Mindfulness Techniques For Pain Management: Difference between revisions
(Created page with "Mindfulness Mechanisms: Refocus thought Eliminate negative thought And, reduce tension and stress The Body Scan: Allows the patient to focus on each body part and how it’s...") |
No edit summary |
||
| Line 1: | Line 1: | ||
Mindfulness Mechanisms: | ==== Mindfulness Mechanisms: ==== | ||
Refocus thought | Refocus thought | ||
Eliminate negative thought | Eliminate negative thought | ||
And, reduce tension and stress | And, reduce tension and stress | ||
==== The Body Scan: ==== | |||
Allows the patient to focus on each body part and how it’s feeling in the moment. | |||
Step 1 – Lie comfortably, remove potential distractions | |||
Step 2 – Notice body parts in contact with the surface laid upon. Search for lingering tension and relaxing those parts of your body | |||
. | |||
Step 3 – Let go of the past. Forget the future. Focus on the moment and let all other thoughts simply drift away. | |||
Step 4 – Body scan from toe tips to cranium. | Step 4 – Body scan from toe tips to cranium. | ||
For each body part, feel for any sensations. When your mind wanders, observe where it's gone and return focus to the body part. | For each body part, feel for any sensations. When your mind wanders, observe where it's gone and return focus to the body part. | ||
Don’t pass judgement on the feeling or your attention. Accept each feeling that comes, then move on. | Don’t pass judgement on the feeling or your attention. Accept each feeling that comes, then move on. | ||
Step 5 – Become aware of your body as a whole. Stay present in the moment feeling any feeling that comes up fully and completely. | Step 5 – Become aware of your body as a whole. Stay present in the moment feeling any feeling that comes up fully and completely. | ||
==== Integrating Mindfulness and Exercise: ==== | |||
'''1. Focus on the purpose of Meditation and Exercise''' | |||
Perhaps to: | |||
- Sustain attention | |||
- Navigate emotions | |||
- Enhance life expectancy | |||
- Enhance energy | - Enhance energy | ||
2. Avoid sensory overload | '''2. Avoid sensory overload''' | ||
- Exercise without audio, phones, podcasts, music or videos | - Exercise without audio, phones, podcasts, music or videos | ||
3. Tap into sensation | '''3. Tap into sensation''' | ||
- Compare body parts to each other, and to previous sessions | |||
'''-''' Compare body parts to each other, and to previous sessions | |||
- The body scan techniques work well here | - The body scan techniques work well here | ||
4. Note surroundings | '''4. Note surroundings''' | ||
- Focus on the atmosphere, any noises, the temperature | - Focus on the atmosphere, any noises, the temperature | ||
5. Anchor attention via breathing | '''5. Anchor attention via breathing''' | ||
- Focus on inhalations and exhalations | - Focus on inhalations and exhalations | ||
- Observe the tempo of your breath | - Observe the tempo of your breath | ||
6. Anchor on components of the exercise | '''6. Anchor on components of the exercise''' | ||
- The rotation of pedals, ascent and descent or a barbell | - The rotation of pedals, ascent and descent or a barbell | ||
7. Practice non-judgement | '''7. Practice non-judgement''' | ||
- Appreciate your current ability, speed, and endurance | - Appreciate your current ability, speed, and endurance | ||
- If exercising together, practice avoiding comparisons | - If exercising together, practice avoiding comparisons | ||
'''<br /> | |||
Exercises for mindful movement:''' | |||
1. Dynamic mountains | 1. Dynamic mountains | ||
- Stand with feet hip-width apart | - Stand with feet hip-width apart | ||
Revision as of 21:13, 21 October 2022
Mindfulness Mechanisms:[edit | edit source]
Refocus thought
Eliminate negative thought
And, reduce tension and stress
The Body Scan:[edit | edit source]
Allows the patient to focus on each body part and how it’s feeling in the moment.
Step 1 – Lie comfortably, remove potential distractions
Step 2 – Notice body parts in contact with the surface laid upon. Search for lingering tension and relaxing those parts of your body
. Step 3 – Let go of the past. Forget the future. Focus on the moment and let all other thoughts simply drift away.
Step 4 – Body scan from toe tips to cranium. For each body part, feel for any sensations. When your mind wanders, observe where it's gone and return focus to the body part. Don’t pass judgement on the feeling or your attention. Accept each feeling that comes, then move on.
Step 5 – Become aware of your body as a whole. Stay present in the moment feeling any feeling that comes up fully and completely.
Integrating Mindfulness and Exercise:[edit | edit source]
1. Focus on the purpose of Meditation and Exercise
Perhaps to:
- Sustain attention
- Navigate emotions
- Enhance life expectancy
- Enhance energy
2. Avoid sensory overload
- Exercise without audio, phones, podcasts, music or videos
3. Tap into sensation
- Compare body parts to each other, and to previous sessions - The body scan techniques work well here
4. Note surroundings
- Focus on the atmosphere, any noises, the temperature
5. Anchor attention via breathing
- Focus on inhalations and exhalations - Observe the tempo of your breath
6. Anchor on components of the exercise
- The rotation of pedals, ascent and descent or a barbell
7. Practice non-judgement
- Appreciate your current ability, speed, and endurance - If exercising together, practice avoiding comparisons
Exercises for mindful movement:
1. Dynamic mountains - Stand with feet hip-width apart - Inhale and reach both your arms forward and overhead. - As you exhale, reach your arms out to the sides and down. Repeat this movement for three breaths.
2. Side Sways - Bring arms overhead as you inhale. - Exhale and sway to your right, reaching over your head with your left hand. Inhale and come back to the center, - As you exhale, reach your right hand over to the left. - Inhale and reach both of your arms up together. Repeat this for three breaths.
