Meditation is one of the most preferred alternative pain management techniques. It reduces pain in two ways - through relaxation and distraction.
Meditation as a Form of Relaxation
Meditation relaxes the mind and the body, takes away stress and removes anxiety. Stress and anxiety are some of the factors which contribute to or aggravate pain. Through meditation, the mind is able to focus and it leaves no room for other thoughts like anxieties, worries, anticipation and fear.
Meditation as a Distraction
From another standpoint, meditation can also be viewed as a distraction. Meditation channels a person's mind and state and uses all the senses to stay in that state. We have seen some people who become so immersed and absorbed in their meditation that they become oblivious to everything else that is happening around them. We have even heard about monks who can meditate for hours or even days without feeling hunger or exhaustion. By using all the senses, the brain becomes too busy to bother with other things - like pain. Thoughts about pain or the anticipation of pain are shoved to a far corner of the mind. Meditation, therefore, distracts the person from expecting and feeling pain.
Meditation as a Pain Management Technique
Meditation is now being encouraged by pain management specialists as an alternative form of pain management. It is recommended especially for persons who are suffering from chronic pain disease in an effort to minimize pain medication. Long-term reliance on pain medication is not favored as it can lead to medication tolerance, medication dependence and negative side effects. Meditation classes, however, do not come cheap and many cannot afford it. In some places, meditation classes are not even being offered.
Mindfulness Meditation
Mindfulness meditation is an age-old Buddhist meditation technique which essentially uses the power of the relaxed state of the mind to be fully aware of the present. Take note that to be achieve full awareness of the here and now, the mind must be in a completely relaxed state. In order to do that, the brain must get rid of all thoughts and processes that hinder relaxation. And how does one do this? This can be done by sitting and doing absolutely nothing as your brain empties thoughts away.
It Takes Only Three Minutes at a Time
A recent study shows that one can practice mindfulness meditation and reap its benefits without even taking formal classes or spending so much. Doing three minutes of mindful meditation once every day or twice or thrice a day effectively reduces pain. Remember that you can do it as often as you want. Unlike pain medication, meditation has no overdose. So how is it done?
Spend one minute being aware of your mind, feelings and thoughts. Spend the next minute collecting your awareness to your breathing, particularly to where your breathing is most pronounced. The third minute should be spent by expanding your mental awareness to your physical body and to physical sensations.
Doing this exercise regularly will change the way you perceive and manage pain. Even only after 3 consecutive days, you will begin to notice its benefits.
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