Meditation: a powerful tool

When we are in pain, we try to find things that will make us feel better. Often, we think of taking medication, resting or immobilizing the injured area. But what do we do when the pain becomes chronic? Or when the pain is in an area that cannot be immobilized, such as the jaw or the pelvic floor? We often find ourselves at a loss and run out of ideas. On the internet, several dubious remedies can be proposed, but with very limited effectiveness. Ideally, one should consult a health professional to be guided in the right direction.

I often have the discussion with my patients about pain relief methods at home. For many, the fact that physical therapy is fee-based is a barrier to them coming in to fully treat their pain. What do you do when you have limited resources?

Each situation is unique. If you can afford it, making a few appointments with a physio can be a good way to align yourself and give you the tools you need to manage your pain. However, for some, this is not possible. So my suggestion for better pain management at zero cost is still the same: meditation.

We all have this idea that meditation is rather esoteric. That we must have the flexibility to sit in a lotus position (see photo above) and that we must be able to stay in this position for hours and completely empty our minds. This is not quite the reality.

Myth or reality

Let's look at some myths about meditation and debunk them:

• Meditation is about clearing your head and not thinking about anything. FALSE!

Well, not quite! The goal is simply to be aware of the thoughts that are going through your head and to accept them. For example, if during a meditation exercise we are asked to focus on the breath and on the amplitude of the breathing, and we come to think about our dinner, about picking up the kids at school, about an email to send... it is quite normal. We just have to say to ourselves "ah, I've thought about everything, I can let it all go and deal with it later" and go back to breathing. It is normal for our head to go back and forth! This does not mean that we are not good at meditation. It just means that we are human!

• To meditate you have to sit on the floor without support for long hours. FALSE!

Meditation can be done anywhere! While waiting for your children in the car at the end of school, in your bed, even at the office! Focusing on the sensations of your body, on your breathing... you don't need to be in a particular place or position to do it! Of course, a quiet place and a comfortable position is a winning combination to make it even easier. But sometimes you need to refocus on yourself and when you know the techniques, you can do it anywhere. That's powerful.

• It takes years to get good at meditation. TRUE...FALSE...Actually it depends.

Meditation is like anything else, the more you practice, the better you get. But, after only a few tries, you will see a difference! Your goal is not to become like a monk who spends hours in a meditative state, but rather to apply the techniques in your daily life and feel the benefits. And for that, you'll see it doesn't take years to see the difference!

• Meditation can't have an effect on pain. FALSE

A study published in the International Journal of Yoga Therapy (2020) shows a clear link between the reduction of chronic pain and the increase in the perceived quality of life of people using meditation and mindfulness! Thus, meditating would reduce the intensity of pain, feel better overall in daily life and even improve one's mental state. (To read the article, go here: https://pubmed.ncbi.nlm.nih.gov/33343146/ )

How do i get started?

So now you're convinced of the effectiveness of meditation... how and where to start now? Here are a few things to try.

Phone Apps

There are several meditation applications for smart phones. My two favorites are certainly Petit Bambou and Headspace, but there are many others! These applications often offer a free trial period so that you can try the guided meditations and see if they suit you.

Netflix

On the Netflix platform, Headspace offers episodes containing guided meditation! It's a great way to get started and see if the style suits you.

Yoga studio

Look around, if you have a yoga studio, many offer monthly meditation sessions! It can be interesting to start your practice and get advice from someone in real time.

and what if i want to stard right away?

Can't wait to start now? Here is a short sequence of about 15 minutes to start your meditation practice! I often use it in clinic with my patients. It's simple, but very effective in calming stress and helping to reduce pain. Let's get started:

• Start by finding a comfortable position. You can sit in a chair with your back resting on the backrest, legs uncrossed and feet on the floor with your hands on your thighs. Alternatively, you can lie on your back with your knees and head supported by a pillow and your hands on your abdomen or along your body. You can start with your eyes open, then come quietly to close them.

• Take deep belly breaths. Focus your attention on the fact that the abdomen inflates with each inhale and deflates after each exhale. Take your time. Count 8-10 seconds for each inhale, hold the air in your lungs for 3 seconds, and exhale for 8-10 seconds.

• After at least 10 breaths, begin a body scan, starting with your feet. Start from the tips of your toes and slowly work your way up. At each part of your body, notice the sensations and try to send your breath to that part. This is not a race, go slowly.

• Continue your way to your pelvis and then slowly move up to your back until you reach your head. Then go down and do a scan of your arms and hands. The whole scanning process should take about ten minutes.

• Once you have completed your scan, come back and give your body some movement by moving your fingers and toes. Return to normal breathing and quietly open your eyes. Feel the difference!

Convinced yet?

Happy meditation!

Written by: Andrée-Anne Lorrain physiotherapist and registered nurse