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meditation
SUPPORTED

Mindfulness-Based Interventions for Pain

Mindfulness meditation techniques that change how the brain perceives and processes pain. Multiple RCTs show improvements in pain interference, perceived stress, mood, and quality of life.

Source: Mindfulness-based interventions & cognition in MS – systematic review/meta-analysis (2024)

10-30 minutes
beginner
Dawn Ehde, PhD
PainMoodStress

How to practice

  1. 1Find a quiet, comfortable place to sit or lie down
  2. 2Close your eyes and bring attention to your breath
  3. 3Notice any pain sensations without judgment
  4. 4Observe thoughts and emotions about pain without reacting
  5. 5Practice daily for 10-30 minutes
  6. 6Consider using guided meditation apps or MS association programs

Important for MS: Always consult with your healthcare provider before starting new techniques, especially if you have specific MS-related concerns. Individual responses to techniques vary, and what works for one person may need adjustment for another.

Expert Source

Dawn Ehde, PhD - University of Washington

This technique is recommended by leading MS specialists based on evidence-based research and clinical experience.