Quieting the Noise: 5 Easy Mindfulness Techniques To Try Today

mindfulness techniques for chronic pain
Louisa Mailis
Written by
Louisa Mailis Mindfulness

Learning mindfulness techniques for chronic pain starts with our thinking. aOur thoughts are harmless, despite how intense they can make us feel sometimes. They can’t actually hurt us in the physical world. Even the most terrifying thought, like a zombie apocalypse, can’t cause bodily harm. Like a fictional movie projected on a screen, thoughts can create feelings within us but they are not factual representations of reality. 

In other words, thoughts are not actual, tangible, real life experiences. They are pictures in our head that have been influenced by our own perceptions, judgments, and interpretations of the world. Yet, we can get so entangled in them that the lines between reality and fantasy can get blurred. 

Mindfulness techniques for chronic pain teach us to observe our thoughts in a non-judgmental way. Here is a strategy to help you watch your thoughts.

  1. Find a quiet place
    Take some time to be alone in a comfortable and relaxing environment. It’s important to give yourself some time to turn your attention inward and observe what is going on inside you.
  2. Take some deep breaths
    3-5 cycles of deep, diaphragmatic breaths will help to calm you, allowing you more opportunity to observe your thoughts in a non-judgmental way.
  3. Allow thoughts to come up
    Let your thoughts rise to the surface but imagine they are like clouds in the sky. You cannot touch them, grab them, attach to them, only watch them as they come in and out of your consciousness.
  4. Notice feelings
    When a particular thought comes up, how does it feel physically in the body? Do you feel tense, tight, jittery, heavy, tingly, etc. Start to place the sensation in the body.
  5. Let them go
    Since thoughts are not real, allow them to pass through you. Like clouds in the sky, they float by with effortless ease.

Although this may seem challenging to do, practicing mindful observation of thoughts can give you a sense of control. You may not be able to control what you think, but you can control how you respond to what you think. Gradually and with patience, you will get better at observing thoughts, noticing how they effect your body, and non-judgmentally letting them go. Let us know if these mindfulness techniques for chronic pain help you!

Louisa Mailis
Written by
Louisa Mailis Mindfulness

Louisa Mailis is a Meditation Teacher, Mindset Coach, and Director of the Mindfulness Program at the Pain and Wellness Centre in Vaughan, Ontario. She holds two Masters Degrees and is a Certified Professional Life Coach. She received her mindfulness training at the University of Toronto and obtained a Certificate Degree in Applied Mindfulness and Meditation, as well as facilitator training in Mindfulness-Based Chronic Pain Management under the supervision of Dr. Jackie Gardener Nix. Passionate about self-growth and personal development, Louisa uses her natural teaching skills to inspire chronic pain patients to change their relationship with their pain, which ultimately allows them to live full, meaningful, inspired lives. In addition to the group mindfulness program, Louisa also offers private, one-on-one coaching for individuals looking to improve themselves in all areas of their lives. For more information, visit louisamailis.com or follow her on instagram @louisa_mailis

This article is for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek medical advice from your physician or health provider for your specific needs.

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