Getting Through It: Mindfulness Meditation for Pain Relief


Surgery was yesterday. The pain isn’t too bad. It’s tolerable, not as bad as I expected; yet, the pain still dictates my movement, actually, lack it. What can I do besides medication?

I found mindfulness meditation almost perfect. I use the word almost because any meditation takes practice. What I liked about this particular process was it was fast and easy.

The most it takes me is one or two minutes. I can even complete this at a stop light or in a grocery store line.

The purpose of this meditation, actually all meditation, is to focus on your breathing while keeping your mind open and clear. Different from the type of meditation I previously learned and found difficult to complete: where I needed a comfortable position, took more time and required me to learn to blank my mind. In this process you allow your mind to feel the pain or be open to whatever is playing in your thoughts. Just allow the flow.

The steps are easy.

Relax any tension you feel in your body especially the pain area. Begin with one body area section at a time. It doesn’t matter which section you begin with. You can begin with your shoulders, your back, or even a toe. Acknowledge the area or the pain area or begin wherever your mind takes you. Feel the tension there and say in your mind, “go away now” and watch the tension release immediately.

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After my foot surgery while I was at a stop light, I would briefly close my eyes, picture that foot dangling off the side of the bed and wiggling my toes before touching the floor.

If the light changed and I needed more relief I would continue with any opportunity I had. I was trained by Tony Robbins. He taught me on how to create his well-known “whoosh” action. You focus on that particular area of your body, say whoosh and feel it moving out of your body. Gone in an instant. Has worked for me for the past many years. You can use this to release any stressful situation. I also use it for negative reactions to people or situations.

Accept the thought, the feeling, or emotions that is appearing in your mind. Don’t try to push it away yet. Just allow and accept what is there. Sometimes when I’m driving I write them on a cloud and then say whoosh.

By now you may be thinking this may work just as well for anything painful going on in your life, not just physical pain and you would be right. It does. This works even when writing it on a cloud, or the back of the car in front of you. Allow a breeze take it away.

With meditation, breathing is important. For this exercise notice your breathing, either your chest or belly area. Pay attention to the rise and fall of your chest or belly, not necessarily both. This only takes a second or two. Then focus the pain.

Practicing mindfulness meditation and using it during a painful event can make a difference in your recovery. Even when I get a pedicure and she is digging into a hang nail I use this practice; however, I do recommend using the baby teething numbing medication to aid in this situation.

Source by Catherine Franz