with the body and mind without pushing or fixing—simply noticing. This non-doing form of awareness can help regulate overwhelm, soften the inner critic, and nurture a sense of peace even amid discomfort. It also empowers individuals to tune into subtle body cues, making pacing and self-care more intuitive.

Caregivers, too, can benefit—finding steadiness and self-kindness in the face of uncertainty, and learning to meet both their loved one’s needs and their own with greater presence and patience.

How do we practice?

The term “mindfulness” has become a quick and easy buzzword to throw around, but what actually is mindfulness meditation and how is it practiced?

Mindfulness meditation has existed for over 2,500 years with deep roots in Buddhist traditions. Over the millennia, mindfulness meditation has spread throughout Asia and around the world, adapting and evolving with each culture and tradition it has touched. While its cultural expressions vary, the heart of the practice remains consistent: cultivating the ability to let go through a balance of precision and gentleness.

At its core, mindfulness meditation is simple but not always easy.

It begins with Taking Our “Seat”, the intentional act of pausing and grounding ourselves, whether kneeling on a cushion, seated in a chair, or lying down on a mattress. This act signals to our body and mind that we are entering a space of gentle attention.

From there, we Bring Our Attention to the Breath as a simple anchor. While different traditions use different objects of attention as the anchor – a candle, a sound, a mantra – the breath is an ideal anchor because it is always accessible to us. When we place out attention on the breath, we do not try to control it; we simply observe it as it flows in and out, moment by moment. In this way, our breath becomes our home base.

Naturally, the mind will wander. This is not a failure! While popular culture has led us to believe that meditation is a practice of “clearing our mind,” this is not the case. Mind-wandering is a natural human phenomena and a part of the practice. The key is to notice when your mind has wandered, Label Your Thoughts “Thinking”, and then gently bring your attention back to your breath.

This process—of wandering, noticing, and returning—is the essence of mindfulness training.

Over time, a regular practice strengthens our capacity to be present with life as it is: with more equanimity, compassion, and insight, even when challenges arise.

Meditation Resources

Below a collection of meditation resources specifically for those living with Myalgic Encephalomyelitis (M.E.) and their caregivers. These practices are designed to be gentle, accessible, and supportive—offering moments of calm, grounding, and connection without overwhelming the nervous system. Whether you're new to meditation or simply need something paced for your energy levels, you'll find guided practices, reflections, and tools here to help you rest into presence, one breath at a time.

10-minute Meditation (Video)

Maybe you want to turn a hobby into something more. Maybe you want to launch a business.

20-minute Meditation (Video)

Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world.

10-minute Meditation (Audio Only)

It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

20-minute Meditation (Audio Only)

It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.

FAQs

Here are some of the most common questions that people ask about practicing mindfulness meditation with M.E.

  • Mindfulness meditation is the practice of paying attention to the present moment with openness and non-judgment. It differs from other forms of meditation (like visualization or mantra-based techniques) by emphasizing awareness of whatever arises—thoughts, sensations, emotions—without trying to change or control the experience.

  • Yes. Mindfulness can be adapted to meet you exactly where you are. You don’t need to sit upright or hold any particular posture—lying down or resting in bed is perfectly fine. Even short, gentle practices with minimal effort can offer grounding and support while still avoiding post-exertional malaise.

    When practicing mindfulness meditation, always listen to the wisdom of your body first and foremost.

  • That’s completely normal, especially when you’re meditating with M.E. for the first time. The mind naturally wanders, and this can become additionally challenging when we’re stressed or unwell.

    Remember that the practice isn't about stopping thoughts or emotions, but gently noticing them exactly as they are. When you catch yourself getting caught up in a thought or emotion, you can label the distraction “thinking” and return to the breath as your anchor. Every return is part of the training; it’s how mindfulness is built.

  • Absolutely. Many people with M.E. experience sensory sensitivities and you do not need to use audio/video as a part of your practice. You can meditate in silence, use a very soft bell tone, or simply follow your breath without any external input. Even just a few quiet breaths or moments of stillness can be a powerful form of mindfulness practice.

    If practicing over Zoom or using audio/video tools is not accessible to you, try following these simple foundational practices on your own. If you need help or have questions, you can also email me at assist@meditationfor.me. I’m always happy to help people practice exactly where they are, right now, in this moment and this body.

  • Mindfulness helps you create space between what you're feeling and how you respond. For those living with M.E., it can provide tools for meeting pain, PEM, grief, or uncertainty with more compassion and less overwhelm. It’s not about “fixing” the illness but supporting your emotional well-being and resilience, moment by moment.

    Of course, mindfulness meditation cannot replace medical or mental health intervention that can be provided by licensed, medical professionals. Always practice mindfulness meditation in consultation of your medical care team as well as the wisdom of your body.

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