Mind-Body Connection for Pain Management: Vital Meditation, Mindfulness, and Movement Techniques to Ease Chronic Pain by Anna McConville DPT PT PNE

Author:Anna McConville DPT PT PNE [McConville DPT PT PNE, Anna]
Language: eng
Format: azw3
Publisher: Rockridge Press
Published: 2020-11-23T16:00:00+00:00

Mantras are useful for helping you stay focused and keeping your mind from wandering. This technique can be used anywhere from 5 minutes to, eventually, several hours.

Walking Meditation

Good for: chronic pain, joint pain, releasing tension, stress relief

A walking meditation can help you cultivate an awareness of how you feel in your body in each moment. This meditation allows you to bring your body, heart, and mind together as you move through life. Walking may be painful for you, but even at a slower pace, this meditation will help you anchor awareness of how you move your body with grace and presence. You can do this meditation as a standing meditation as well.

Let’s begin.

• Choose a place either indoors or outside that is 10 to 30 paces long. If you choose to go for a longer walk, these instructions can be used for that as well.

• Start by standing still and sensing the weight of your body and your feet, feeling the muscles supporting you and stabilizing your whole bone structure. Notice how your weight feels on your right foot and then your left. Feel your legs attaching to your pelvis, and feel how your spine arises from the support of your pelvis into the neck and shoulders, which support the weight of your head.

• Bring your awareness to your inner self. Place your hands in whatever position that is comfortable for you—resting easily at your side, behind you, or gently in front of you. Remain still but alert.

• As you begin walking, start with a slow pace, paying attention to the sensation of your feet and legs as they move. Feel the heaviness, lightness, tingling, pressure, or even pain if it’s present. Notice your sensations rather than your breath or a mantra. Be present in your body right now.

• Be mindful of the sensations that happen in your knees as you lift your feet and place them back down on the floor or the earth. Sense each step fully as you walk in a relaxed, comfortable way to the end of your path.

• When you arrive at your chosen stopping point, pause for a moment. Feel your whole body standing, letting your senses be awake. Turn to face the other direction.

• Before you begin walking, pause again and notice the sensations of your body: the heaviness, lightness, tingling, pressure, or pain if there is any present. Notice how your body feels in this space and how your feet support the weight of your total body.

• You may find it helpful to close your eyes before you begin walking to sense even more deeply. If pain or emotions arise as you are present in this exercise, stand still and bring awareness, kindness, and presence to yourself as you notice these conditions and let them wash through you.

• As your mind wanders—planning, judging, or worrying—gently turn your attention to the next step or the next sensation. No matter how long your mind has wandered, it is always refreshed as you bring it back to the attention of self.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.