Mindfulness for Pain

What Is Mindfulness?

Mindfulness means paying attention to the present moment with curiosity and without judgment. For chronic pain, mindfulness helps change your relationship with pain—not making pain go away, but reducing the suffering and distress that can amplify the pain experience.¹

How Mindfulness Helps Pain²

• Reduces emotional reaction to pain
• Decreases catastrophizing
• Activates pain-modulating brain regions
• Reduces stress (which amplifies pain)
• Improves ability to cope
• May reduce pain intensity for some

Pain vs. Suffering

• Pain is the physical sensation
• Suffering includes emotional reactions
• Resistance, fear, frustration add to suffering
• Mindfulness addresses the suffering component
• Pain x Resistance = Suffering

Basic Mindfulness Practices

Breath Awareness

• Focus attention on breath
• Notice when mind wanders
• Gently return to breath
• No need to change breathing

Body Scan

• Systematically notice each body part
• Observe sensations without trying to change them
• Bring gentle curiosity to sensations

Mindful Movement

• Slow, gentle stretching with attention
• Notice sensations during movement
• Move within comfortable range

Mindfulness-Based Programs³

MBSR (Mindfulness-Based Stress Reduction)

• 8-week program
• Developed at UMass Medical School
• Strong evidence for chronic pain
• Available widely

MBCT (Mindfulness-Based Cognitive Therapy)

• Combines mindfulness with cognitive therapy
• Originally for depression prevention
• Adapted for chronic pain

Getting Started

• Start with just 5 minutes daily
• Use apps (Headspace, Calm, Insight Timer)
• Take an MBSR course
• Find guided meditations for pain
• Be patient—it takes practice

Common Challenges

• Mind wandering (normal, part of practice)
• Increased awareness of pain initially
• Frustration ("this isn't working")
• Finding time to practice

What Mindfulness Isn't

• Not about emptying the mind
• Not about ignoring pain
• Not a quick fix
• Not about being calm all the time
• Not religious (though has Buddhist roots)

References

1. Kabat-Zinn J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. Revised edition. Bantam Books; 2013.
2. Zeidan F, Vago DR. Mindfulness meditation-based pain relief: a mechanistic account. Ann N Y Acad Sci. 2016;1373(1):114-127.
3. Hilton L, Hempel S, Ewing BA, et al. Mindfulness meditation for chronic pain: systematic review and meta-analysis. Ann Behav Med. 2017;51(2):199-213.