“We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves”
– Buddha

Meditation & Mindful Exercise


“The more man meditates upon good thoughts, the better will be his world and the world at large.”
  – Confucius
Meditation is a practice in which an individual trains their mind and induces a state of consciousness in which the person focuses their attention on one single thing.
Mindful exercises are activities, including meditation, that constitute directed, focused thought processing towards relaxing, de-stressing or otherwise resulting in a calming state of mind. Mindful exercises include deep breathing exercises, prayer, listening intently to music, watching relaxation videos, fishing, interacting with your pet dog or cat and many other activities. Mindful exercises are engaged in the practice of yoga and tai chi as part of thoughtful, physical exercise.


Yoga & Meditation Classes

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See also:

Animal-Assisted Therapy

Anxiety & Stress


Music Therapy

Yoga & Tai Chi




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Meditation & Mindful Exercise

Meditation is a practice in which an individual trains their mind by inducing a state of consciousness in which the person focuses their attention on one single thing. When the person’s mind, or attention, naturally wanders to another thought, the person brings their attention back to their original focus. The process of meditation is both simple – anyone can do it – and difficult, because one’s mind always wanders. It is the process that provides the benefits, not the goal – so the first and foremost lesson in meditation is to not  judge one’s success or failure at maintaining singularity of thought. One just practices.


Mindfulness (the buzz term of this decade), similar to meditation, is “the act of being intensely aware of what you’re sensing and feeling at every moment — without interpretation or judgment.” There are many activities that would be considered mindful: listening to music, praying, watching a relaxation video, fishing, and playing with your pet dog or cat (“animal-assisted therapy”).



Meditation, Mindful Exercises and Health

When practiced regularly, meditation and mindful exercises have been shown to provide many health benefits including reduced blood pressure, improved overall sense of well-being with less stress, lower blood sugars, and reductions in chronic pain and anxiety. The practice of meditation or mindful exercise thirty minutes/day, in whatever form that works for an individual, is strongly encouraged as part of a healthy lifestyle, and most importantly, as part of a multi-faceted approach to chronic pain or anxiety management.


In the management of pain, practicing meditation or other mindful exercises offers many benefits. It improves one’s sense of well-being, lessens the need for pain medications and reduces the frequency and severity of chronic headaches. Recent research also confirms that meditation helps reverse the process of central sensitization which accompanies many chronic pain syndromes including chronic low back pain, chronic neck pain, chronic headaches and fibromyalgia. Central sensitization contributes to hypersensitivity to pain, cold temperature, touch and other sensations.


Hypnosis as a Form of Meditation & Mindful Exercise

Contrary to “hypnosis” as entertainment, hypnosis is in fact simply a mindful exercise in the form of a guided meditation. With hypnosis, the subject partners with their hypnotist with a specific goal in mind, such as resolving a phobia, overcoming a maladaptive behavior such as smoking or overeating, or reducing the impact that anxiety, stress or pain may have on the subject’s well-being. The hypnotist acts as a guide to create a mindful experience for the subject that can be learned and practiced as self-hypnosis, ultimately eliminating the need for the hypnotist. Hypnosis can be a powerful tool in the management of chronic pain and anxiety.

See: Hypnosis



More Information on Meditation

For more scholarly information regarding the health benefits of meditation, see references below.



For a list of local meditation centers and resources, click here.


Guided Relaxation, Meditation Programs (Free Downloads):

  1. Free Guided Relaxation and Meditation downloads


Meditation & Mindful Exercise

  1. Meditation: Local Resources
  2. “I felt like a new person.” The effects of mindfulness meditation on older adults with chronic pain – qualitative narrative analysis of diary entries – 2008
  3. ‘Mindfulness’ Might Help Older Adults With Back Pain: MedlinePlus
  4. Forever Young(er) – potential age-defying effects of long-term meditation on gray matter (brain) atrophy – 2015
  5. Meditation for Migraines – A Pilot Randomized Controlled Trial
  6. Increased dopamine tone during meditation-induced change of conscio… – PubMed – NCBI
  7. The neuroscientific study of spiritual practices – 2014
  8. Meditation has stronger relationships with mindfulness, kundalini, and mystical experiences than yoga or prayer – 2015


Emphasis on Education


Accurate Clinic promotes patient education as the foundation of it’s medical care. In Dr. Ehlenberger’s integrative approach to patient care, including conventional and complementary and alternative medical (CAM) treatments, he may encourage or provide advice about the use of supplements. However, the specifics of choice of supplement, dosing and duration of treatment should be individualized through discussion with Dr. Ehlenberger. The following information and reference articles are presented to provide the reader with some of the latest research to facilitate evidence-based, informed decisions regarding the use of conventional as well as CAM treatments.


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Should you wish more information regarding any of the subjects listed – or not listed –  here, please contact Dr. Ehlenberger. He has literally thousands of published articles to share on hundreds of topics associated with pain management, weight loss, nutrition, addiction recovery and emergency medicine. It would take years for you to read them, as it did him.


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