Relaxation Techniques, Mindfulness & Meditation

Current evidence suggests relaxation techniques such as mindful meditation can assist with managing symptoms associated with chronic pain.  Relaxation techniques assist the body to:

  • Relax and calm which can boost our “feel good hormones”
  • Help us to accept the “here and now” as best we can through learning mindfulness techniques
  • Change our neuroplasticity and mental flexibility through reducing the burdens of unhelpful thinking cycles
  • Reduce distress associated with pain, which is new and exciting research being done with functional magnetic resonance imaging (fMRI), where patterns of activity in the brain can be changed when a person is in pain or meditating.

 

Want to learn about the above you can watch “The mindful experiment” on Catalyst here.

 

Relaxation techniques are a skill that will require practice to master. They come in many forms and their effectiveness can vary by individual. It’s important to try a few techniques and choose the approach that works best for you and then practice it regularly.

 

All it takes is 10mins …

(Video courtesy of TEDtalks)

 

Meditation

(Video courtesy of Stop, Breathe and Think)

 

Controlled Deep Breathing

When you feel anxious or stressed, the body activates its ‘flight or fight’ response that changes the pattern of your breathing making it shallow and rapid. Shallow breathing can prolong the feeling of tension. Controlled deep breathing techniques help the body to restore relaxation and a feeling of calm.  To feel the benefits of Controlled Deep Breathing, sit in a comfortable chair and place one hand on your abdomen. As you take slow deep breaths, concentrate on breathing right down into the abdomen rather than your chest.

 

(Video courtesy of Walk in My Shoes)

 

Progressive Muscle Relaxation

This is a physical form of relaxation designed to raise awareness of tension and stress within the body. By systematically tensing a particular set of muscle groups within the body and then releasing the tension, this exercise helps you to notice the difference in how the muscles feel. Progressive Muscle Relaxation teaches you to distinguish the feelings of being tensed and relaxed and provides you with the ability to recognise when the tension creeps in for you to manage it.

 

(Video courtesy of Walk in My Shoes)

 

Guided Imagery Meditation

Guided Imagery is a meditation technique used to help the mind relax and steer the attention away from the physical pain and stressful thoughts. Relaxing the mind helps you to cope more effectively with stress and anxiety and raises your tolerance threshold for coping with pain.

 

(Video courtesy of Relax for a While)

 

Mindfulness

Mindfulness is about experiencing the world around you just as it is.  The ups and downs, the good and the bad.  It is about acknowledging and becoming aware of the present moment, without judgement.  It is about being open, present, learning, growing and showing compassion.  It is about acknowledging what it is to be human. Evidence shows that mindfulness can help people to acknowledge and feel their pain, changing their relationship with pain from one of judgement to acknowledgement.

 

(Video courtesy of The Mindful Kind)

 

Some useful resources:

 

Photo by Simon Migaj on Unsplash