Mindfulness Meditation for Pain Relief by Jon Kabat-Zinn

Author:Jon Kabat-Zinn [Kabat-Zinn, Jon]
Language: eng
Format: epub
Tags: OCC010000 BODY, MIND & SPIRIT / Mindfulness & Meditation, HEA036000 HEALTH & FITNESS / Pain Management, SEL019000 SELF-HELP / Meditations
Publisher: Sounds True

Experiment with dropping underneath the words, so that not only are you are hearing what I am saying but, at the same time, you are directly experiencing as best you can what is being pointed to in your own body, in your own mind, and in your own heart.

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The Power of Disciplined Practice—Texts of the Guided Meditations

The Power of Disciplined Practice —Texts of the Guided Meditations

As you engage with the guided meditation practices, it may help to keep in mind that the power of mindfulness develops with ongoing practice. And ongoing practice involves a high degree of repetition, as you are using the same guided meditations again and again and again. Practicing in this way is its own form of discipline, and it requires a certain degree of stick-to-it-ness, whether you feel like practicing on any given day or not. The meditations, no matter how short or long by the clock, may strike you at times as seemingly endless and boring. None of that is a problem. When our patients sign up for the eight-week MBSR program, we tell them that to be admitted, they have to agree to commit to practicing with the guided meditations on a daily basis over the eight weeks, whether they like them or not. We explicitly say that they are not required to like the guided meditation practices. They are just required to suspend judgment and do them as required over the eight weeks. Without a disciplined commitment to practice in this fairly radical way, without attachment to an outcome, even one as desirable as some diminution of pain, it wouldn’t make sense to take the program in the first place. We do say that at the end of the eight weeks, they are absolutely welcome to let us know as candidly and as graphically as they like whether the practices were helpful or not. But during the eight weeks of the program, we ask that they simply do the practices on a regular basis, at least six days per week whether they feel like it or not, whether they like them or not, whether they find them beneficial or not. The principle here is that if you ask a lot of yourself, you may actually reap considerable benefit. But if you only ask a little, the most you will get out of the program will be the little that you put in. When it comes to chronic pain conditions, or serious medical diagnoses of any kind, it really takes a considerable degree of inner motivation and time to taste the potential benefits of mindfulness practice.

Interestingly enough, sometimes the practices that people have the most resistance to can in the long run prove to be the most beneficial and powerful for them. So, boredom or impatience or frustration, if they arise, don’t need to be problems or impediments to benefiting from the practice. These are only passing conditions in the mind that come and go, just like anxiety, sadness, or joy. You could think

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