Video: Mindful Relief Fundamentals for Chronic Pain

In October 2020, I had the honor of being invited to give a presentation on mindfulness for pain relief at The Embodiment Conference. It was an online conference with many of the world’s greatest teachers in meditation, yoga, trauma treatment, and other embodiment modalities. Here is the presentation in its entirety, about 60 minutes long.

The shortcut to equanimity

To cultivate equanimity, it is often fastest to train it in the body first. The effect of equanimity is often most obvious in our internal talk, which becomes quieter when it no longer judges and evaluates what we are experiencing. But mind and body are always intertwined, and there is a lot of evidence that suggests

Is it time to put away the training wheels? How meditation apps hold you back

(.. and all guided meditation in general ..) There are many good reasons to use meditation apps to get started with your meditation practice. However, if they are based on guided meditation, they can keep you from strengthening your attention skills in the best possible way. The good side of meditation apps Here are some

Effects of meditation in patients with chronic pain

Ever since mindfulness became a well-known concept in medical research around 1985, studies of meditation and pain have been central to today’s contemplative neuroscience. Below is a table with an updated overview of the neurological effects meditation has on pain. The main source is the study Neuromodulatory treatments for chronic pain: efficacy and mechanisms published in Nature

Four forms of concentration

You can use your concentration power in four ways when meditating and in daily life. Each has its own benefits. Concentration on only one point It is a common meditation method to focus on a small area. One point may be, for example, feeling the breath at a nostril, or in the stomach, or a mantra.

Find your mindful movement (7 recommendations)

Motion is lotion. If there ever were an evidence-based miracle pill for health, it would be movement done mindfully.

Focus on rest: Refresh and release

Focus on rest is a meditation path where we work with restful states in all of the senses. 

This path gives us tools to explore silence around us and silence within us. We cultivate relaxation in the body and peace in the emotions, and the hidden rest that is found in both the outer and inner fields of vision.

Focus in: Untangle and be free

When you Focus in, you try to get as clear an experience as you can of your thoughts and feelings. This clarity increases drastically when you divide your experience into its individual elements.

These individual elements are:

  1. Mental talk Self-talk, inner monologue or dialogue, hearing the voices of others
  2. Mental images Images you see for your inner eye.
  3. Emotional body sensations All feelings that are emotional, regardless of intensity

Considerations for using mindfulness as pain relief

Since we know that meditation strengthens the brain, and that pain is always created in the brain, one would think that meditation is good for chronic pain. And quite right – meditation has been shown to help through many neurological mechanisms.

Noting practice: A mindfulness multi-tool

You can do noting practice in many different ways. Depending on what situation you are in and what you want to achieve, the right mix of the right options can make a big difference.