Vidyamala Burch, an acclaimed educator from the UK, has received accolades for her mindfulness courses aimed at pain management, illustrating the positive impact her work has had on the community. She has recently introduced HEALS, a new initiative designed to provide a well-rounded approach to coping with chronic pain and illness.
As someone who enjoys interviewing people, I approached my discussion with Burch with a set of prepared questions and a genuine sense of curiosity. I found myself feeling a bit awestruck at the opportunity to meet her.
However, it’s fair to say that my motivations extended beyond mere professionalism, as this conversation touched on personal matters as well.
Many individuals in my life, including myself, have faced the challenges of chronic pain and illness. At nearly 40, I finally overcame over 20 years of persistent and worsening lower back problems. I have friends in their 30s and 40s grappling with conditions such as fibromyalgia, chronic fatigue syndrome, migraines, and various issues affecting their adrenal and nervous systems.
My mother, who survived polio as a child, lived with continual chronic health issues throughout her life. She passed away unexpectedly a decade ago at just 67. While polio wasn’t the direct cause of her death, numerous discussions with her during her final years revealed a longing for relief from the burdens she faced due to years of complications, disability, and pain. I was present when she took her last breath, and I felt her body finally surrender.
To endure suffering ourselves, or to witness those we love endure it for extended periods, often without clear answers or effective solutions, leads to deeply personal inquiries. These questions resonate at the core of our emotions.
Why did this happen?
Why did it last so long?
Why does it feel isolating?
Where do these health issues originate, and why are they frequently so elusive, even with intense medical intervention?
Can mindfulness practices really provide meaningful insights into this complicated reality of living with chronic pain and illness?
While I was eager to engage with Vidyamala as a professional authority on mindfulness and pain management, I also wanted to seize the chance to connect with her as a fellow human being who has navigated this arduous journey and understands that the clinical language surrounding physical suffering often fails to address our deeper needs.
The clinical ways we think and talk about physical suffering can’t meet us fully where we need to be met.
Siri Myhrom: I’m interested in the origins of the HEALS Program. How does it differ from and yet work in harmony with your other courses?
Vidyamala Burch: I created Mindfulness for Health, an eight-week mindfulness program tailored for individuals dealing with chronic pain and long-term health issues. The idea for HEALS began back in 2000, when I started running that initial [Mindfulness for Health] course as an experiment in 2001.
Having lived with chronic pain and disability for almost 50 years, I found mindfulness to be vital in my healing journey. Despite my physical limitations, my quality of life has improved significantly.
Mindfulness serves as the foundation. Reflecting on my own journey to reclaim my quality of life, I realized that it was mindfulness combined with other strategies. I focused on my nutrition, movement, sleep patterns, and time spent in nature. This blend of mindfulness with additional aspects seemed incredibly beneficial, leading me to develop an applied mindfulness program.
This is what I envision: people can enter through either the HEALS pathway or the Mindfulness for Health pathway. I see both programs as complementary, offering two different ways into the same experience.
SM: Mindfulness emphasizes the importance of awareness, but I’m curious about how you interpret that, particularly for those who are already very conscious of their pain. How can awareness help alleviate suffering rather than enhance the focus on it?
VB: That’s a fantastic question because it’s somewhat counterintuitive. People often think, I’m painfully aware of my discomfort and don’t wish to heighten that awareness. Some might feel that focusing on my body, my source of torment, is the last thing I want to do.
These concerns are completely valid. In our programs, both Mindfulness for Health and HEALS, we address how using awareness can help explore what you categorize as pain. We encourage participants to examine both elements involved: the basic unpleasant sensations and the additional suffering caused by resistance to those sensations.
What most people perceive as ‘pain’ is actually a combination of unpleasant sensations plus the reactions that come from resisting them: anxiety, tension, and disrupted sleep. However, the only consistent aspect of any moment is the basic unpleasant sensations. Everything else stems from our reactions. By learning to accept these unpleasant sensations with kindness and tenderness, we can ease our resistance and allow much of the additional suffering to diminish. This leaves participants with just the unpleasant sensations, leading to a more optimistic perspective.
We introduce this concept in our programs right away. In the first week, we differentiate between primary and secondary suffering. Also, we emphasize that awareness grants us agency. When we are aware, we have choices. Without those choices, one may feel like they’re being swept away by an unrelenting force.
Awareness doesn’t necessarily make experiences pleasant. I think people misinterpret mindfulness as leading to a love for their pain. This is unlikely since pain is inherently unpleasant. However, mindfulness helps one relate to this unpleasantness with greater openness, kindness, and acceptance.
It’s essential to understand that by examining pain closely, you realize it is a process, not a fixed entity. I like to think of it as a river instead of a rock; it’s constantly changing. Most people view their pain as a solid object that has invaded their lives, but recognizing it as fluid can be liberating, allowing a less reactive response.
SM: Do your programs primarily attract those who are already familiar with mindfulness, or do you find a diverse mix of attendees?
VB: Each of my programs evolves through the input of potential participants. The initial iteration was a six-week course targeting individuals familiar with mindfulness who had health conditions and had previously worked with us. Their feedback was invaluable in shaping the program.
It was extended to 10 weeks.
My second group involved individuals who had no prior knowledge of mindfulness, yet each was dealing with a health issue. The participants were sourced from a cancer support organization and a fibromyalgia group, making this a fascinating case study. Both demographics responded positively to the program.
The third pilot involved doctors from a primary care clinic. Many of these physicians were unfamiliar with meditation and did not have health issues themselves, yet they participated to benefit their patients. Once again, the feedback was very encouraging. I’m now confident that prior knowledge of mindfulness is not a prerequisite for participating in this program.
SM: How does HEALS integrate with typical medical care?
VB: I can’t speak for the situation in the States, but here in the UK, we are facing a crisis in our healthcare system—insufficient funding, an aging population, and numerous chronic illnesses. Western medicine excels in emergency care, but when it comes to managing multiple chronic conditions simultaneously, it falls short. There’s a growing awareness that lifestyle significantly influences our health and wellness, especially given the rise in sedentary behavior, poor nutrition, excessive phone usage at night, and sleep issues. A new field known as lifestyle medicine has emerged here, and in the U.S., it’s often referred to as integrative care. This positions us well to introduce our program.
Our program is distinctive because mindfulness is its core component. Many individuals already know what they should do for their health, but struggle to implement and maintain those changes. My research suggests that mindful awareness is essential for achieving this, as it helps individuals recognize their experiences, allowing them to exert some control instead of being carried away by automatic reactions. The general practitioners who tried the program affirmed, “You’re on the right path. You’re ahead of the field. Keep pushing forward.”
SM: I’ve noticed that there’s a focus on taking small steps. Why is this approach effective?
VB: This insight stems from my experiences. Many people believe they need to effect major changes all at once—like switching jobs, overhauling their diet, and completely changing their exercise regime. Implementing drastic changes simultaneously often leads to a lack of sustainability because it becomes difficult to assess which changes made an impact, given the multiple variables involved. Instead, often the most effective approach is to make minor adjustments. In our program, I utilize a model called Tiny Habits, developed by B.J. Fogg. This approach is quite simple: you identify a prompt, implement a small behavior, and then celebrate your success.
For example, to incorporate some arm strengthening into my routine, I have some resistance straps near my office door. Each time I enter or exit, I use this as a cue to perform three to five exercises. Afterward, I celebrate that small achievement, which provides a dose of dopamine and boosts my motivation to repeat the action.
One critical lesson I’ve learned is that major transformations can stem from small, consistent nudges over time. I always explain to people that while we may not achieve perfection in these practices, maintaining an adequate level of participation can still lead to significant changes.
SM: Is the latest HEALS cohort starting on October 25th?
VB: Yes, the first session sold out within 24 hours and seems to be progressing very well. A key feature of this program is the use of buddy groups for testing. We form groups of four or five individuals based on their location, allowing them to determine how they wish to stay in touch—most commonly through WhatsApp. The goal is for them to reach out to one another daily to share updates on their progress.
SM: Does the buddy system aim to reduce the feeling of isolation often associated with chronic pain?
VB: Absolutely. Furthermore, these online programs benefit from fostering closer connections, as daily communication can help combat feelings of isolation. This approach is also integral to the tiny habits method for encouraging behavior change.
SM: If someone approached you for help but was skeptical, how would you present this work to create openness?
VB: We have conducted validated questionnaires during our three pilot phases, yielding concrete data. This work delivers measurable results: it helps reduce the tendency to catastrophize pain, enhances daily functioning, and diminishes feelings of depression and anxiety.
For those living with chronic pain or illnesses, I suggest they simply give it a try and assess their feelings about it. You can continue to live with your pain and illness while feeling unhappy and leading a tough life, or you can choose to find happiness and fulfillment despite them. Which option appeals to you more? By employing these straightforward, evidence-based strategies, we know they can help you reclaim aspects of your life. The program requires only about 10-15 minutes a day, along with a supportive group over 11 weeks. Many have reported a noticeable improvement in their quality of life, making it a low-risk opportunity. It’s about training your mind to work with you instead of against you. Most individuals don’t realize that their thoughts often antagonize them—research suggests that roughly 75% of our thoughts are negative, and an astounding 95% repeat. With minor adjustments across a broad spectrum, you can actively change that pattern.
Do you think that would resonate with someone feeling skeptical?
SM: I personally dealt with chronic lower back pain for about 25 years and consulted numerous doctors and tried various treatments. It was often frustrating to feel disbelieved, especially in the U.S. where there’s a common tendency to prescribe opioids or suggest surgical options, both of which I knew were often ineffective.
Finding contemplative practices truly made a difference for me, but it’s important to acknowledge the exhaustion many face. For those who have been living with chronic issues for extended periods, their hesitation often stems from the fact they’ve been through 10 to 15 ineffective solutions.
VB: Absolutely. At Breathworks, we prioritize believing individuals because what matters is not the diagnosis but rather their lived experiences. Chronic health issues can sometimes elude clear diagnoses, leading to disbelief, which is deeply distressing. When someone expresses pain, I believe them. This perspective emphasizes experience over diagnosis.
We all possess habits of resisting or battling our experiences. We can learn to coexist more peacefully with whatever we face. Personally, I still experience disability, have undergone multiple surgeries, and endure pain; however, my overall condition has seen significant improvement over time.
A lot has gradually…
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Over the years, I’ve noticed substantial changes. My breath is easier, calmer, and more open. I feel fitter and stronger, allowing me to escape a downward cycle and enter a more positive one.
You don’t need to remain resigned to your current situation. Small adjustments can significantly enhance your quality of life, and I believe this quality is paramount—much more than simply being able to walk or run. Although I can’t walk or run, I still enjoy a rich quality of life, which I find incredibly profound. Today, my existence is unimaginably better than it was 30 or 40 years ago.
SM: Being in the presence of those who truly see and accept you is a profoundly humane and nurturing experience that can pave the way for healing.
VB: Exactly. At Breathworks, we often hear people mention a sense of lightness. One woman, returning for the second week, expressed, “I feel like I’m learning to laugh again.”
She had engaged in awareness practices while suffering from significant pain and sadness. It wasn’t merely about gaining awareness; it was about embracing the ability to laugh again.
That realization was uplifting because our group consists of many individuals facing tough circumstances. Helping them discover ways to integrate lightness into their heavy experiences is a tremendous gift. I believe that in tough times, finding a lighter, yet not trivial, approach can be quite healing.
SM: While delving into meditation and deepening your understanding, did you have a defining moment that made you want to teach this to others? Or was it a more gradual realization?
VB: Reflecting back to when I was 25 and in intensive care, I had a significant realization about the present moment that transformed my life. I understood that my pain existed one moment at a time, and much of my distress stemmed from worrying about the future or ruminating over the past.
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That’s the brief version. I thought, I really want to understand what it means to be present. How can I cultivate that, and how do I train my mind?
Interestingly, this profound experience emerged from a challenging time; it wasn’t the blissful moment of a meditation retreat. Instead, it was a deeply existential experience.
I had a wonderful social worker who introduced me to some meditation tapes at the library. A couple of years later, I became a Buddhist, moved to a retreat center in England, and began exploring meditation, especially in the context of dealing with pain. I found that practical guidance was scarce; many kind people offered help, but few had specific advice on meditating with a painful body. I had to navigate my own path.
Over time, with insights from Jon Kabat-Zinn’s book Full Catastrophe Living, I learned to care for my experiences better—softening around them and alleviating the unnecessary suffering caused by my avoidance and strong preferences for different experiences. Through countless struggles and years of learning, I discovered approaches that worked for me. There are likely many others like that young woman in intensive care, unsure of how to cope. At that time, there were no medical solutions for my spine issues; it became clear that I needed to learn to co-exist with my situation.
This need for teaching stemmed from a desire to assist others facing similar struggles, so they wouldn’t have to endure a lonely, decade-and-a-half journey. I had an incredible support network, yet the specific guidance on meditating with pain was lacking.
Initially, my motivation was simply to help. Now, 25 years later, that motivation remains unchanged. It’s straightforward: if I can alleviate even one person’s suffering, that fulfills my purpose.
Initially, my motivation was simply to help. Now, 25 years later, that motivation remains unchanged. It’s straightforward: if I can alleviate even one person’s suffering, that fulfills my purpose.
SM: It appears that your efforts are indeed making a difference. The feedback suggests it’s working.
VB: It’s incredibly meaningful to me. My suffering has been reframed, and more importantly, it contributes positively to others.
What I genuinely appreciate about Breathworks and the HEALS program is their simplicity. It’s not complex or abstract teachings; it’s about being present, recognizing your experiences, letting go of aversion and attachment, and allowing love to flow through you. Just breathe in and breathe out—and, most importantly, relax!
That’s the essence of my teaching now: Relax! You don’t need much more than that. It’s practical and pragmatic. The purpose of meditation isn’t to achieve a “good” meditation; it’s to handle the moments of everyday life with greater ease, kindness, and connection with others.
The purpose of meditation isn’t to achieve a “good” meditation; it’s to handle the moments of everyday life with greater ease, kindness, and connection with others.
Many people genuinely say, It saved my life, and I wholeheartedly believe it saved mine too.