Chronic pain relief: How Body scan meditation can help you manage pain

I can’t know what you are going through; I’m not walking in your shoes, and my heart is not beating under your skin, but if you’re struggling to manage chronic pain and looking for additional helpful tools, I have something to share here. As you probably guessed from the title of this article, I will talk about one particular practice here – the Body Scan meditation, or as some call it – a Body Scan exercise. I’ll explain what body scan meditation is, how it works, and provide practical tips for incorporating it into your pain management routine.

You see, my quest for pain relief started about 18 years ago after I had Lyme disease, I was diagnosed with chronic fatigue syndrome, and I experienced chronic pain (fibromyalgia), which was exacerbated by chemotherapy that I had after my cancer surgery later in life.

So, even though we all have our own unique experiences with pain, I know firsthand what it’s like to live with chronic pain condition; I know how it feels, and I understand the struggle and perseverance required to function “normally” and perform mundane tasks, or how tempting an idea of having a peaceful, pain-free good night’s sleep could be…

Here we are, and I’m going to go over one of the tools from my pain-management toolbox that helped me quite a lot. Moreover, as a certified Mindfulness meditation teacher, I have seen firsthand how regular Body Scan practice has helped others manage chronic pain and reduce their symptoms.

What is body scan meditation?

Body scan meditation is a mindfulness technique that involves paying attention to different parts of the body, one at a time, and noticing any sensations or feelings.

It involves systematically scanning the body from head to toe, paying attention to each part of the body, noticing any physical sensations, and allowing them to be present without judgment.

During a body scan meditation, you might start by finding a comfortable seated or lying-down position, and then close your eyes and begin to breathe deeply. You will then be guided through the process of scanning your body, starting with your toes, and working your way up to your head. As you focus on each part of your body, you might notice sensations such as warmth, tingling, or tension. You will be encouraged to observe these sensations without judgment or the need to change them.

The goal of body scan meditation is to bring awareness to the present moment, to be curious about the sensations in your body, and to cultivate a sense of acceptance towards them. It’s a way to tune in to your physical self, and develop a deeper connection with your body.

Through regular practice, body scan meditation can help you develop greater body awareness, reduce stress, improve pain management skills, and cultivate greater self-compassion. It’s a simple, yet powerful tool that can help you manage chronic pain and improve your overall quality of life.

Cautions: If you have experienced physical abuse or trauma in the past, it is not recommended to do this practice without a trained professional. Additionally, if you notice intense fear or other strong emotions related to a particular part of the body, please discontinue this practice.

How does Body Scan Meditation help with chronic pain?

Chronic pain can be physically and emotionally draining, but body scan meditation can help you manage your symptoms in a variety of ways. Here are some of the benefits of body scan meditation for chronic pain:

1. Increased body awareness: Body scan meditation can help you become more aware of physical sensations in the body. When you practice body scan meditation, you bring your attention to different parts of the body, one by one, and become more aware of the physical sensations in each area. This can help you identify areas of tension or pain that you may not have been aware of before, and begin to release them. By doing this, you may be able to reduce the intensity of your pain or even alleviate it altogether.
2. Reduced stress: Chronic pain can be stressful and can lead to worrying thoughts that only exacerbate the pain. However, by focusing on the body and the present moment during body scan meditation, you can begin to let go of these worrying thoughts and reduce physical tension. This can have a profound impact on your pain levels and help you feel more relaxed and at ease.
3. Improved pain management: Body scan meditation can help you manage pain by increasing your tolerance for discomfort. By becoming more aware of the body and accepting sensations as they are, even if they are uncomfortable, you can begin to reduce the impact of pain on your daily life. By accepting sensations as they are, you can develop a greater sense of control over your pain, rather than feeling like the pain is controlling you.
4. Retraining the nervous system: Body scan meditation can also help retrain the nervous system to stop concentrating on painful spots. By shifting your attention to the parts of the body that feel comfortable during the body scan, you’re sending signals to the nervous system that not everything is painful. This can help break the cycle of pain and negative thinking that often accompanies chronic pain. By practicing body scan meditation regularly, you can develop new neural pathways that help you manage your pain more effectively. This is a powerful way to take control of your pain and reduce its impact on your daily life.
5. Develop a greater sense of acceptance and self-compassion: Chronic pain can be incredibly challenging, and it’s common to feel frustrated or even angry about the situation. However, by practicing body scan meditation, you can learn to be more accepting of the sensations in your body, even if they are uncomfortable. This can help you feel more compassionate toward yourself and reduce feelings of anger or frustration.
6. Improve your overall quality of life: Chronic pain can have a significant impact on your daily life, affecting your ability to work, enjoy hobbies, or spend time with loved ones. However, by practicing body scan meditation regularly, you can begin to reduce the impact of pain on your life and find ways to adapt and cope with your condition. This can help you feel more in control of your life and reduce feelings of helplessness or hopelessness.
7. Body scan meditation is a non-invasive, safe, and cost-effective method for managing chronic pain. It can be done anywhere, at any time, and doesn’t require any special equipment or training. This makes it an accessible and practical tool for anyone looking to manage chronic pain without relying on medications or other invasive procedures.

Body Scan meditation offers a wide range of benefits for managing chronic pain, from increasing body awareness and reducing stress to improving pain management skills and developing greater self-compassion. By incorporating regular body scan meditation into your pain management routine, you can begin to take control of your pain and live a more fulfilling life.

Research has shown that body scan meditation can be effective in managing chronic pain. For example, a study published in the Journal of Psychopharmacology found that mindfulness-based interventions, including body scan meditation, can improve pain management skills and reduce the impact of chronic pain on daily life. (I include more research findings and references towards the end of the article).

Now that we’ve discussed the benefits of body scan meditation for chronic pain, let’s dive into some specific tips and strategies for incorporating this practice into your life.

Tips for practicing body scan meditation

Here are some practical tips for incorporating body scan meditation into your pain management routine:

1. Find a quiet space: Choose a quiet, comfortable space where you won’t be interrupted. You can lie down or sit up, whatever is most comfortable for you.
2. Start with deep breathing: Begin with a few deep breaths to help you relax and focus on the present moment.
3. Focus on one part of the body: Start with one part of the body, such as the toes or the hands, and focus on any sensations or feelings in that area. Move on to the next part of the body, one at a time.
4. Notice without judgment: As you focus on different parts of the body, try to notice any sensations or feelings without judgment. Don’t label them as good or bad, just observe them.
5. Use guided meditations: If you’re new to body scan meditation, it can be helpful to use guided meditations to get started. You can find Body Scan meditations guided by me here.
6. Practice regularly: Like any new skill, body scan meditation takes practice. Try to practice regularly, even if it’s just for a few minutes a day.

Body scan meditation is a powerful tool for managing chronic pain and reducing symptoms. By becoming more aware of the body and practicing mindfulness, you can reduce stress, manage difficult emotions, and improve your pain management skills. If you’re looking for a new way to cope with chronic pain, give body scan meditation a try. You may be surprised by the results.

More studies on body scan meditation and its effectiveness in managing chronic pain

These studies and much more others suggest that body scan meditation can be a powerful tool for managing chronic pain and improving overall physical and mental health.

1. “A pilot randomized controlled trial of mindfulness-based stress reduction for chronic pain,” published in Pain Medicine in 2010, found that participants who completed an eight-week mindfulness-based stress reduction program, which included body scan meditation, experienced a significant reduction in pain severity and an improvement in quality of life.
2. “Mindfulness meditation-related pain relief: Evidence for unique brain mechanisms in the regulation of pain,” published in Neuroscience Letters in 2012, found that body scan meditation can activate unique brain mechanisms involved in pain regulation and provide pain relief.
3. “Mindfulness-based stress reduction and health-related quality of life in a heterogeneous patient population,” published in General Hospital Psychiatry in 2012, found that participants who completed an eight-week mindfulness-based stress reduction program, which included body scan meditation, experienced a significant improvement in health-related quality of life.
4. “Effectiveness of mindfulness meditation (Vipassana) in the management of chronic low back pain,” published in Journal of Pain Research in 2017, found that participants who completed a six-week mindfulness meditation program, which included body scan meditation, experienced a significant reduction in chronic low back pain and an improvement in overall physical and mental health.
5. “Mindfulness meditation for the treatment of chronic low back pain in older adults: A randomized controlled pilot study,” published in Pain Practice in 2016, found that participants who completed an eight-week mindfulness meditation program, which included body scan meditation, experienced a significant reduction in chronic low back pain and an improvement in physical function and quality of life.
6. “Mindfulness-based stress reduction for chronic pain conditions: Variation in treatment outcomes and role of home meditation practice,” published in the Journal of Psychosomatic Research in 2016, found that participants who completed an eight-week mindfulness-based stress reduction program, which included body scan meditation, experienced significant improvements in pain severity, pain interference, and overall quality of life.
7. “Mindfulness meditation for chronic pain: Systematic review and meta-analysis,” published in Annals of Behavioral Medicine in 2016, found that body scan meditation, as part of a mindfulness-based approach, can significantly reduce pain severity and improve overall physical and mental health in people with chronic pain.
8. “Mindfulness-based stress reduction and cognitive-behavioral therapy for chronic low back pain: Similar effects on mindfulness, catastrophizing, self-efficacy, and acceptance in a randomized controlled trial,” published in Pain in 2016, found that participants who completed an eight-week mindfulness-based stress reduction program, which included body scan meditation, experienced significant reductions in pain severity, pain interference, and emotional distress.

Be Alive 🌱,
❤ Love, Julia

References:

• Garland, E. L. (2013). Mindfulness-oriented recovery enhancement for addiction, stress, and pain. Journal of Psychopharmacology, 27(1), 24-33. 
• Kabat-Zinn, J. (2005). Coming to our senses: Healing ourselves and the world through mindfulness. New York: Hyperion.
• Zeidan, F., Grant, J. A., Brown, C. A., McHaffie, J. G., & Coghill, R. C. (2012). Mindfulness meditation-related pain relief: Evidence for unique brain mechanisms in the regulation of pain. Neuroscience Letters, 520(2), 165-173.

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