10Sep
We want to avoid pain at all costs. That is why there are so many different painkillers, but there are also other solutions than pills. For example, mindfulness meditation seems to help particularly well. And not as a placebo effect, as was always thought.
This form of meditation has been used for centuries in various cultures to combat pain. Up until now, it had only been shown that it works, purely by the expectation that this is the case. But now it appears that mindfulness also reduces pain via other brain mechanisms. Researchers from the University of California compared a placebo cream, a fake meditation and mindfulness meditation in a group of test subjects and placed the participants in a brain scanner.
What is mindfulness?
Mindfulness is the practice of focusing your attention on what is happening around you at the moment. It is about being fully aware of the present experience and an open, gentle attention to what presents itself, both positive and negative.
The Power of the Mind
Not only did the mindfulness meditation significantly reduce the intensity of pain, it also reduced brain activity associated with pain and negative emotions. The placebo cream, on the other hand, only affected brain activity associated with the placebo effect, without changing the actual experience of pain.“The mind is incredibly powerful, and we’re still figuring out how to harness that power for pain management,” acccording to the researchers . “Mindfulness meditation can directly impact the experience of pain by decoupling pain from the self and letting go of judgments, without medication, expense, or special equipment.
Pain Stimulus
The study involved 115 healthy participants, divided into two trials. They were randomly assigned to four interventions: a guided mindfulness meditation, a sham meditation (deep breathing only), a placebo cream (Vaseline) that they thought would reduce pain, and a control group that listened to an audiobook. The researchers applied a painful but harmless heat stimulus to the back of their leg and took brain scans before and after the interventions.To analyze the participants’ brain activity, the researchers used a technique called multivariate pattern analysis (MVPA). This technique uses machine learning to unravel the complex neural mechanisms of pain, including the effects of the heat stimulus, negative emotions, and the placebo effect. This allowed them to determine whether mindfulness meditation and the placebo activate similar or different brain processes.
Direct effect on pain
Although the placebo cream and the sham meditation reduced pain somewhat, mindfulness meditation was much more effective. The researchers also found that mindfulness meditation reduced the synchronization between brain areas involved in introspection, self-awareness and emotion regulation. Together, these areas form the neural pain signal (NPS), a brain activity pattern that often occurs in various forms of pain. The placebo cream and the sham meditation led to no change in the NPS compared to the control group, and instead activated completely different brain mechanisms.Results showed that the placebo effect has long been thought to overlap with brain mechanisms of active treatments, but these results show that this may not be the case for pain. Instead, these two brain responses are completely different, confirming that mindfulness meditation is a direct intervention for chronic pain, independent of the placebo effect.
Better than placebo
In modern medicine, a treatment is considered effective if it works better than a placebo. Since mindfulness meditation is more powerful than placebo and activates other neurobiological processes according to this study, this has important implications for the development of new treatments for chronic pain. However, more research is needed to confirm the effects in people who actually have chronic pain.In the long term, the researchers hope to develop more effective pain management strategies that harness the power of mindfulness to reduce pain. Millions of people live with chronic pain every day. They may be able to do more to relieve their pain than we previously thought. In our clinic we are eager to further explore the neurobiology of mindfulness and discover how we can use this age-old practice to help people with chronic pain.
What Are 5 Steps to Becoming More Mindful?
So what is Mindfulness and can you learn it to practize it by yourself? For sure, it's about observing our thoughts and surroundings without judgment. You go in your own mind, and experience your environment, focus on what you hear, feel, and smell. and you are creating a space where calmness and clarity can grow.
Mindfulness is more than a practice; it’s a way of life. We’ve distilled the essence of becoming more mindful into five practical steps. These steps are designed to introduce mindfulness into your life and integrate it into the fabric of your daily routine, ensuring that mental well-being becomes a sustained state of being.
1. Set Time Aside for Meditation
The first step is to dedicate time to meditation. This doesn’t require any special gear or a specific location; it’s about carving out moments in your day to focus solely on the practice of mindfulness. Whether it’s a quiet corner in your home or a serene spot outdoors, finding a space that feels right for you is key. Remember, the commitment to allocate specific times for mindfulness lays the foundation for a more present and focused life.
2. Focus on the Present Moment
At the core of mindfulness is the ability to dwell in the current moment fully. It’s about letting go of the past and future, focusing instead on the “now.” This might seem simple, but in practice, it requires letting go of judgments and preconceptions, allowing yourself to be fully immersive in the moment. Life Insight encourages you to approach each moment with openness and curiosity.
3. Let Your Thoughts Flow
Mindfulness involves observing your thoughts and emotions as they are without getting caught up in them. It’s natural for the mind to wander or for judgments to arise during your practice. The key is to acknowledge these thoughts and then allow them to pass without attachment. This practice of observation without engagement helps cultivate a serene mind.
4. Return Your Mind to the Present Moment
Distractions are a normal part of the human experience. When you find your mind wandering to matters of the past or future, gently guide it back to the present. This may happen often, but it’s the act of returning your focus that strengthens your mindfulness muscle. Each time you do this, you reinforce your ability to live fully in the present moment.
5. Be Kind to Yourself
A crucial aspect of mindfulness is practicing self-compassion. It’s important to approach your practice without judgment, even when it feels challenging. If your thoughts wander or if distractions arise, treat yourself with kindness and understanding. Recognize these moments as opportunities for growth and gently redirect your attention back to the present.
Note from Dr. Anne
Mindfulness is a rewarding practice that offers profound benefits for your mental health and overall well-being. By integrating these five steps into your daily life, you’ll begin to experience a transformation in how you relate to yourself and the world around you. At Life Insight, we believe in the power of mindfulness to heal, transform, and uplift. If you’re ready to explore the depths of your inner landscape and cultivate a more mindful, present life, we help you with this through our CBT-training. Feel free to contact us for a consultation.
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