If you don’t already have a mindfulness practice, you might consider going back to this page and working through the ”Starter Kit for Establishing a Mindfulness Meditation Practice.” OR find some you like better on YouTube – there are thousands of them!
• If you already have a mindfulness practice, you may want to get a “refresher” by practicing mindfulness for 20 to 45 minutes every day for at least 6 days this week using these or other recordings. Feel free to mix it up a bit, using the Body Scan some days, one or two of the other guided meditations on other days, some lovingkindness meditations on other days...
• Set realistic goals (e.g. length of meditation sessions, frequency) that you are likely to be able to maintain in the long run. Too little practice – no significant improvement. Too much practice – burnout and frustration. Find a challenging “middle way.”
• Watch this video about the workings of mindfulness
• Watch and Reflect upon these Videos:
- How Mindfulness Can Help with Chronic Pain with Jon Kabat-Zinn
- A Different Approach to Pain Management: Mindfulness Meditation with Fadel Zeidan (TED talk)
- How mindfulness meditation redefines pain, happiness & satisfaction with Kasim Al-Mashat (TED talk)
Explore these articles:
- Meditation Reduces Emotional Pain by 44%
- Easing Chronic Pain with Mindfulness
- Mindfulness Meditation Reduces Pain, Bypasses Opioid Receptors
• Practice with these Guided Meditations for Reducing Pain
- Mindfulness Meditation for Pain Relief with Jon Kabat-Zinn
- Guided Meditation: Chronic Pain by The Mindful Movement
• Explore How your Diet can Impact Pain
Physicians Committee for Responsible Medicine
Foods that Fight Pain by Neal Barnard (book)
• Check out this material for Psychotherapists and other Medical Personnel
- Mindfulness Based Pain Treatment
- Mindfulness for Chronic Pain: Neuroscience Research and Emerging Healthcare Technologies
• How’s Your Sleep? If it’s not so great, here’s some help:
The Sleep Solution by Chris Winter, MD
60-min audio Interview with Chris Winter, MD