5 ways I practice mindfulness while living with Huntington’s
These techniques help me find peace amid the uncertainty of HD
Living with Huntington’s disease (HD) brings unique challenges — physical, emotional, and mental. Navigating its complexities while maintaining a sense of peace and presence in my daily life hasn’t always been easy, but mindfulness has become an essential tool in my toolbox.
Following are five ways I practice mindfulness that help me thrive despite the unpredictability of HD. Each is a gentle reminder to live fully in the present moment, even when faced with uncertainty.
1. Breath work: a simple anchor for calm. The 4-7-8 breathing technique is one of my go-to mindfulness practices. When I feel overwhelmed by symptoms like chorea or the emotional weight of HD, I turn to my breath. This technique, developed by Andrew Weil, MD, involves inhaling for four counts, holding the breath for seven counts, and exhaling slowly for eight counts. It’s simple but incredibly grounding.
For example, I created a schedule of household chores to complete. I felt overwhelmed, so I started focusing on my breathing, and I slowly calmed down. I was able to complete the tasks on my list.
Practice breath work daily, even when you’re not stressed, so it becomes second nature when you need it most. Start with just a minute or two and gradually increase the time as you get comfortable.
2. Guided meditation: a respite for the mind. Guided meditations are a lifeline for me, especially on days when my thoughts feel scattered or overwhelming. I’ve explored meditations like Deepak Chopra’s mantra practice and Jon Kabat-Zinn’s Healing Lake Meditation. These exercises transport me to a place of calm, helping me detach from worries about the future or frustrations about my physical limitations.
During a particularly tough week, I listen to guided meditations on YouTube. I respond to calming instructions that help me visualize a peaceful existence.
If you’re new to meditation, start with short sessions (five to 10 minutes) and explore different styles to find what resonates with you. Apps like Insight Timer offer a variety of free guided meditations tailored to specific needs, such as managing anxiety or improving sleep.
3. Mindful movement: connecting mind and body. HD often impacts mobility, but mindful movement practices like qigong help me stay connected to my body in a compassionate way. One of my favorite exercises is “monkey leaps from a tree,” a playful yet structured movement that combines balance, focus, and breathing.
Practicing this exercise isn’t just about physical benefits; it’s also a moment to honor my body’s capabilities rather than fixate on its limitations. On days when walking feels like a struggle, these gentle movements remind me that I’m still capable of grace and strength, even in small ways. Find a movement practice that feels accessible and enjoyable for you, whether it’s yoga, tai chi, or simply stretching. Pair movements with deep breathing to enhance the mindfulness aspect.
4. Gratitude journaling: shifting focus to the positive. Living with HD can sometimes feel like an endless list of “can’t dos” and “what ifs.” Gratitude journaling helps me counter this mindset by focusing on what’s going well, no matter how small. Each evening, I jot down three things I’m grateful for. It might be as simple as enjoying a cup of tea or receiving a kind text from a friend.
Recently, I journaled that I am grateful for the ability to walk without a cane, to shower without assistance, and still live independently. Focusing on gratitude gives me a sense of balance and perspective. Keep your journal in a place where you’ll see it daily, like your nightstand. If writing feels daunting, start with a list of one or two things you’re grateful for and build from there.
5. Engaging the senses: grounding through everyday moments. One of the simplest ways I practice mindfulness is by engaging my senses during everyday activities. When I’m drinking my morning smoothie, I take a moment to notice the sensory details — the taste of the smoothie, the mug in my hands, the coldness of the ice that I add to my drink. Choose one routine activity each day, like brushing your teeth or washing dishes, and practice engaging all five senses. This can transform even mundane tasks into mindful moments.
Mindfulness isn’t a cure for HD, but it’s a powerful tool for navigating the ups and downs of life with a chronic illness. These practices remind me to stay anchored in the present, even when the future feels uncertain. Whether it’s through breath work, movement, or simply savoring a quiet moment, mindfulness helps me find peace amid the storm.
If you’re living with HD or another chronic condition, I encourage you to explore mindfulness. It doesn’t require perfection — just a willingness to show up and try. Over time, you might discover, as I have, that mindfulness isn’t just a practice — it’s a way of being.
Note: Huntington’s Disease News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Huntington’s Disease News or its parent company, Bionews, and are intended to spark discussion about issues pertaining to Huntington’s disease.
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Esmeralda
Thank you for this.