Key takeaways
- Pain often brings stressful thoughts, and stress can make pain feel worse.
- Research suggests regular meditation can reduce stress, improve sleep and help people cope with chronic pain.
- There are many styles, from guided imagery to mindfulness, tai chi and qi gong. There's no wrong way.
- Even 5 to 10 minutes a day can make a difference.
Meditation is more than a spiritual tradition. It's a mind-body practice that has been used for thousands of years to sharpen focus, connect body and breath, and cope with difficult emotions. Many traditions include it, but the practice itself doesn't belong to any religion.
Why is my spine doctor talking about meditation?
Pain and injury often bring negative, worried thoughts, and the harder we try to push them away, the louder they seem to get. That stress keeps the body on high alert, tightens muscles and can make pain feel worse.
Meditation trains attention and awareness, helping you notice thoughts without reacting to them. Studies suggest it calms the body's "fight or flight" response, which can slow the heart rate, lower blood pressure and reduce stress.
Possible benefits of regular meditation
- Lower stress and anxiety
- Better sleep
- Lower blood pressure
- Better focus and emotional balance
- Better coping with chronic pain
- Fewer symptoms of depression
Common styles of meditation
- Guided meditation - you picture a relaxing place or situation, using all your senses, often led by a teacher or recording.
- Mantra meditation - you silently repeat a calming word or phrase to quiet distracting thoughts.
- Mindfulness meditation - you focus on the present moment, such as the flow of your breath, and let thoughts and feelings pass without judgment.
- Qi gong - combines meditation, relaxation, gentle movement and breathing.
- Tai chi - a slow, gentle form of Chinese martial arts that pairs flowing movement with deep breathing.
- Transcendental meditation - you silently repeat a personal mantra in a specific way to settle into deep rest.
Tips to get started
- Focus your attention on one thing, such as your breath, a word or an image.
- Breathe slowly and deeply, using your diaphragm rather than your shoulders and upper chest.
- Find a quiet spot without the TV or phone, especially when you're starting out.
- Get comfortable - sitting, lying down or walking all work. Keep good posture if you can.
- Keep an open attitude and let thoughts come and go without judging them.
There's no right or wrong way to meditate, and your practice will change from day to day. As you get more comfortable, you'll be able to use it anywhere: in traffic, before a stressful meeting or in a long line. Start small. Even 5 to 10 minutes a day can help.