Research at Harvard has shown that mindful meditation significantly reduces pain in fibromyalgia. Mindful meditation involves focusing on your breathing to help you concentrate on being in the NOW. By doing so, it distracts you from any discomfort you are feeling. It encourages you to breathe slowly and deeply. Many experts believe that inaccurate breathing, like slow shallow breaths or short quick breaths, contributes to a whole range of health problems including poor concentration, fatigue, and disrupted sleep patters.
Try these easy relaxation techniques
Simple mindful meditation:
1. Close your eyes and focus on your breathing.
2. As you inhale slowly and deeply through your nose, expand your stomach and hold for the count of 3.
3. Exhale slowly, drawing in your stomach.
4. Whenever your attention lingers on your pain or other thoughts bring it back to your breathing.
1. Think of a color that suggest good health. I prefer green.
2. Now think of a color that represents pain in you. I prefer red.
3. Begin the breathing steps listed previously.
4. On each inhalation imagine you are breathing in green and it is filling your body.
5. On each exhalation imagine you are breathing out red ridding you body of pain.
Self-hypnosis means you picture yourself as you want to be or feel you should be. Using affirmations, or mantras, helps you to reinforce the image. An affirmation is a positive statement that describes, in the present tense, an idea so your subconscious mind will accept it as reality. Examples include 'My body feels no pain and has energy' or 'my muscles are so relaxed'.
1. Breathe in and out deeply as in Simple Mindful Meditation.
2. Now imagine yourself as you would like to be. Get a good picture doing something you enjoy carefree.
3. Repeat your own affirmation with each out breath such as 'My body is pain free'.
Relax your muscles
Muscles always hurt in fibromyalgia. There is rarely a minute or an hour that goes completely pain free. Ask a fibro suffer and he or she will tell you a pain scale of 4-10 on any given moment. And when you are hurting your natural reaction is to tense muscles up which leads to more pain. Learning to relax your muscles can break this cycle.
1. Breath in and out slowly as in Simple Mindful Meditation.
2. Now focus on the muscle that is impacting your well being the most. Scan your body from you head to your toes. Breathe in and out just taking note of how those specific muscles feel. Acknowledge them and accept them. Focus on that spot, focusing on your breathing and just BE. Your muscles will naturally unwind and happier thoughts will fill your mind. Continue to the next painful spot as muscles relax.