It is always useful to begin with conscious breathing, which you pay attention to the physical sensation of the breath as it goes in and out of your body. Find a comfortable position, sitting or lying down and begin to breathe the spirit completely. Make a quick scan of your body from head to toe. If you feel all the muscles that are tense, try to relax. After a few minutes of this breathing, try these five techniques to see if they help relieve your physical pain. I recommend experimenting with each to see which ones work for you. Some of the techniques are adapted from what is called MBSR: Mindfulness-Based Stress Reduction. I'd say it's Mindfulness-Based reducing pain!
Techniques
Focus first on the pain itself, and be aware of sensations that compose it.
And 'burning? And 'stabbing? And 'tingling? Heat? Cold? You hear the waves when the pain becomes more intense and less intense? This triggers the sensation known as "division of the senses." It helps us to understand what you're thinking of a permanent pain in the area of uniform color is actually many different types of feelings are constantly evolving.
By separating the feelings this way, the pain is no longer a "thing" and making it much less likely to get carried away by thoughts full of stress in the field, such as, "This pain will not ever. "You can even delete the word" pain ", and just notice the sensations that arise from the experience and move on in your body. Doing this helps you see the ephemeral nature of this set of physical sensations we call "pain."
Final brings an attitude of kindness toward the feelings, even if they can be unpleasant. Your body is not targeted to make you suffer. Treat it as you would with a child in pain.
2. Rest your attention on the part of the body painlessly.
At first you might think that there is such a place, but with perseverance, you can find it. It could be your toes, your face, your chest. Relax in the sense that no pain can be the predominant feeling, if you can, even if for a moment. This allows you to see that you are not just painful, because there is at least one place on your body that is pain free.
You can use this technology further and to engage in any movement without pain. I will reveal the secret because at least you will see me running. Sometimes you are on my back in bed and move my hand ballet movements. I like to watch my hands and fingers imitate the grace of a ballerina (fingers that can not possibly be considered as a ballet, as they folded arthritis!).
I got this idea from a teacher at a meditation retreat, several years ago. During the retreat, we alternated periods of sitting and walking meditation. In the latter, is the instruction to go very slowly, remaining reduced Fully aware of the physical sensation of a foot touches the ground the other foot comes off the ground. I had terrible back pain and found it too difficult to engage in walking meditation. I felt my whole being was "back pain", so I enlisted the help of a teacher.
She told me to lie down during the walk and just to maintain full awareness of the physical sensation of moving your hands in the air. I did not know the joy that I was playing "Itsy Bitsy Spider" for the rest of the course of retirement-with care! I doubt that is what the teacher had in mind but, more fun, I learned that my body was not only back pain.
3. Conscious attention to other sensory data are less than pleasant or interesting in the present moment.
Find as much as possible, watch and feel the sun shining through the window, the sound of cars passing, fleeting idea of what you eat for dinner, the hum of the refrigerator motor, physical, emotional buffer in the hair on the cheek, the smell comes from the kitchen. Pay attention to sensory input as many as you can often relieve the pain, it leaves the back of it just one of many sensory experiences in your life is right now.
4. Try to picture
Bring to mind a place in the past when you were without pain. To the living image. My place is to the beach on horseback Molokai. I can imagine the sight of the waves, the sound of them on earth, the warm sand, smell the air. No matter where your place is, transport you there. Use pictures to take your mind off your pain, relaxes the body, including muscles around the site of pain. This can reduce your total pain management.
5. Describe your experience of the moment.
The basic technique is to land oneself in the present moment, shifting attention away from stressful thoughts and feelings of the past or the future, what will happen to you physically right now. To do this, you must describe in concrete terms what you are doing right now: "A woman in bed, reading a book", "A man is sitting on his chair waiting room".
To use this technique to help with the pain, describe what you feel in your body, but leave out the adjectives. In expressive writing, adjectives powerful tools to enhance the meaning of a word, but we do not want to improve our pain through our description of the living word! (The words of life often bring emotional punch.) So, if your shoulder is in pain, instead of saying "Woman in excruciating pain in the shoulder" or "Man of persistent shoulder pain," leave out the adjectives and simply say, "Woman in shoulder pain" or "man lying in bed with shoulder pain. "
Removing the "loaded" descriptive words, you are less likely to cause a lot of stressful thoughts and feelings about pain, such as "I hate this pain and I'm sure that will never go away."
When you repeat the adjective-less sentence several times, try the other techniques that I mentioned. Who knows? Perhaps you find yourself doing ballet moves her toes!
One final note. Be patient with yourself to try these techniques. If you try them and do not help relieve pain, take a deep breath, send not to judge the thoughts of compassion for yourself "is difficult to try these techniques and not to work immediately," and set the intention to try soon.
Thaank you for sharing
ReplyDeleteGreeat reading this
ReplyDelete