Mindfulness Meditation in 2024 to Reduce Pain and Suffering

Author: Shitiza Chudal

Last Updated: December 11, 2023

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Did you know? -Various studies have reported that mindfulness meditation can greatly alleviate symptoms associated with chronic pain, with particular research indicating a remarkable 90% reduction in pain levels, according to Psychology Today

Mindfulness involves being fully present with our direct experiences, regardless of whether they are pleasant, unpleasant, or neutral. In the case of chronic pain, mindfulness means acknowledging and accepting the sensations that arise from the initial pain. This allows us to avoid the second arrow of suffering that often comes from resisting or fighting against the pain and when your defenses against discomfort decrease, the body becomes more relaxed.

How does meditation work to reduce pain and suffering?

For ages, people practiced mindfulness meditation as a means to alleviate pain. However, it is only in recent times that neuroscientists have been able to examine its effectiveness and how it operates practically. Their research indicates that these meditations disrupts communication between the brain regions responsible for pain sensation and those that generate the sense of self. According to the proposed mechanism, pain signals still travel from the body to the brain, but people don’t experience as much ownership of these sensations, resulting in a reduction in their pain and suffering.

The start of chronic pain can be triggered any time and any day. Being familiar with the practice of mindful meditation can keep you going without having to suffer much. Adopting such practices enables you to focus on the present moment and empowers you to avoid dwelling on any of your past or future pain levels.

What does mindfulness meditation do to relieve pain and suffering?

Mindfulness meditation enables self-regulation of chronic pain within our body.

It regulates the intensity of pain we suffer. It promotes the regulation of emotional behaviors, along with an enhanced sense of control, including control over our bodies. They notice that practicing helps them manage pain better and has a very positive impact on their daily quality of life.

Mindfulness meditation reduces pain sensitivity.

During regular testing, individuals who practice continuous meditation showed a remarkable decrease in pain sensitivity compared to those who do not practice. Moreover, when Zen meditation practitioners actively engaged in mindfulness, their pain levels decreased even further, study says.

Mindfulness meditation can change the way the brain experiences pain.

After undergoing mindfulness meditation training, participants in a test reported notable decreases in both the intensity and unpleasantness of their pain. These reductions were found to be linked to increased activity in specific areas of the brain that are associated with emotions, such as emotional regulation and cognitive control. Additionally, the study revealed that mindfulness meditation also influenced how the brain evaluates sensory events.

Mindfulness meditation reduces pain and anxiety.

Imagine being able to manage your pain and anxiety without relying on medication or other treatments. Mindfulness meditation is a natural and effective way to improve your quality of life. This is a game-changer for those who suffer from chronic pain or anxiety. Brain scans have revealed that mindfulness meditation practitioners experience no change in pain intensity, but rather a reduction in pain discomfort.

Mindfulness meditation reduces chronic low back pain.

Recent studies have shown that even just four 20-minute sessions can have a significant impact on reducing pain discomfort and anxiety. You can experience a greater reduction in pain and functional limitations associated with low back pain with long-lasting effects that can last up to a year later just with a simple and effective approach of meditation.

Mindfulness meditation reduces pain sensitivity.

Enhancing one's awareness has been found to be directly linked to a reduction in pain sensitivity. Additionally, this phenomenon deactivates a specific part inside the brain that remains inactive when our attention is fully engaged in meditation.

Here are few exercises to reduce pain and suffering through meditation.

The first thing to do is to make yourself comfortable. You can lie down on a mat or sofa, or sit on a chair. Now, breath slowly and feel how it feels inside your body. Meet these feelings with calmness, gratitude, and openness.

1. Train your brain to focus.

Through mindfulness exercises such as meditation and gentle yoga, you can become increasingly aware what is happening in your body. Mindfulness teaches us to observe your sensations and thoughts, but not to get carried away by them.

2. Let go of any resistance.

We often tend to resist pain and discomfort, thinking "Why me?" or "This will never end." However, this resistance only worsens our suffering. It's important to not get carried away by these thoughts, as they lead to "double trouble" - pain and resistance. This resistance can actually increase our pain due to muscle tension. The solution is to notice the resistance and practice acceptance instead.

3. Stop chasing alternatives.

We often try to avoid pain or discomfort by using things like food, drink,s, or work to distract ourselves. We do this without even thinking about it, reaching for chocolates or wine without consciously deciding to do so. While this may provide temporary relief, it is not a sustainable solution in the long run.

4. Master your pain.

You have to pay attention to your pain. It can be challenging at the beginning but is highly beneficial. You have to learn to observe it and gain a deeper understanding of the mechanism of the your body and your pain. This helps you to identify the patterns and triggers, and to realize what self-care or relaxation techniques are necessary for you.

Conclusion

Mindfulness teaches that we are separate from our experiences. By practicing detachment, you can observe thoughts and sensations without getting caught up in them. This concept is now being observed in the brain's response to acute pain. Individuals with different musculoskeletal conditions like chronic arthritis or osteoarthritis, fibromyalgia, chronic muscle tightness, and post-surgery pain management are also benefited by mindfulness meditation.

When practicing mindfulness meditation, you will easily notice the distinction and gain the ability to directly perceive the sensations in your body. You will also observe how your thoughts and emotions react to these sensations, ultimately intensifying your overall experience. As a result, It will eventually develop your resistance to the intensity of the pain and suffering.