Mindfulness practice

Mindfulness practice

Automatic pilot 

Have you noticed when you are doing things which are familiar, like driving the car, your mind can often be somewhere else? You might be remembering an event from the past or worrying about something that might happen in the future.

Being on ‘automatic pilot’ means we can lose touch with the ‘here and now’ experience. When we spend a lot of time in our heads, we spend less time in our lives.  

What is mindfulness? 

‘Mindfulness’ is the opposite of automatic pilot; it is about experiencing the world as it happens here and now, in the present moment. Jon Kabat-Zinn defines mindfulness as ‘paying attention in a particular way; on purpose, in the present moment and non judgementally’.

Mindfulness helps us to look at thoughts and feelings from a distance without becoming tied up in them and to notice old, unhelpful habits that don’t help us anymore. Becoming more mindful and accepting what is going on for us physically, emotionally, and in our minds help us become more comfortable in our own skin and less likely to seek constant distraction. Becoming more aware of our thoughts and feelings, means we can choose how to respond to them. ‘Checking in’ with the body helps us to recognise warning signs before we do too much.  

Mindfulness is not a form of relaxation, although it can be relaxing. Just like any new skill it takes time and practice to be useful. Learning how to be more mindful can help some people who have pain, although it doesn’t suit everybody.  

How can mindfulness help me? 

Regular Mindfulness practice can help to:

• Improve peace of mind
• Enhance general wellbeing
• Reduce stress
• Reduce worry/anxiety
• Improve focus
• Increase creativity

Mindfulness helps us focus on the here and now. Through practice we might be able to notice thoughts, emotions and body sensations without becoming overwhelmed.

Steps towards becoming more mindful

Here are some ideas that might help you to become aware of the ‘here and now’:

1. Pay attention to your breathing – nothing else just focus on the breath.  
2. Really look at the view in front of you. Notice the shade and light, the colours, lines, depth and movement.  
3. Notice signs around you. What can you hear right now?  
4. Really listen to other people. Really listen to what they are saying, notice the sound of their voice.  
5. Notice what you can feel. Notice the feeling of clothes on your body, the air on your skin, the chair against your back.
6. Taste your food as if it’s the first time you have ever eaten these foods. What are the textures, flavours, colours and smells? Take your time eating.  
7. Pay attention while you are doing day to day tasks such as showering or brushing your teeth. Notice what you can hear, see, touch, taste and smell.  
8. Move with purpose. Really connect with your body as you move. How do your muscles feel as they stretch and contract? What do you notice?  
9. Pay attention when you drive. Does your mind wander? Do you often get impatient or angry when driving? See if you can notice your mind chattering away and remain focussed on driving.

Managing set backs

It is a normal part of living with long term pain to have occasions when the pain flares up or worsens. Sometimes it is because there are particular goals you want to achieve, exceptional circumstances or important life events. Sometimes there is no obvious reason.

People tell us how frightening it can be when they have a “flare up”. This is a time when, perhaps like you, they say:         

            “Maybe something has been missed” 
“I knew there was something wrong” 
            “I need to get this sorted”

However, most recurring episodes of pain are not caused by serious damage and will normally improve over time.  

Tips to help during a flare-up:

• Relaxation.
• Breathing – remember diaphragmatic breathing to encourage relaxation.  
• Thinking patterns – remember, it is a “flare-up” of your pain only and is not harmful.  
• Use of adjuncts – heat may be beneficial. Anything which normally provides temporary relief can be made use of now.  
• Initially, rest and relaxation may be all you can manage. It is ok to rest but remember any period of rest for longer than 48 hours is not advisable.
• Try to slowly alternate between periods of rest and gentle graded stretches throughout the day. This will help decrease muscle spasm.
• Remember to keep moving and stretch gently.
• Use of music – any favourite CD to relax to whilst working through these steps. 
• Speak to partners, family, or friends for support.
• Use of painkillers sometimes may help in a guided return to activity.