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Studies indicate that by confronting pain and discomfort, we may actually experience it less. Additionally, Ed Halliwell provides a guided meditation to help us stay mindful during challenging times.
Investigations into mindfulness illustrate the advantages of remaining present and gently addressing difficulties. Mindfulness-based relapse prevention (MBRP) teaches individuals with addiction issues to deal with cravings by staying aware of their sensations, rather than distracting themselves, avoiding them, or trying to fight them off.
Understanding the Importance of Being Present
A large study on MBRP revealed that participants trained in mindfulness consumed significantly less alcohol and drugs compared to those receiving cognitive-behavioral therapy and a control group involved in twelve-step and psycho-education sessions. The research team concluded that mindfulness proved to be the most effective approach, particularly in the long term, as it allowed individuals to “observe and effectively manage the discomfort linked with cravings or negative emotions.” Another study focused on smokers found mindfulness training to be over five times more successful than a standard smoking cessation program, with an abstinence rate of 31 percent compared to 6 percent after four months. Furthermore, research suggests that mindful individuals are better at managing their distress, rather than resorting to harmful reactions.
Staying aware of discomfort, both physical and emotional, comes with its advantages. Fadel Zeidan and his team propose that regular meditation practice leads to brain changes that affect how people perceive and relate to pain. Those who meditate show reduced activity in the primary somatosensory cortex, which processes pain, while displaying heightened activity in areas involved in pain regulation, including the anterior insula, anterior cingulate cortex, and prefrontal cortex. By gently approaching pain, individuals often report a decrease in their pain experience and a reduction in their resistance towards it. They may find themselves less entangled in negative thoughts and evasive behaviors that often amplify perception of pain. This phenomenon may explain why people with chronic illnesses frequently report a decrease in pain levels following mindfulness training, despite still living with their condition.
By gently approaching pain, individuals often report a decrease in their pain experience, and a reduction in their resistance towards it.
As early as 1971, researchers Robert Wallace and Herbert Benson discovered that meditation lowered activity in the sympathetic nervous system, which governs the “fight or flight” response. More recently, participating in mindfulness courses has been shown to decrease both activity and greyness in the amygdala, a vital measure of how intensely this reaction gets triggered. Mindfulness training is also linked to the thickening of regions in the prefrontal cortex, which is essential for enhancing the body’s ability to manage stress. After mindfulness training, the connections between the amygdala and other brain areas tend to weaken.
A crucial section of the prefrontal cortex involved in stress management is the anterior cingulate cortex (ACC). Poor function of the ACC is generally associated with impulsivity and a lack of mental flexibility, traits commonly exhibited by those under stress. Experienced meditators show increased ACC activity and enhanced ability to regulate stress. The ability to manage oneself during tough situations may be something that can be nurtured from a very young age. For instance, a study tracking preschoolers who participated in a mindfulness program for six months showed they exhibited less impulsive behavior compared to their peers who did not receive such training.
The Advantages of Facing Discomfort
Simply articulating unpleasant situations mindfully can positively influence stress levels. In one experiment, individuals with arachnophobia were tasked with moving closer to and attempting to touch a live tarantula. Some were instructed to comfort themselves as they approached, while others attempted to distract themselves. A third group was encouraged to acknowledge and embrace their fear by stating something like: “I am scared of that big, ugly spider.” Participants in the third group—the ones who consciously stayed with their fear—managed to get closer to the tarantula, felt less distressed, and had drier palms.
Engaging with challenges has a profound effect on overall well-being. Matt Killingsworth’s research into wandering minds suggests that people are generally less happy when distracted, even in situations typically seen as unpleasant. For instance, most people might not enjoy commuting, but they tend to feel happier if they focus on the journey rather than letting their minds wander. Additional studies have indicated that attempting to avoid stress can elevate the long-term risk of depression. Conversely, if we view stress as a normal, manageable experience from which we can learn—rather than something to be eradicated—we are likely to experience improved health and emotional well-being.
Experience This 15-Minute Guided Mindfulness Meditation
Once you have established a stable practice of mindfulness with breathing and body awareness, you can begin to approach difficult experiences.
At times, we encounter pain and challenging situations that may be beyond our control. In such cases, we can skillfully navigate these experiences by examining our relationship with them. Many of us have a tendency to shy away from challenges or try to eliminate unpleasant events. Unfortunately, this often heightens our feeling of stress, because if pain is already present, running away from it won’t make it disappear. Through mindfulness practice, we gently work to reverse this instinct by approaching difficult experiences that arise during our meditation.
It’s usually beneficial to start with small doses of this approach, focusing on challenges that are not overwhelming. Remember that you are in control of how you carry out this exploration. You can always return to your breathing as an anchor or temporarily set aside this practice if needed, treating yourself with kindness.
This practice involves extended moments of silence for reflection and awareness. If you wish for additional time, feel free to pause the recording as needed.
- Commence by settling into a comfortable sitting position. Sit upright, steady, and grounded. Feel your feet on the ground, your body on the chair, your spine straight, and your shoulders relaxed. Cultivate a sense of openness in your chest, with muscles relaxed, as you become aware of your breathing in your belly. Focus on the sensations of your breath as it flows in and out. Embrace being with your breath. Embrace being in your body.
- Now, broaden your awareness to your bodily experience. Be present in this moment with your body. Notice whatever you find and allow everything to be as it is. Pay special attention to sensations within the body that feel uncomfortable or challenging. There may be feelings of aching, throbbing, or stirring, or a…
“““html - Begin by acknowledging any sensations of tightness. These may manifest physically or as emotional feelings. If it helps, you can mentally label your experience with words like anger, pain, or restlessness. Pay attention to where in your body you are sensing these feelings and emotions.
- Next, try shifting your focus to an area with stronger sensations. Approach the intensity with curiosity. Observe how sensation qualities and intensities change from moment to moment. Are there variations in intensity or position? Try to remain present with the sensations, allowing any thoughts or urges to respond to fade into the background. Avoid the pressure of needing a specific outcome; simply focus on your current experience and observe it without an agenda, flowing with each moment.
- If it feels helpful, coordinate your breathing with your sensations, syncing them with your breath as it rises and falls. Inhale with the sensations, and exhale alongside them.
- Notice if there’s a tendency to resist or withdraw. You might catch your mind wandering into thoughts, ruminating, or seeking distractions. Perhaps you’re judging your practice based on whether the intensity shifts. As best as you can, allow these thoughts to coexist with your sensations, giving them space without feeling the need to engage or dismiss them.
- If this feels overwhelming, it’s perfectly fine to return to focusing on your breath or body, or even pause the practice. Being gentle with yourself is key; there are no right or wrong responses here. Simply observe what happens as you concentrate on areas of discomfort, allowing yourself to experience them without needing to act.
- If you’re comfortable, try breathing into the area of intensity. On your in-breath, open yourself to the sensations, and on the out-breath, feel a sense of softening and release. This isn’t about altering what you’re experiencing; it’s about fostering a compassionate connection to it. Inhale into the sensations, and exhale from them, permitting softness and acceptance.
- Stay with the intensity for as long as it feels feasible for you. You can gently shift your focus away and then back to the intensity, noticing the changes each time you redirect your attention. Approach this as a scientist would, exploring the experience without aiming for a specific result. Return to mindful breathing or body awareness when it feels appropriate.
This content was adapted from Into The Heart of Mindfulness by Ed Halliwell (published by Piatkus). Download Ed’s collection of 14 guided audio meditations from his books here.
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