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The Role of Mindfulness in Chronic Pain Management (and Why It Works)

2025/2/10
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Mindfulness Exercises
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Sean Fargo
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Sean Fargo: 作为一名正念导师,我经常接触到慢性疼痛的案例。正念练习已被证明可以显著减轻慢性疼痛,但它并非万能药,不能完全替代药物或手术。我建议在医生的指导下,尽可能利用正念来减少对药物和手术的依赖,因为许多药物都存在副作用和成瘾风险。正念不仅可以缓解疼痛本身,还可以帮助我们应对痛苦和各种形式的成瘾,包括药物滥用和不良行为。它也能有效治疗身体、情感和性创伤。许多人一开始会抗拒正念,因为他们不想关注疼痛。但重要的是要以同理心和关爱之心引导他们,帮助他们用心去软化痛苦,而不是通过思考或改变认知来逃避。我们需要注意到自己抵抗、评判和执着的方式,并努力宽恕。应对慢性疼痛需要循序渐进,即使是小小的进步也能带来改变。通过写日记或与人交谈,我们可以更好地理解这些感受。定期进行简短的正念冥想,可以逐渐改变我们的存在方式。区分身体感觉和对感觉的想法至关重要,因为人们常常将两者混淆。探索身体的真实感觉,判断它是愉悦、不愉悦还是中性的。觉察自己是否对不愉悦的感觉附加了“坏”或“错误”的故事,并软化这些评判。探索身体感觉时,从感觉安全的区域开始,逐渐接近疼痛的中心。通过逐渐探索身体各部位,培养感知能力,软化评判,并关怀身体。通过缩小或扩大意识范围,感受身体的 spaciousness 和 context。持续关注身体感觉,观察它们随时间的变化,以及改变意识范围、提供关怀或改变呼吸方式所带来的影响。运用直觉,探索什么感觉有疗愈作用,并以此为指导。逐渐接近慢性疼痛区域,观察身体的反应,并根据需要调整。承认身体的感觉、故事和评判,而不是试图接受它们。尝试用“允许它暂时存在”等词语来代替“接受”,观察自己的反应。软化身体和精神上的抵抗可以帮助缓解慢性疼痛。使用“软化”或“温柔”等咒语可以帮助我们解除这些抵抗和恐惧。投降不是向疼痛投降,而是向我们自己的抵抗和恐惧投降。恐惧会导致成瘾、癌症和自杀,因此我们需要软化和投降我们的抵抗,并有勇气温柔地面对现实。慢性疼痛是一个普遍的问题,需要更多的关注和支持。了解一些治疗方法和保持敏感性对处理慢性疼痛非常有帮助。慢性疼痛患者需要社区的支持,以重新与自己和他人建立联系。慢性疼痛是人类的一部分,我们不等于我们的疼痛。希望本集节目能为您的生活带来更多的意识、同情和缓解,并为那些您关心的人带来帮助。如果您有兴趣深入练习正念并成为一名正念老师,请查看我们的认证计划。疗愈是一个终生的旅程,而正念是您每一步的有力伴侣。如果您觉得本集节目有帮助,请与他人分享,留下五星评价,或在我们的社交媒体渠道上加入讨论。让我们继续传播正念和自我关怀的信息。

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This chapter explores the use of mindfulness in alleviating chronic pain, emphasizing that it's not a cure but a tool to reduce suffering and the need for medication. It highlights the importance of empathy and forgiveness in addressing pain and resistance, advocating for a gradual approach with "baby steps".
  • Mindfulness practice can alleviate chronic pain by up to 93%
  • It's not a cure-all and should be used in conjunction with medical advice
  • It addresses pain, suffering, and addiction by softening resistance and promoting forgiveness
  • It's a gradual process requiring "baby steps" and self-compassion

Shownotes Transcript

In this insightful episode of the Mindfulness Exercises Podcast, Sean Fargo explores how mindfulness can be a powerful tool for alleviating chronic pain. While pain itself is a physical experience, our relationship to it often creates unnecessary suffering. Through mindfulness, we can learn to soften resistance, shift our perception, and cultivate a gentler awareness of the body—offering relief without avoidance.

Whether you experience chronic pain yourself or support others on their healing journey, this episode provides practical tools for using mindfulness to ease suffering and reconnect with the body in a compassionate way.

What You’ll Discover:

  • How mindfulness reduces the perception of pain by shifting our awareness.

  • The difference between pain and the mental resistance that amplifies suffering.

  • Gentle techniques to explore the body with curiosity instead of fear.

  • Why softening judgment and resistance can help ease chronic pain.

  • Practical steps for integrating mindfulness into pain management.

Sean reminds us that healing is a journey and that small, compassionate steps can make a significant difference in how we experience pain—both physically and emotionally.

Timestamps:

[00:01:00] Mindfulness and Chronic Pain – How mindfulness can help alleviate suffering.

[00:05:00] Why We Resist Pain – Understanding the fear and avoidance cycle.

[00:10:00] Softening Resistance – Using mindfulness to change our relationship with pain.

[00:20:00] Practical Techniques – Guided awareness and breath-based strategies.

[00:30:00] Mindfulness for Healing Trauma – How mindfulness supports deep emotional and physical healing.

[00:40:00] A Lifelong Journey – Integrating mindfulness into everyday life for sustainable relief.

👇 Explore more resources from Sean Fargo and learn how to teach mindfulness with confidence!

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