/ Meditation
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For thousands of years, cultures all over the world have employed the benefits of mindful meditation for healing. It can be used for a multitude of different purposes, but commonly it is used for relief from physical pain, to deal with feelings of stress, depression or anxiety, or as a sleep aid.
So, if mindful meditation has been used for so long for pain relief, why is it only now that neuroscientists are studying the process as a genuine method? The answer lies in the difficulties we have in measuring personal pain in a scientific sense, but a study by the University of California San Diego is starting to shed some light on how it works.
What is Mindful Meditation
Mindful meditation, put simply, is the brain-training exercise that teaches your brain to slow down racing thoughts, bringing your focus to something tangible, and blocking negativity.
It is as simple as taking a few minutes to focus the mind on breathing, acknowledging thoughts as they come and go, and coming back to the breath, remaining calm and in control. It can take a bit of practice to get the hang, but it is a great skill to learn.
The study devised by UC San Diego split participants into two groups. Both groups were subjected to low-level pain stimulus, but one group followed a short mindful meditation programme beforehand, teaching them how to focus their thoughts.
The result of the study shows what many mindful meditation practitioners have known for centuries. Those who were able to meditate during the painful processes were able to separate their brain from the physical feelings they experienced, thus allowing them to endure more pain, for longer periods of time than the control group.
How to use Mindful Meditation for Pain Relief
The goal of mindful meditation is not to block the pain, but to learn to separate the pain from the self. It allows us to bear witness to what we are feeling, but gives us the skills we need to pull the thoughts away from the sensations we are experiencing, instead bringing the focus to the breath.
When we do this, the pain continues but it becomes separate from the self, making it more tolerable and easier to bear.
In order to try this for yourself, find a peaceful space, seated comfortably on a yoga mat, maybe light some honey incense, and get started. Begin to breathe in long, even breaths. Try to keep the mind on these breaths, ensuring they remain conscious and even.
As thoughts come to you, whether they’re feelings of stress or anxiety, or awareness of physical pain, acknowledge the thoughts and then bring the consciousness back to the breath. Imagine the thoughts as passing clouds, make a note of them, but do not respond to them, and do not begin to dwell, simply bring your awareness back to the breath.
The Takeaway
Mindful meditation is a useful tool for many reasons, but science is finally beginning to understand it as an effective pain relief strategy. As with anything, practice makes perfect, so why not start your mindful meditation journey today to add it into your toolkit?
See more: Balance Your Emotions with the Managed Energy Meditation
