Managing Pain with Mindfulness Meditation
August 6, 2024
Chronic pain is exhausting. It can be stressful on the mind and body. Pain is a complex phenomenon and those that suffer from it can experience depression, anxiety, mood disturbance and more.
Over the years, research has shown that a consistent practice of mindfulness meditation can reduce and sometimes eliminate, the use of pain medications. A daily mindfulness practice can help people living with chronic pain manage negative thoughts about the pain. Exercises that focus on relaxing the body and noticing the breath and body sensations in the moment, can help manage pain and reduce negative symptoms.
Getting Started with a practice. The goal is to be consistent and stay in the present moment. Start with a goal of 2-5 minutes and work up to 30-45 minutes. Try this even if it seems boring at first. Sticking with it will establish a routine that will lead to neurological benefits for you. A study in 2015, investigated the effectiveness of a consistent mindfulness practice in pain management. Participants that received mindfulness as treatment had less activation in the parts of their brains that manage pain messages.
Chronic Pain is prevalent. 50 million U.S. adults experience chronic pain that lasts longer than three months, according to the Centers for Disease Control and Prevention (CDC). This can happen after an injury or without any apparent damage. Lower back pain, migraine and headache, neck and facial pain are common types. Chronic pain can negatively effect relationships, physical and mental health, and your quality of life.
Try this body scan technique to help manage your pain:
- Lie on your back or any comfortable position.
- Close your eyes and focus on your breathing. Feel your belly expanding gently when you inhale and receding when you exhale.
- Focus on your left foot. Feel any and all sensations in this area, including pain. Try to recede a little more into the floor every time you exhale.
- When your mind wanders, observe where it has gone and gently return your focus to your foot without judging yourself.
- If you notice pain, acknowledge it and any thoughts or emotions that accompany it, and gently breathe through it. Carefully observe discomfort and help your body to relax. Don’t expect the paint to go away. Just watch it with a mindful but non-judging mind.
- Gradually, let go of the focus on your left foot completely. Even if pain remains or has grown stronger, move on to the left ankle and repeat the process.
- Take your time. Slowly and patiently, moving throughout the whole body.