Mindfulness is when you focus on being aware of what’s happening, what you’re doing and what you’re feeling in the moment. Meditation helps expand mindfulness through guided meditation or imagery, breathing techniques and progressive muscle relaxation. These techniques have been used and proven to help individuals manage symptoms of stress, anxiety and depression. They are often used as an alternative therapy for managing pain associated with a chronic disease or condition.
There is increasing evidence that a mindful meditation practice reduces a person’s pain experience. A study published in PAIN, revealed that “participants who were actively meditating reported a 32 percent reduction in pain intensity and a 33 percent reduction in pain unpleasantness (Riegner, G., Posey, G., Oliva, V., Jung, Y., Mobley, W., & Zeidan, F., 2022).” Senior author of the study, Fadel Zeidan, PhD, said, “This is a really important finding for the millions of people looking for a fast-acting and non-pharmacological treatment for pain.”
Another study, published in March 2016 in the Journal of the American Medical Association found “mindful-based stress reduction therapy helped improve symptoms in adults with chronic lower back pain” (Cherkin, D. C., Sherman, K. J., Balderson, B. H., Cook, A. J., Anderson, M. L., Hawkes, R. J., … & Turner, J. A., 2016).
Daily mindfulness practices can be helpful for people living with chronic pain because often an individual worries about their pain. These thoughts are normal and can affect mood and increase pain even more. Being able to focus on relaxing the body, noticing the breath and the feelings within the body, can help manage pain, as well as reduce depression and anxiety symptoms.
Including Mindfulness in any SilverSneakers classes
The mindfulness techniques found here can be implemented during the Relaxation segment of any SilverSneakers class. As an instructor, you have the gift of ending an exercise session with an enhanced sense of peace and well-being for each participant to carry with them as they leave your class.