Mindful Meditation

Mindful meditation is perhaps the most popular meditation technique; it involves paying attention to the present moment with no judgment. you focus on the here and now by homing in on your breath, your thoughts, your feelings, and any sensations in your body. The aim is to take note of any worries and let them go. Once you acknowledge them, and honor them as valid, you’ll have more control over how much you let them affect you.

Being present can help you stop dwelling on everyday stressors that make you angry, depressed, and fearful, all of which can make pain worse. mindfulness meditation helps relieve pain by engaging areas of the brain that help us uncouple physical sensations of pain from the thoughts, emotions, and meanings we often put onto pain. It can happen right away: A review of 85 studies found that, after just one meditation session—as brief as five minutes—reduced stress, depression, anxiety, and increased ability to control emotions.

How to do it is simple. Find a quiet place if you can and get in any position that is comfortable. Breathe normally and keep your gaze soft (or eyes closed) as you focus to your breath. Fix onto the sensation of your chest rising and falling. If your mind wanders, you can say “thinking” or “wandering” in your head as a cue to redirect your attention back to your breathing. Aim for five minutes a day.