Mindfulness is a mental state achieved by focusing your awareness on the present moment and fully acknowledging your feelings, thoughts and how your body sensations. Over the last two decades, there have been numerous studies conducted to determine the effectiveness of mindfulness for pain management. Mayo Clinic reported on a study that showed those who use mindfulness as a pain-treatment practice had less activation in the parts of their brains that manage pain messages. The research also found that some participants were able to reduce or eliminate their use of pain medications. While it might not work for every patient, it can also be a useful tool for stress reduction, which nearly every person on the planet can benefit from.
Here are some mindfulness techniques we share with our patients seeking treatment for their pain.
Focus on Your Breath
Taking slow, deep breaths (SDBs) can calm the nervous system and reduce sensitivity to pain. Begin by taking a four-five-second breath in through your nose and then exhaling through your mouth for four-five seconds. Do this several times until you feel your body start to relax and, hopefully, your pain starts to decrease. As you continue with this practice, you’ll likely find the lengths of your inhales and exhales will grow, allowing you to take even slower, deeper breaths.
Bring Awareness to Your Body
In a recent article by Harvard Health Publishing, they spoke with stress-reduction expert Jon Kabat-Zinn on how to bring awareness to the body through body scanning, which Kabat-Zinn claims is the best form of mindfulness meditation for pain. The goal of scanning your body is to become aware of your pain and, from there, learning how to control it.
Kabat-Zinn recommends starting on your back in a comfortable position and taking a moment to focus on your breath. From there, bring awareness to the area where you are experiencing pain and allow yourself to feel all the sensations. If you get distracted or your mind starts to wander, simply return your focus to that part of your body. Slowly and patiently, begin to bring awareness to the areas surrounding your pain point. Notice those sensations and how they make you feel. Then, proceed to do the same thing throughout your entire body.
Engage in Gentle Movement
If you’re living with chronic pain, exercise may not feel like something your body is up for. But, gentle movement can help alleviate pain if done properly. We recommend activities such as yoga or tai chi which teach you to mindfully engage with your body as you move. A short walk outside is also an activity to consider as being in nature can help reduce stress and anxiety surrounding pain.
Notice Negative Thoughts
Pain as well as the techniques mentioned above can lead to negative or discouraging thoughts, especially if they are new to you. As you have those thoughts, kindly notice them without judgment. Then, let those negative thoughts pass like clouds in the sky.