You are welcome! Ahhhh...meditation....I like to take the pressure off of the term meditation and just think relaxation. Starting with a simple pause. Take time for you, it can be anywhere. Pause and count to 20. Take a deep breath to clear your mind. Scheduling these breaks throughout the day is valuable because it allows you to build a routine and understand that relaxation can be just as important to the mind and body as eating. It doesn't have to be a huge routine, just simple yet effective.

What is helpful for me is to sit in a quiet comfortable place, If not, where ever you are can work too. I carry a lot of tension in my shoulders and always catch myself with shoulders up and tight, also my jaw. First I drop my shoulders as low as they can go even if it hurts at first, next I loosen my jaw by opening my mouth to relieve the tension. Next I put my palms face up and relax my fingers. Once you feel your body start to calm and come down from a heightened state, take a slow deep breath through your nose and inflate your belly then slowly let it out through your nose. This is called diaphragmatic breathing, like a baby breathes with their belly. Allow yourself to practice this relaxation several times throughout the day until it becomes habitual. You can do it for 2 minutes, 5 minutes, 10 minutes. I use it while eating if I'm having a digestive flare. Chronic pain folks really need to utilize this practice. It's a simple and effective self help component.

I applaud you for focusing on the reduction of medication, it takes bravery to recognize and want to make such a big change. I tapered off very safe and slow and I hope that with the right help you can too. l'm glad you are feeling that Norco has run its course and want to make a change. Your primary doctor is a great place to start.

Have you scheduled an appointment yet with your primary?

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