Meditation for Pain Relief: 3 Amazing Brain Changes That Occur!

Do you suffer from chronic pain? If so, you’re not alone. According to a study, an estimated 100 million adults in the United States have some form of chronic pain.

And chronic pain can be debilitating and hard to manage. It can affect your ability to work, sleep, and even enjoy life. You may have tried a variety of treatments for pain relief such as pain medicine, physical therapy, or lifestyle changes but still find yourself struggling with the same level of discomfort.

Thankfully, there is hope for pain relief through meditation! Research has shown that meditating can change your brain in powerful ways that reduce pain and increase well-being.

Read on to learn three key brain changes that occur when using meditation for pain relief. We’ll also provide tips on how to get started with a meditation practice so you can begin reaping its benefits right away!

What is Meditation?

Meditation is a practice that helps to reduce mental and physical stress. It involves focusing your attention on a particular object, thought, or activity, and gently releasing any distractions that may arise.

Meditation versus Mindfulness–the Difference Between Doing and Being

“Mindfulness is your human ability to be present in everyday life.”

Meditation and mindfulness are two practices that are often used interchangeably, yet there are some fundamental differences between them.

The Act of Meditating

Meditation is an activity that you do. It is a practice of focusing your mind on a particular object or thought and allowing yourself to be fully aware in the moment without judgment or criticism. It can help to reduce stress and improve mental clarity by clearing away the mental clutter that often keeps us from seeing things clearly.

Mindfulness as a Way of Life

Mindfulness, on the other hand, is a way of being. It is the process of being aware of and in the present moment, with an attitude of acceptance and non-judgment. It’s about cultivating a moment-by-moment awareness of our thoughts, feelings, bodily sensations and environment.

Mindfulness is not about focusing on a particular object or thought but simply being aware of whatever arises in the present moment.

In everyday life, you can practice mindfulness in choosing your thoughts, so that you think thoughts that make you and others feel good. You can also practice mindfulness in eating a healthy diet, and being present and grounded in your body when you exercise, to stay free of injury.

Combining Mindfulness with Meditation

Mindfulness Meditation is a specific meditation technique. It involves being aware and in the present moment. During mindfulness meditation, you set aside any brain chatter, with a tolerant and accepting attitude.

The goal is to observe your thoughts, feelings, bodily sensations, and the environment without attempting to actively change anything.

How meditation can help manage pain

According to science research, there are three ways your brain changes with meditation for pain relief:

Brain structure changes with meditation. A 2018 study investigating the link between meditation, mindfulness and brain functioning suggests that in the long run, regular practice of these techniques can alter your brain’s structure. Notably, cortical thickness increases in certain regions which reduces an individual’s pain sensitivity.
Your brain engages its natural opioid system. An intriguing 2016 study investigated whether the analgesic effects of meditation for pain relief are due to opioids. To test this idea, a small sample was randomized and assigned either an opioid blocker (naloxone) or placebo prior to meditating. The results? Those who had taken the placebo experienced significantly less pain than those with the opioid blocker – suggesting that meditation can induce an endogenous opiate system in our bodies!
Your brain disengages from pain signals. Compared to other approaches, the neural mechanisms meditating uses to influence pain are distinct, as evidenced by a 2012 study showing that meditation encourages cognitive disengagement and less awareness of physical discomfort.

Types of meditation that can ease pain

It’s important to find the right meditation technique that works for you and allows you to find relief from your pain. There are many types of meditations, so it is a matter of finding one that best suits your needs and lifestyle. Here are some common meditation techniques for pain relief:

Mindfulness meditation

Mindfulness meditation has been studied as an intervention for chronic pain, acute pain, migraine headaches, cancer-related chemotherapy pain, fibromyalgia, and other forms of pain. Studies have shown that after brief training in mindful meditation sessions, participants experienced significantly reduced levels of pain compared to those who did not meditate.

Breathwork Meditation

Breathwork meditation, also called meditation on breath, is an effective form of meditation for pain that can help to reduce physical and mental stress. It involves focusing on the breath while maintaining a sense of mindfulness (attentiveness to one’s present experience). Breathwork meditation allows us to become aware of our current physical, emotional and mental state and reduce our body’s stress response.

Enhancing breathwork with aromatherapy

Aromatherapy is an effective and natural way to reduce pain and stress. Essential oils, such as lavender or chamomile, can be used in combination with breathwork meditation to enhance its effects. Inhaling the scent of essential oils creates a calming effect that can help you relax your body and mind and reduce any physical discomfort.

Visualization Meditation

Visualization meditation is a practice that involves using imagery and creativity to direct one’s focus inward. This form of meditation focuses on creating vivid mental pictures or scenes, which can help to reduce stress and promote relaxation. By focusing on visualizations such as pleasant scenes, calming environments, or happy memories, visualization meditation can be used to manage pain and tension.

Body Scanning Meditation

Body scanning meditation is a practice that involves becoming aware of the body’s sensations, emotions, and thoughts. It can be used to help increase mindfulness and reduce stress levels in the body. Body scanning meditation helps us to become more aware of our physical pain, allowing us to accept it without judgment or resistance. This form of meditation can be particularly helpful for those suffering from chronic pain.

Conclusion

Meditation has been used for centuries for stress relief and pain relief. It can help us to become more aware of our physical sensations, emotions, and thoughts, allowing us to detach from our pain and manage it more effectively. There are many types of meditations that can be used for pain relief – mindfulness meditation, breathwork meditation, visualization meditation, and body scanning meditation – so it’s a matter of finding the right one that works for you. If used regularly, meditation can be an effective tool for pain relief and improved quality of life.

Frequently asked questions (FAQs)

Yes, meditation can reduce pain. Research has shown that practicing certain forms of meditation such as mindful meditation and breathwork meditation can reduce physical and mental stress, as well as relieve pain. Studies have also found that mindfulness meditation reduces chronic pain symptomatology.

It is important to have a medical evaluation to confirm that the cause of your pain does not require medical intervention. Once your doctor has confirmed that you do not need treatment, then he or she might refer you to other practitioners for pain management.

Methods that help your body handle stress are often helpful in relieving pain as well. Many people report pain relief with phototherapy (such as cold laser therapy and red light therapy), chiropractic care, acupuncture, occupational therapy, mindfulness based stress reduction (MBSR), and mindfulness meditation.

Yes, meditation can improve chronic pain. Research has shown that mindfulness meditation and breathwork meditation can reduce physical and mental stress, as well as relieve pain.

Studies have also found that mindfulness meditation reduces chronic pain symptomatology.

Mindfulness meditation helps patients to become aware of their thoughts, feelings, and physical sensations associated with chronic pain in a non-judgmental way, which can help them gain better control and management of their pain.

Additionally, meditation can be a helpful tool for reducing stress levels, improving sleep quality, and allowing individuals to experience greater self-compassion.

No, meditation is unlikely to entirely eliminate your pain. However, studies have shown that practicing certain forms of meditation can reduce stress, as well as relieve pain. Mindfulness meditation has been found to be particularly effective in improving chronic pain symptomatology.

Although it may not be possible to completely eliminate all types of pain through meditation, it is possible to reduce pain and improve one’s physical, emotional and cognitive state.

Meditation can also reduce the body’s stress response which may help with managing pain. It is important to note that meditation should never be used as a replacement for medical treatment, but rather as an additional tool for helping to manage pain. Consult your doctor before starting any type of meditation practice.

When meditating for pain, it is important to focus on the sensation of your breath and relax into the area of discomfort. As you breathe in and out, allow yourself to become aware of the sensations associated with the pain without trying to change or suppress them. You may also want to use visualization techniques to imagine a peaceful place or calming environment.

Meditation for Pain Relief: 3 Amazing Brain Changes That Occur!

What is Meditation?