Meditation as a pain relief for Fibromyalgia


When we are in pain we hold our bodies rigid and tighten our muscles, this causes more pain. Meditation is a method to relax our mind and body. It is a great method for helping to reduce pain caused by Fibromyalgia. 

Have you tried meditation as a method for pain relief and relaxation?
Don't know how?

Choose a soothing environment, this can be your bedroom or living area, a place you feel relaxed. Find a nice, quiet place where you won’t be disturbed for fifteen minutes or longer. Sit down, relax and rest your hands on your lap. You can sit on the floor cross-legged with the support of a meditation cushion, or on any chair with your feet resting on the ground. It is not necessary to force yourself into a lotus position if you are not used to it.

Regardless of how you sit, it is important to maintain the natural curve of your back. That means no slouching. People with Fibromyalgia who cannot sit for a prolonged period of time can explore other meditation positions. Just find your own version of comfort.  If you are in too much pain to even sit then lay down comfortably, it is the breathing and mindfulness that will help you more than the actual position.

Breathe slowly and deeply. Close your eyes softly. Direct your soft, unfocused gaze downwards. Begin by taking a few slow and deep breaths — inhaling with your nose and exhaling from your mouth. Don’t force your breathing; let it come naturally. The first few intakes of air are likely to be shallow, but as you allow more air to fill your lungs each time, your breaths will gradually become deeper and fuller. Take as long as you need to breathe slowly and deeply.

Be aware. When you are breathing deeply, you will begin to feel calmer and more relaxed. That is a good sign. Now, focus your attention on your breathing. Be aware of each breath that you take in through your nose. Be mindful of each breath that you exhale with your mouth. Continue focusing on your breaths for as long as you like.

If you find your attention straying away from your breaths, just gently bring it back. If it is more stressful to think "but my mind is not clear, I am thinking too much" trust me it takes practice and your busy mind will still benefit. It may happen many times. Don’t be disheartened. What’s important is to realise that you have wandered and brought your attention back to where it should be. As you develop greater focus power, you will find it easier to concentrate. Often my mind still wanders now, that is ok, we are only human and I still benefit. 

Ending the session. When you are ready to end the session, open your eyes and take a few minutes to prepare your body to move again, stand up slowly. Stretch yourself and extend your increased awareness to your next activities. Well done! You have done it!

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Love and gentle hugs to you all

Ness xx








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