How to Manage Your Pain Through Meditation: Meditation Techniques to Reduce Pain

Have you ever had to cope with pain? There are two main kinds of physical pain: chronic and acute. Chronic pain is often defined as any kind of pain that persists for 12 weeks or more, such as arthritis. Acute pain arises suddenly and is usually the result of an injury or other identifiable cause, such as toothache. Although prescription drugs can efficiently ease pain, long-term use of these drugs can cause your body to create resistance, requiring ever-higher doses to be effective. This is especially true for chronic pain, as symptoms persist over time. Addiction to painkillers is one devastating outcome of the need to escape chronic pain.


Mindfulness meditation is believed to be a viable alternative to drugs when it comes to pain management. Although research is still in the beginning phases, pilot studies focusing on the benefits of mindfulness have shown promising outcomes for patients suffering from chronic ailments such as fibromyalgia, back pain, migraines, etc.  According to one study, conclusive results also showed increased tolerance of discomfort, decreased reports of depression, and improved quality of life.

Pain Relief Meditation Techniques


Constant pain interferes with our everyday lives in a number of ways. Sometimes it feels like everything hurts and there’s no escape. It’s hard to have a positive outlook when pain is present. Pain can undermine our self-confidence and make it difficult to focus. Fortunately, there are non-pharmaceutical methods that can help.


Mindfulness meditation, notably, shows us that it is possible to remain aware of what we are experiencing in the present moment without having to accept or reject it. It also teaches us that everything changes, and that even in the midst of chronic pain there are periods of emotional and physical well-being. Finally, as we begin exploring and working with our current situation, we discover that part of our problem with pain is that – quite naturally – we want to escape it. This reluctance to accept our experience causes even more suffering. But we don’t have to reject our reality. As the famous saying goes, “Pain is inevitable. Suffering is optional.”


Mindworks Meditation App free trial download


An article in Psychology Today maps this out very clearly. “For people with chronic pain, there is a direct correlation between negative thinking and the level of pain they experience. It’s a vicious circle wherein pain triggers negative thoughts and self-talk which translate to feelings that coincide with suffering, and increases muscle tension and stress, which in turn, amplify the pain signals, triggering more of them.” The author goes on to suggest that training in acceptance strategies and mindfulness-based practices can make a world of difference.


Mindfulness meditation for pain management is often based on detached observation techniques. Here, physical pain is abstracted from experiences of cognitive and emotional pain. Some studies even suggest that meditation can successfully reduce or sometimes eradicate pain without causing any unwanted side effects.

The Power of Meditation


According to meditation teacher and psychologist Maria Camara, PhD, meditation allows us to accept our deepest emotions and let go. Meditation is also a powerful tool that can help us gain a deeper awareness of our physical states. It also helps us identify which actions cause more pain so we can mindfully avoid them when possible.


Studies have shown that meditation not only improves emotional resilience and reduces tension, it also causes structural changes within the nervous system and brain. Individuals who participated in one study experienced less distress and dealt with pain more effectively by using guided spiritual meditation than those who used traditional pain-relieving techniques.

Two effective Meditation Techniques to Reduce Pain


Walking meditation


This can be an effective meditation for pain relief. When walking, just focus your attention on the movement of your feet and legs, or on the sensations of your feet stepping one in front of the other.  Be aware of your body as it moves through space. You can also concentrate on other body movements, such as your arms swinging lightly as you walk. Notice the different sensations moving through your body. A lot of hidden feelings and emotions can come to light through the simple act of walking meditation.


Learn to Meditate at Mindworks


Mindfulness meditation


One of the best techniques for those who suffer from chronic pain, mindfulness meditation is all about awareness and unconditional acceptance of what is being experienced in the present moment. It starts usually with watching the breath but can also be applied to regular activities and habits (such as eating, brushing one’s teeth and showering). The practice of mindfulness refreshes the mind, pacifies negative thoughts and develops the ability to focus.


Mindworks: Meditation App is a great place to find guided meditations and other resources to help you with your practice. From Mind Talks to clear and accessible instructions given by distinguished meditation teachers around the globe to Daily Cup contemplations, Mindworks has everything you need to get you started and keep you going.


  1. Techniques to Reduce Pain by Through Meditation
    Thank you for your wonderful article, and for this valuable information

  2. Very good meditation technique. Thanx

  3. Thank you for this from today i do regular meditation thank you for information

  4. Great, health is wealth.

  5. There is a number of ways to prevent yourself from various pains. One of them is meditation. Meditation includes different methods like yoga, Ayurveda and astrology. It is said that the person who is fond of these three tools can easily get rid of tensions and pains.

  6. This article is very helpfull for relief of pain by doing meditation

  7. I think this is the nice way to remove pain by meditation. I like this way. Thanks

  8. Nice post. Got to know more knowledge about the importance of meditation and all. Thanks alot.

  9. As someone who lives in regular physical pain, I can say meditation does help.

  10. Very useful and helpful article,quite informative indeed

  11. I do agree. Meditation really helps in conquering pain.

  12. Thanks. This article truly helps.

  13. Thank you for this post. learned a lot about how meditation would reduce our pain. Loved it.

  14. Thanks a lot. Learned how meditation could reduce our pain. Really a helpful article. Luved it.

  15. Gotta try this to relieve my back pain, thanks for the info

  16. thanks for your article and for useful information . i have tried meditation many times before . it is very amazing method to heal from the pain of all the day . it had many techniques . i will recomend your article for my friends . thanks a lot .

  17. Very helpful post for the people who believe in self-hypnosis. Will highly recommend people to visit this post.

  18. very helpful information about pain reducing by meditation ……

  19. Thanks for sharing such an interesting and informative article. I learnt a lot from this website.
    These meditation techniques are very useful.

  20. Very important information and tips for Manage Pain Through Meditation, thank you for sharing.

  21. you have such a great info about meditation, it helps me a lot to learn about to get relief from pain.

  22. This has always been my everyday activity. Meditation is helpful and good for the soul. Thank you so much for sharing this with us.

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