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Key TakeawaysMindfulness is an ancient practice that requires an awareness of sensory stimuli and presence in the moment.Mindfulness-based therapy has been linked to both mental and physical benefits.A new study identifies the mechanism that allows mindfulness meditation to relieve physical pain.
Key Takeaways
Mindfulness is an ancient practice that requires an awareness of sensory stimuli and presence in the moment.Mindfulness-based therapy has been linked to both mental and physical benefits.A new study identifies the mechanism that allows mindfulness meditation to relieve physical pain.
At this point, most of us are familiar with the concept ofmindfulness. Through this ancient practice of focusing on sensory stimuli like our breathing or bodily sensations, we can be more present in the moment, and that can effectively reduce distress.
The benefits ofmindfulness-based therapy, which have been proven through research, includestress management, greaterrelationship satisfaction, and decreased symptoms ofdepression.
Mindfulness meditation has even been used to relieve physical pain, which may come across as counterintuitive at first, since mindfulness can be about focusing on bodily sensations. But a new study exploring this function of mindfulness has revealed the underlying mechanism at work in the mind.
The Research
The study consisted of 40 participants who underwent brain scanning while painful heat was applied to their leg. Afterward, they were asked to rate the level of pain they felt during the experiment.
Participants were then split into two randomized groups. One group completed four mindfulness training sessions, while the second group simply listened to an audiobook.
After completing their sessions, participants once again underwent brain scanning during the application of painful heat to their leg. This time, the mindfulness group was instructed to meditate during the experiment, while the second group was instructed to rest with their eyes closed.
The results showed a significant reduction in neural and behavioral pain responses for the mindfulness group when compared to the control group. Participants reported a 33% reduction in pain unpleasantness and 32% reduction in pain intensity.
Kiana Shelton, LCSWThe goal is that consistent use of a mindful meditation practice could make one’s brain more tolerant of pain.
Kiana Shelton, LCSW
The goal is that consistent use of a mindful meditation practice could make one’s brain more tolerant of pain.
By separating the feelings of pain from the sense of self through mindfulness meditation, participants were able to alleviate their discomfort.
“You train yourself to experience thoughts and sensations without attaching youregoor sense of self to them, and we’re now finally seeing how this plays out in the brain during the experience of acute pain,” said lead study author Fadel Zeidan, PhD, in arelease.
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The Brain and Pain
Pain interacts with the brain on many levels. Our sympathetic nervous system, which is responsible for ourfight or flight mechanism, is linked to the way we respond to the perception of pain oranticipatory stress.
Kiana Shelton, a licensed clinical social worker withMindpath Health, points out that when we meditate, we begin to calm that system. And when this happens, we can transition into our parasympathetic nervous system, or PNS.
“The PNS is what allows us to rest and relax,” Shelton says.
Kiana Shelton, LCSWMindfulness meditation is the ultimate exercise.
Mindfulness meditation is the ultimate exercise.
“Mindfulness meditation is the ultimate exercise,” she says.
“When we live with pain, sometimes it is our negative or anticipatory thoughts about the pain that intensify their impact physiologically. I remind clients to never underestimate thepower of intentionand mindfulness as a determining factor in one’s ability to reach a desired goal.”
It’s important to note, however, that mindfulness is not a one-size-fits-all strategy.
People often put pressure on themselves to excel at meditation when first beginning a mindfulness practice, and this can actually increasestress.
Starting out with short periods of practice and even trying methods outside of meditation likejournaling,yoga, orwalking outdoorscan increase the likelihood that you’ll see its benefits.
What This Means For YouPain, whether it’s chronic or short-lived, can have serious mental health effects. This research confirms that mindfulness meditation can help alleviate pain even if you’re new to the practice. Consistency is key when it comes to developing your mindfulness skills, and practicing on a regular basis will yield great results.
What This Means For You
Pain, whether it’s chronic or short-lived, can have serious mental health effects. This research confirms that mindfulness meditation can help alleviate pain even if you’re new to the practice. Consistency is key when it comes to developing your mindfulness skills, and practicing on a regular basis will yield great results.
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3 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Winter F, Steffan A, Warth M, Ditzen B, Aguilar‐Raab C.Mindfulness‐based couple interventions: A systematic literature review.Fam Proc. 2021;60(3):694-711. doi:10.1111/famp.12683
Galante J, Friedrich C, Dawson AF, et al.Mindfulness-based programmes for mental health promotion in adults in nonclinical settings: A systematic review and meta-analysis of randomised controlled trials. Patel V, ed.PLoS Med. 2021;18(1)e1003481. doi:10.1371/journal.pmed.1003481
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