How to Reduce Physical Pain: Can Meditation Help?

Опубликовал Admin
31-05-2021, 21:40
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If you suffer from chronic pain or are recovering from an injury, then you might want to relieve your symptoms without relying on medicine. But can an exercise like meditation improve your symptoms? Surprisingly, yes it can. Studies show that daily meditation can be an effective treatment for pain, as well as the stress and anxiety that comes along with it. The exact mechanism isn’t well understood, but the fact remains that meditation can provide pain relief. There are a few different types of meditation, but all can be helpful if you experience pain regularly. Spend 10-20 minutes per day practicing to see if this brings you relief. If not, then don’t hesitate to speak with your doctor for more assistance in treating your pain.

Mindfulness-Based Stress Reduction

  1. Sit or lie down in a quiet place. Try to find a place in your home free from distractions, if possible. Either sit down or lie back in a comfortable position.
  2. Close your eyes and focus on your breathing. Try to block out the world and only focus on these sensations. If you’re laying back, rest your hands on your stomach and feel each breath going in and out. This helps you visualize your breathing and keep your mind focused.
  3. Acknowledge and accept your pain if you feel it. If you suffer from pain, then you’ll probably feel it while you’re meditating. Focus on it for a few seconds, then tell your body it’s okay to feel this. Then focus back on your breathing.
  4. Stay focused on your breathing, sensations, and thoughts in a positive way. Negative thoughts can make your pain worse and also break your concentration, so keep your frame of mind positive. Gradually, you’ll train your brain to stop associating negative thoughts with your pain.
    • Negative thoughts during meditation are normal, but they can make your stress worse. This is why replacing them with positive thoughts is so important.
  5. Introduce a mantra to keep yourself focused. Some people like to use a mantra like “free” or “relax” while meditating. If you find yourself getting distracted, try using a mantra like this and repeating it softly every time you breathe out.
  6. Continue meditating for about 10 minutes. A short daily session like this can really help you release stress and pain. Try setting a timer, or just guessing when you’ve been at it or about 10 minutes.
    • When you get more experienced, you’ll be able to focus for longer periods of time and can bring your meditation sessions up to 20 minutes.

Body Scan Meditation

  1. Lie back in an outstretched position. Laying down is an ideal starting position for this exercise so you can focus on all your individual body parts. Get into position in a quiet area free from distractions.
    • You could also use a sitting position, but the point of body scan meditation is focusing on individual body parts, which is easier if you lay with your body stretched out.
  2. Close your eyes and pay attention to your breathing. This helps you stay focused on your body. Pay attention to each breath as it enters your body and then leaves.
  3. Focus on your feet first. When you’re in a comfortable position, start at the bottom of your body. Think about all the sensations that you feel in each foot individually, whether they’re good or bad.
  4. Work your way gradually up your entire body. After focusing on your feet, then move on to your ankles, shins, knees, and so on. Think about the sensations you feel all over your body from head to toe.
  5. Acknowledge and accept any pain that you feel. When you reach the body parts that are causing you pain, don’t ignore it. Accept the sensation and tell your body that it’s okay to feel the pain.
    • This exercise doesn’t necessarily get rid of the pain, but it helps you replace the negative emotions associated with it.
  6. Return to focusing on your body if your mind trails off. It takes some time to work your way through your whole body, so it’s natural that you’ll lose focus at a few points. Simply remind yourself to focus on your body without anger or judgement, and then pick back up on the last body part you were on.

Meditating on the Go

  1. Think about your breathing and body when you’re doing everyday tasks. If you feel pain during any tasks, try to switch focus onto your breathing. This is a good way to distract your mind from the pain and release any stress that the pain might be causing.
    • You don’t have to stop everything you’re doing to do this exercise. Just try to switch your perspective onto your breathing.
  2. Listen to the sounds you hear around you. Focusing on your environment increases your mindfulness and makes concentration easier. Listen to the birds in the distance or the sounds of the wind to keep yourself grounded in the moment.
  3. Notice how the breeze or sun feels on your skin. After focusing on the environment, turn your focus back to your body. Think about the sensations you’re feeling, like the warmth of the sun or the cool breeze on your face.
  4. Acknowledge and accept any pain that you’re feeling. After grounding yourself, think about the pain you’re feeling. Tell your body that this is natural and okay. Remove negative emotions from your mind to calm yourself down.
  5. Repeat this exercise if you experience pain throughout the day. Active meditation only takes a few minutes, so practice it whenever you need to.
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