How to Manage Pain Through Meditation
You heard it right. You can actually manage pain through meditation. There have been numerous studies that have proved that you can actually meditate pain away. One of such researches was published on the Journal of Pain, the peer-reviewed journal of the American Pain Society, a couple of years ago. According to the article, meditation is an effective tool in reducing pain and anxiety. So how do you meditate pain away. Here are some tips to meditate your pain away. These tips have been compiled from various sources and time tested.
Step 1: Stabilize your mind
Step 2: Identify the area where you feel pain.
Step 3: Focus your mind to the pain sensation in the area.
Step 4: Notice if the pain sensation changes.
Step 5: If your mind wanders, gently bring your mind back to the object of your meditation, which is a focused awareness on pain.
Mind stabilization can be achieved with mindfulness meditation, described as “a simple mental exercise, which develops mindfulness and concentration by paying attention on a chosen object (for example, taste of food or activity you wish to focus on) and holding the attention for a period of time. Mindfulness meditation does not necessarily require sitting but can be practiced while eating, walking, running, commuting, and doing other activities. This mental exercise also helps develop an ability to sustain mindfulness for prolonged time.”
Here are helpful tips for quieting an unquiet mind:
Meditate for only one minute (gradually move to 2,3,4… minutes)
Use a timer to remind you of an end of a meditation session.
Instead of trying to stop, welcome it whatever arises.
If you cannot concentrate on the object of your meditation, pay attention to the thoughts and stories occurring in your mind instead.
If you cannot meditate while sitting, meditate while eating, talking, running, etc.
Discuss your problem with a mentor, teacher or experienced meditator.
Practice meditation in a group (or join a retreat).
If you are interested in finding a meditation group, Shambhala, a meditation and spiritual center for Tibetan Buddhist-seekers and non-Buddhists, offers free meditation sessions with over 170 centers around the world: http://www.shambhala.org/centers/
The Chopra Center in California and New York also offers twice daily complimentary meditation sessions, for more information and location and times: http://www.chopracenterny.com/