20 Minutes of Meditation to Eliminate Chronic Pain
Meditation
What it’s good for – Chronic pain reduction and symptom management
What the experts say
Dr. Lipman says he’as seen firsthand how meditation can help his patients cope with chronic pain, and the Mayo Clinic has had success with the technique, as well. “Recent studies suggest that meditation training can be helpful in dealing with chronic pain,” says Dr. Bauer. If you want to try meditation,but aren’t sure where to start, Dr. Weil recommends simple breathing exercises, which can lessen your perception of pain. His favorite is the 4-7-8 breath.
To try it:
- Sit or lie in a comfortable position and place the tip of your tongue just behind your upper teeth.
- Exhale completely through your mouth, making a gentle “whoosh” sound.
- Close your mouth and inhale quietly through your nose to a count of four.
- Then hold your breath for a count of seven.
- Finally, exhale completely through your mouth (“whoosh”) to a silent count of eight.
- Inhale and repeat the cycle three more times.
