WHAT IS MINDFULNESS?

Mindfulness is the practice of intentionally paying attention to the present moment, with curiosity and without judgement. It involves noticing thoughts, sensations, emotions, and experiences as they arise, rather than reacting automatically or becoming caught up in them.

In practice, mindfulness often involves focusing attention on something tangible—such as the breath, bodily sensations, sounds, or movement—and gently bringing attention back whenever the mind wanders. An important component of mindfulness is self-compassion: learning to observe experiences without trying to suppress, fix, or fight them.

Although mindfulness has its roots in ancient contemplative traditions, it is now widely studied and used within modern healthcare. Research supports its role in reducing pain-related distress, improving emotional regulation, and supporting overall physical and mental wellbeing.

Mindfulness is a skill. Like any skill, it takes practice—but it is learnable.

Online Resources

(Calm, Headspace, Livewellwithpain, Curable) that you can use to help you along the way - learning more about pain and how it works, adopting healthy lifestyle habits, and using self-care strategies to manage your pain.

HOW DOES MINDFULNESS HELP FOR MY PAIN?

Regular mindfulness practice can support people living with chronic pain in several ways. Brain imaging studies show that mindfulness is associated with changes in areas of the brain involved in pain processing, emotional regulation, and threat detection.

Mindfulness may help by:

  • Reducing pain intensity for some people
  • Reducing suffering and distress associated with pain
  • Calming the fight-or-flight stress response
  • Supporting parasympathetic nervous system activity (rest and recovery)
  • Improving mood, resilience, and emotional regulation
  • Reducing fear-based behaviours and increasing a sense of control
  • Supporting engagement in movement and daily activities
  • Improving sleep quality
  • Enhancing self-confidence and self-efficacy

Mindfulness is generally considered low risk and can be safely combined with other pain management strategies. Benefits are most often seen when mindfulness is practiced regularly and integrated into a broader interdisciplinary care plan.

WHAT TO EXPECT FROM A MINDFULNESS SESSION

  • Mindfulness can be practiced with a therapist, in groups, or independently, either in person or online. Once you understand the basic principles, mindfulness can be practiced almost anywhere.

  • Sessions may involve:

    • Sitting comfortably, lying down, or engaging in gentle movement
    • Guided breathing or attention exercises
    • Body awareness or visualisation practices

  • It’s common for mindfulness to feel unfamiliar or even uncomfortable at first. This does not mean you are doing it wrong. Like learning any new skill, it takes time to settle. While mindfulness may not suit everyone, many people find it a valuable tool for managing pain and improving quality of life.

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