He and his team worked with 40 participants who had their brains scanned while painful heat was applied to their legs, and had to rate their average pain levels during the experiment. Afterwards, they were split into two groups: some had to complete four separate 20 minute meditation sessions, while the rest spent their four sessions relaxing and listening to an audio book. The meditation practice was done by focusing attention on the breath.
On the final day of the experiment, all participants had their brain activity measured again, but participants in the mindfulness group were instructed to meditate while the painful stimulus was applied to their leg. Participants who actively meditated reported a 32 percent reduction in pain intensity and 33 percent decrease in pain unpleasantness.
“We were really excited to confirm that you don’t have to be an expert meditator to experience these analgesic effects,” said Professor Zeidan. “This is a really important finding for the millions of people looking for a fast-acting and non-pharmacological treatment for pain.” This study was published in the journal Pain.
Here’s a simple breath meditation to work with for decreasing pain. It’s done in four parts:
Part one – As you inhale slowly, silent count “one” and than as you exhale slowly, silent count “one”. On the next inhale count “two” and on the exhale count “two”. Maintain this counting pattern on the inhales and exhales to ten. Pause for a few breaths before continuing with the next breath pattern.
Part two – As you inhale slowly, silently count “one” and then exhale slowly. The next time you inhale, silently count “two” and exhale slowly. Do this to a count of ten. Pause for a few breaths before moving on to this next breath pattern.
Part three - Inhale slowly and then on the exhale, silently count “one”. Keep inhaling but only do the count on the exhale. Do this to a count of ten.
Part four – Simply inhale and exhale slowly. Don’t count. If, however, your mind become active, return to any of the previous counting patterns to silence the mind.