3 ways to practice self-love with myasthenia gravis

Living with myasthenia gravis (MG) can feel like riding an unpredictable roller coaster. Some days, we coast along smoothly, while on others, it’s like the track was built by a mischievous toddler with a love for loops. With fluctuating muscle strength and fatigue, learning to love and care for the body we’re in becomes a daily practice.

Over the last three years, I’ve shared my journey here on “The Whispered Roar” and discussed ways to show ourselves kindness despite MG’s challenges. Today, I want to share three fresh ways to practice self-love and compassion as we approach lover’s day.

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Mindful relaxation instead of deep breathing

Breathing exercises are often suggested for stress relief, but for those of us with diaphragm weakness due to MG, deep breathing may not always be the best option. Some myasthenics experience air hunger, a sensation of not getting enough air, even when our oxygen levels are fine. If that sounds familiar, forcing deep breaths may be more frustrating than relaxing. Instead, I use a technique called mindful relaxation, which focuses on calming the body and mind without putting extra strain on the breathing muscles.

Here’s how I practice mindful relaxation:

• Body scan: I lie down or sit comfortably in my chair or hammock swing and focus on different parts of my body, noticing tension and gently releasing it.
• Soft music or sounds: I listen to calming sounds, like rain or ocean waves, to shift my focus away from discomfort. My favorite right now is a playlist on Spotify called “Celtic Music for Sleep.”
• Gentle movement: Stretching and slow swaying, rocking, or swinging help me relax without breath control.

The goal is to create a sense of peace without pushing my body beyond its comfort zone.

Guided meditation

Meditation isn’t about sitting still and emptying the mind (because, honestly, that’s not happening for most of us). Instead, I’ve found that it’s about giving myself permission to slow down and simply exist in the moment. Guided meditation can help us manage anxiety, frustration, and even pain by offering a mental escape when MG symptoms feel overwhelming. I find it helps me focus on being present and release tension I didn’t know I was holding on to.

How I get started:

• I find a guided session. Apps like Insight Timer, Calm, and YouTube offer MG-friendly meditations. Spotify is also a great resource for guided meditations.
• I use visualization techniques, such as imagining myself in a peaceful place, whether it’s a sunny beach or a cozy spot with a book. What does your happy place look like? Mine is an old, weathered cottage filled to the brim with books and soft, colorful lighting. Houseplants adorn every nook and cranny, and it smells like a silent evening landscape full of fresh snow. If you live where it snows, you’ll likely know the smell I’m trying to describe.
• I start small. Even five minutes a day helps to build a habit of mindfulness and self-compassion.

Some people worry they’re “bad” at meditation, but there’s no right or wrong way to do it. The key is to be kind to yourself in the process.

Connecting with nature on my terms

Nature has a way of reminding us that we’re part of something bigger, and spending time outdoors can boost one’s mood and energy levels. But even if MG makes long walks or strenuous hikes unrealistic, that doesn’t mean I can’t still enjoy the healing power of the outdoors.

I connect with nature without overdoing it by:

• Sitting outside for fresh air. Whether I’m on my weathered porch swing, stretched out on a blanket on the lawn, or near an open window, just being outside can help reset my mood.
• Creating a green space indoors. When getting outside isn’t doable, I bring nature inside with houseplants or a small herb garden. I told my husband I want a jungle in the house and at The Nook (my business).
• Observing without effort. Watching birds, feeling the sun on my skin, or listening to rain can be just as grounding as a walk.

The point is to embrace nature in a way that feels good, without forcing myself into activities that leave me drained.

Some days — like the first 10 days after one of my intravenous immunoglobulin infusions — my body feels strong. Other days, it’s about as cooperative as a cat being asked to take a bath. Learning to love the body we’re in isn’t about ignoring the hard days; it’s about finding ways to be kind to ourselves during them.

Whether it’s through mindful relaxation, guided meditation, or soaking up nature in whatever way works for us, every small act of self-care is a way of saying, “I’m worthy of love, just as I am.”

And trust me, you are, too.

Note: Myasthenia Gravis 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 Myasthenia Gravis News or its parent company, Bionews, and are intended to spark discussion about issues pertaining to myasthenia gravis.