In a recent study published in the journal Social, Cognitive and Affective Neuroscience, researchers from Yale, Dartmouth and Columbia examined the effects mindfulness can have on both physical and emotional pain. Defined as “a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique,” the study showed that mindfulness can indeed have profound benefits for pain management.
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After study participants were introduced to mindfulness concepts for only 20 minutes, they were tested while undergoing brain imaging scans. The participants were tested on physical pain response while high heat was applied to their forearm, and they were also tested on emotional pain response while being presented with negative images. During both tests, researchers found significant differences in brain signaling pathways when the participants were asked to respond as they usually would, verses when the participants were asked to use mindfulness techniques.
When the participants used mindfulness techniques, they reported feeling less pain and less negative emotions. Study author Hedy Kober explained, “It's as if the brain was responding to warm temperature, not very high heat.”
The researchers noted that the results cannot be attributed to conscious willpower, because no neurological changes occurred in the prefrontal cortex, which regulates conscious or rational decision-making.
“The ability to stay in the moment when experiencing pain or negative emotions suggests there may be clinical benefits to mindfulness practice in chronic conditions as well — even without long meditation practice,” Kober said.
It may sound simple, but it often takes a concerted effort to remain in a mindful state, especially if it’s new to you. But doing so can offer some very significant benefits to both your mental and physical health. To learn more, read, “Techniques for Practicing Mindfulness and Meditation.”