A new study published in the Journal of Pain has found meditation an effective tool in reducing pain and anxiety.

Here are some tips to meditate your pain away.

MeditationGeek, a user-friendly meditation blog, recommends these simple steps to meditating minor pain away.

Step 1: Stabilise your mind

Step 2: Identify the area where you feel pain.

Step 3: Focus your mind to the pain sensation in the area.

Step 4: Notice if the pain sensation changes.

Step 5: If your mind wanders, gently bring your mind back to the object of your meditation, which is a focused awareness on pain.

Mind stabilisation can be achieved with mindfulness meditation, described as "a simple mental exercise, which develops mindfulness and concentration by paying attention on a chosen object (for example, taste of food or activity you wish to focus on) and holding the attention for a period of time.

"Mindfulness meditation does not necessarily require sitting but can be practised while eating, walking, running, commuting, and doing other activities. This mental exercise also helps develop an ability to sustain mindfulness for prolonged time."

Here are helpful tips for quieting an unquiet mind:

• Meditate for only one minute (gradually move to 2,3,4... minutes)

 

 

• Use a timer to remind you of an end of a meditation session.

 

 

• Instead of trying to stop, welcome it whatever arises.

 

 

• If you cannot concentrate on the object of your meditation, pay attention to the thoughts and stories occurring in your mind instead.

 

 

• If you cannot meditate while sitting, meditate while eating, talking, running, etc.

 

 

• Discuss your problem with a mentor, teacher or experienced meditator.

   

   

• Practise meditation in a group (or join a retreat).

If you are interested in finding a meditation group, Shambhala, a meditation and spiritual center for Tibetan Buddhist-seekers and non-Buddhists, offers free meditation sessions with over 170 centers around the world: www.shambhala.org