Before you run scared at the thought of meditating as a pain management practice, know that meditation is simply focusing attention on one thing (breath, mantra, or object) while allowing your mind to detach from other thoughts.

So how does it help with pain?

• Takes mind away from pain by focusing on something else (breath)
• Relaxes muscles and any tension which can help alleviate pain.

In a recent stress relief workshop, I concluded with a guided muscle relaxation. One participant had been experiencing shoulder pain for weeks. At the conclusion of the exercise she told the group her shoulder pain had disappeared. Two weeks later I saw her again and asked “How is your shoulder?” She replied “I haven’t experienced pain since that relaxation exercise.”

GETTING STARTED

While the act of meditation is not difficult there are a few things to consider as you get started.

• Create a quiet and comfortable space free of distractions.
• Start slow - 5 minutes at a time to start. You will know when
  you’re ready to increase the duration.
• Practice - Consistency is the key to reaping the benefits
  meditation offers, whether daily, weekly or monthly.
• Have patience - You may find it easy to say “I’m bad at this”.
  Instead tell yourself “I’m new to meditation and with practice I
  can do this!” Anything new takes time to learn.
• Enjoy it. It’s time carved out for you.

SIMPLE AT HOME PRACTICE
Sit comfortably on the floor or a chair, using pillows and blankets as
necessary. You may find it helpful to set a timer to avoid clock
watching during the practice.

Take deep breath (inhale)

Hold it for 5 seconds

Exhale slowly through nose or the mouth (whichever you are most
comfortable with)

As you exhale, allow the breath to carry out tension.

Repeat.

Remember, as thoughts come in, silently notice or label them as thoughts
and then bring your attention back to your breath.

Guest post by Stacey Shipman, M.Ed, speaker, writer and producer of the
CD, Let it Flow: Short Guided Meditations. Visit her blog at
www.staceyshipman.com.