Hello again,
The mindfulness approach is based on a Buddhist practice which is basically being in the here and now with whatever is going on for us in each moment. Most of the problem with pain is that we don't want it, so we develop what is called secondary suffering, whereby the "not wanting the pain" becomes the focus and causes more distress on top of the pain. I recently did a 2 day mindfulness course at the Manchester Buddhist centre (I am not a Buddhist, but uphold a lot of Buddhist principles and beliefs). I was in a tremendous amount of pain, particularly my right shoulder which made participation really difficult and quite a challenge, as their was a large practical component to the course, and I was very uncomfortable in any position on the mat, so spent most of the time changing position and getting quite despondent and 'cross' with my painful joints - they spoilt the course for me. Since then I have been doing the body scan meditation CD from the course every day, and I have been using the technique of breathing into the pain with love and light, then letting it go to the earth, non judgementally with love. I still struggle but it is certainly helping.
The steps of mindfulness re: pain are to:-
1): Awareness of moment-by-moment actual sensations - to pay attention to what is happening moment to moment, and not what we thought it was. This keeps our mind focussed on one thing at a time and prevents the mind 'wandering'. Needs practice!
2): Move towards the unpleasant - this means seeking out the unpleasant (like me exploring the pain), and simply be with it without trying to 'get rid of it' or make it less. It helps to avoid resisting the pain, which is what most of us do.
3): Seeking the pleasant - shift our focus to become aware of the pleasant sensations moment to moment, ie - the softness of the pillow, the warmth of my body, the lovely room I am lying in, the sunshine outside on the roof tops etc., etc.
4): Broadening awareness to become a 'bigger container'. - this broadens our field of awareness to include and hold both the unpleasant and pleasant. Like pulling back a wide angle lens to look at your world. We can then allow everything to come into being and pass away without clinging on to the pleasant, or pushing away the unpleasant. We can then 'be' with whatever comes along.
5): Choice - from the wider perspective, we can then move onto what we choose to do in response to the experiences we are having. How we respond can make a huge impact on our lives. I know myself that when I feel as if I am drowning, looking for answers, trying this drug and that, this therapy and the next it is when I am in most distress. By choosing to think differently, act differently, I now realise that I can still have a good life despite all this 'stuff' going on.
Not easy. Very difficult at times, especially like last night when I was still awake at 3 am with pain in both upper arms and legs. But . . . . . . . I am practising, and they say that practice makes perfect! Good luck ladies.
The above information is taken from the Breathworks Mindfulness course called 'Introduction to Mindfulness as a Health Care Intervention to promote self management.
Useful info:
http://www.youtube.com/watch?v=_If4a-gHg_I Jon Kabat-Zin speaking on mindfulness
http://www.youtube.com/watch?v=3nwwKbM_vJc&feature=results_main&playnext=1&list=PLD655C60F2695DCB3His book Full castrophe living is really good
Living well with pain and illness - Vidymyala Burch
I am a physio by trade (now off work, as I work in cardiac rehab and cannot lead the classes and do my job at the moment). I have spent many years 'treating' women & some men who were struggling with chronic pain. I never dreamt that I would be one of them!!
Hope this helps
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Topic: Tell us how you cope with joint aches (Read 709974 times)