Mindfulness and Pain Part 1
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Mindfulness and Pain Part 1



Part one of a research project based on mindfulness

Part one of a research project based on mindfulness



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Mindfulness and Pain Part 1 Mindfulness and Pain Part 1 Presentation Transcript

  • Introduction to Mindfulness
  • What is Mindfulness?
  • Mindfulness is a way of thinking and approaching your emotions, sensations and experiences. It is often described as simply “being in the moment”. An alternative definition is: Paying attention in a particular way: on purpose, in the present moment and non judgementally. Mindfulness
  • It can be easy to divide mindfulness practice into 2 separate parts
  • The first part of Mindfulness is: Paying deliberate attention to the current moment. You are aware of the here and now experience and any sensations, emotions and thoughts that includes. This is the “being in the moment” part. First Part on Mindfulness
  • Being in the moment
  • Being in the moment isn’t the only component of mindfulness. The second part of mindfulness is approaching the current experience with openness, receptiveness and interest. This means trying not to interpret the present situation (be it an event, a sensation or a thought) as good or bad but instead just letting it be. Try not to give an emotion or sensation a label e.g. this pain is bad. Instead try just to notice that sensation. Second part of Mindfulness
  • Simply put mindfulness is Mindfulness Focusing attention in the present moment. Unreactive and open to any of the emotions or sensations that arise in the present moment
  • In simplest terms: Purposeful attention to the present without judging the events/thoughts. Being unreactive to your thoughts and feelings. Just noticing each thought as it arises. Mindfulness is like taking yourself off autopilot and being aware of what is going on around you. Mindfulness
  • BUT WHY SHOULD I TRY THIS? What are the benefits of being mindful?
  • Here is a list of just some of the benefits of being mindful…… to become less disturbed by and less reactive to unpleasant experiences (like pain) to be fully present, here and now to become aware of what you’re avoiding to become more connected to yourself, to others and to the world around you to increase self-awareness to learn the distinction between you and your thoughts to have more direct contact with the world, rather than living through your thoughts to learn that everything changes; that thoughts and feelings come and go like the weather to have more balance, less emotional volatility to experience more calm and peacefulness to develop self-acceptance and self-compassion Mindfulness Benefits
  • Mindfulness has all those great benefits mentioned. It can also be used to specifically help people work through sensations of pain
  • How does mindfulness work specifically for pain?
  • Remember that a part of mindfulness is to learn to approach current sensations (such as pain) in a non-reactive way. Mindfulness works to help change the way you approach pain. Not to ignore it but to decrease the negative response to pain making it less salient and distressing. Mindfulness and Pain
  • We use mindfulness to regain contact with the present moment because often we get caught up in events of the past or plans for the future. We find ourselves worrying about things we have done or agonizing over future events. Mindfulness is about letting go and paying attention to what is happening right now with no attached feelings, just observing. Mindfulness Continued
  • Being in the Moment
  • YOU SAID I JUST HAD TO BE PRESENT IN THE MOMENT? But how do I get anything done if I only focus on the present moment? I need to be able to plan for the future….
  • This is not to say that we shouldn’t think about the past or the future. We should think about the past when it is the best time to think about the past and the future when it is the best time to think about the future. Even the most experienced practitioner finds it near impossible to be mindful all the time. Mindfulness
  • While the basic concept of mindfulness is easy to understand (paying attention to the current moment) in practice it is a little harder. Most individuals can draw their attention to a certain experience but maintaining focus for an extended period of time is somewhat more difficult. This is because our minds tend to wander onto other things. One minute you are focussing on your breathing and the next minute you find yourself planning dinner and trying to work out what you need from the supermarket. Mindfulness is easy?
  • Remember mindfulness also includes acceptance and non- judgement. It’s very easy to respond reactively to a situation. We are conditioned to respond to specific experience in a certain way e.g. we view tend to view pain as a bad and negative experience. Our responses are usually automatic and we don’t realise we are doing it. Mindfulness is about taking a step back and trying not to respond automatically to an event but instead just observing feelings as they arise. Mindfulness in Practice
  • OKAY SO HOW DO I DO IT? When, where and how?
  • The great thing about mindfulness is you can do it anywhere at any time. However for most people it is something that needs to be practiced and it can take time to integrate being mindful into your life. Throughout the 4 sessions we will provide you with an audio of a guided mindfulness exercise to complete. After that we will also give you some tasks to help you incorporate mindfulness into your everyday life. Mindfulness Practice
  • All of the audios will be available for you to use whenever you want. They will be available for you to download and to stream online. Like with anything, the more you practice the better you become. We suggest you try and practice mindfulness at least once a day. This isn’t always easy but one minute of mindfulness is better than none. Mindfulness Practice
  • It’s okay if your mind wanders while you are practicing mindfulness. That’s completely normal and expected. Don’t be discouraged if you feel like you haven’t been mindful. In fact an act of mindfulness is noticing that your attention has wandered and bringing it back to the current moment. Once you notice you have drifted away from the present moment and are caught up in a thought or sensation, acknowledge what has happened and bring yourself back to the present moment. There is no right or wrong way to practice mindfulness. Mindfulness Pointers
  • Your first guided mindfulness exercise is in the link below XXXXInstructionsXXX. Each session you will be provided with one to listen to and follow along with. The aim of these exercises is to introduce you to techniques that let you practice bringing your awareness to the current moment and familiarise you with the methods of mindfulness. You can do this audio exercise sitting at the computer (or where ever you are accessing this from) The audio only runs for 5 minutes, all you have to do is follow along with what is being said. After you have finished listening to the audio click through to the second debrief power point, XXXINSTRUSTIONSXXX Guided Mindfulness Audio Exercise