Meditation for pain

I use meditation to ground myself. Lately I have been picking it up more and more. I used to use it all the time and am trying to get back into it because it was quite beneficial for the perception of pain and stress.

Yoga and meditation reduce chronic pain

Participants in an eight-week mindfulness-based stress reduction course reported significant improvement in levels of pain, depression and disability. Most of the study respondents (89%) reported the program helped them find ways to better cope with their pain while 11% remained neutral. (2020 study)

Benefits of meditation for pain

• Alters pain perceptions
• Promotes relaxation
• Reduces stress and anxiety which can be increased by pain.
• Mindfulness can help focus on the present moment which can decrease the emotional response to pain.

Research indicates that meditation can activate brain regions associated with pain modulation. A study published in the Journal of Pain found that participants reported lower pain levels after engaging in mindfulness meditation. Regular meditation practice can lead to long-term changes in pain perception. These changes may enhance overall pain management strategies. (scandinavianjournalpain.com)

Body scan/Mindful meditation

The body scan mediation is a great one for body awareness.

1. Lie on your back
2. Focus on your breathing. Close your eyes. Feel your belly expand up and down.
3. Starting with a foot. Focus on that right foot. Feeling any discomfort or pain. Feel any other sensations in this area. Let it sink to the floor as you do.
4. If your mind happens to wander just return your focus, without judging.
5. Notice pain. Acknowledge it. Breathe through it. Notice any emotions that come riding with it.
6. Move your attention to the right ankle. And begin the process again. Until you have covered the entire body.

Breathwork mediation

This focuses on breath and breathing patterns. These help with stress reduction, anxiety management, improving focus and concentration, lowering heart rate and blood pressure, improving sleep quality and emotional balance. (Calm)

I most commonly prefer box breathing (Inhale 4 seconds, hold 4 seconds, and exhale 4 seconds) and 4-7-8 breathing counts.

Check out 5 Breathwork Exercises for Reducing Chronic Pain

They are both good ways to breath through the pain when needed. To relax agitation and stress due to pain. And just increase the body’s relaxation.

Visualization

Guided imagery can also be helpful for pain management. “Guided imagery as a nursing intervention can alleviate pain and depression in patients diagnosed with fibromyalgia.” (2015 study)

I have used apps for this normally and for many years this was my go to. Even your own visualization works as well once you get started on guided imagery works for me. It always allowed me to hone in on something other than the pain. And relax my body.

Source: Psychcentral

Feeling positive emotions in pain