The Role of Mindfulness in Managing Pain and Discomfort

2025/2/22

Mindfulness Exercises

Sean Fargo

@Sean Fargo : 我曾在慢性疼痛治疗领域工作，期间为成千上万的慢性疼痛患者讲解正念并引导冥想。大量证据表明，正念可以将疼痛强度降低高达93%。正念并非忽视疼痛，而是通过影响大脑和神经系统中的“闸门”来改变大脑处理疼痛的方式，减少我们感知到的疼痛强度。正念有助于舒缓神经系统，减少肌肉紧张和炎症，从而对抗压力引起的疼痛加剧。正念能够区分并处理两种疼痛：初级疼痛（生理感觉）和次级疼痛（心理/情绪痛苦），通过平静身心，改变与疼痛的关系，从而减轻次级疼痛带来的痛苦。正念并非消除疼痛，而是改变我们与疼痛的关系，培养接纳和不评判的态度。身体扫描技术有助于观察疼痛而不评判，从而打破紧张和焦虑的循环，减轻疼痛。正念运动，例如专注于步行等日常活动，可以帮助我们重新与身体连接，培养更强的身体意识，从而缓解疼痛。控制节奏，尊重身体的极限，避免剧烈活动，可以更有效地管理疼痛。三分钟呼吸空间技术可以在任何时间、任何地点进行，帮助我们重新连接当下，在混乱中找到平静，从而应对疼痛和压力。习惯释放法，例如改变日常习惯，可以打破负面思维模式，帮助我们从痛苦的循环中解脱出来。真正的疗愈需要关注体验的各个方面：生理感觉、思想、情绪和行为习惯，正念提供相应的工具和框架。作者的亲身经历增加了他们观点的可信度，他们的故事展现了正念的力量。慈悲接纳，以善良和接纳的态度面对痛苦经历，而不是对抗，这有助于我们自我疗愈。社会联系和善意对疗愈至关重要，罗斯托效应证明了强烈的社区感和社会支持对健康的积极影响。正念不仅是个人修行，也关乎培养与自身和他人的联系和慈悲。即使在痛苦中，也要寻找和珍惜生活中的快乐体验，这有助于强化大脑中与快乐、感激和满足相关的通路。正念并非逃避疼痛，而是以更强的意识、慈悲和技巧来应对疼痛，这包括处理疼痛的生理和情绪方面。正念练习可以从小处着手，循序渐进地融入日常生活，例如每天进行几分钟的冥想或身体扫描。非正式的正念练习，例如专注于日常活动中的感觉，可以培养全天存在的意识和觉知。即使在忙碌的生活中，也可以创造一个宁静的空间，例如通过调整环境或进行一些仪式来帮助身心放松。寻求正念老师或社群的支持，可以帮助我们克服练习中的挑战，并获得同伴的支持。即使面对慢性疼痛，治愈也是可能的，正念赋予我们改变与疼痛关系的能力，过上更有意义的生活。

Deep Dive

Chapters

This chapter explores the scientific basis of mindfulness in pain management, specifically the gate theory of pain and its impact on pain perception. It details practical techniques like body scan and the 3-minute breathing space, emphasizing the shift from resisting pain to accepting it.

Mindfulness can reduce pain intensity by up to 93%
Gate theory of pain: mindfulness influences brain's pain processing
Techniques: body scan, 3-minute breathing space
Distinction between primary and secondary pain

Shownotes Transcript

Can mindfulness truly help with pain relief?

This powerful episode explores how mindfulness can shift our relationship with pain—both physical and emotional. Drawing from scientific insights, this episode dives into practical techniques that can reduce pain perception and promote healing.

We also discuss key takeaways from You Are Not Your Pain by Vidyamala Burch and Danny Penman, a groundbreaking book on using mindfulness to navigate chronic pain.

Whether you’re experiencing discomfort, stress, or simply want to deepen your practice, this conversation will leave you with valuable tools to transform the way you experience pain.

What You’ll Discover in This Episode:

✔ How mindfulness can reduce pain intensity by up to 93%

✔ The difference between primary pain (physical sensation) and secondary pain (mental/emotional suffering)

✔ Why resisting pain can make it worse—and how mindfulness fosters acceptance

✔ The gate theory of pain and how meditation can actually change how the brain processes pain

✔ Mindful techniques like body scanning, mindful movement, and the 3-minute breathing space

✔ How habit releases can rewire your brain’s response to discomfort

✔ Why community and social connection play a crucial role in pain management

Explore More Mindfulness Resources:

📚 Book Mentioned: You Are Not Your Pain – Vidyamala Burch & Danny Penman

🌱 Deepen Your Practice:

Want to become a certified mindfulness teacher? Explore our Mindfulness Meditation Teacher Certification to learn how to guide others in mindfulness-based practices.

→ Click here to learn more

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