4 Best Meditations For Arthritis Pain Relief  

Research shows that there are big benefits of meditation for arthritis pain [1].

Studies shows that regularly practising meditation can help to stop the pain of arthritis. However, if you are to successfully use meditation for arthritis, it is imperative to stick to the practice and to continue to do it for twenty minutes per day every day. This will help to relieve many of the causes of arthritis, such as stress [2][READ: Meditation For Stress Relief]

According to the Arthritis Foundation, the following are the best meditations for arthritis. [1]

Try These Types Of Meditation For Arthritis


1: Guided Imagery & Guided Meditation For Arthritis

The easiest and most popular form of meditation is guided meditation (although, importantly, these are not the most effective methods, they are just simpler). Guided imagery can help to relieve stress [3], which is a primary cause of arthritis [2]

Performing a guided imagery meditation involves sitting comfortably, closing your eyes, and imagining peaceful scenes that relax you, such as being on a beach. These help to promote the relaxation response [3] which helps the body to relax, helping with the pain.

An even easier alternative is to use a guided meditation for arthritis. I have chosen one of the best ones from Youtube for you, below.

Pain Relief Guided Meditation for easing aches, pain, headaches

 

2: Mindfulness

Mindfulness is rapidly becoming the most popular type of meditation in the world and has been linked with numerous health benefits, including relief of rheumatoid arthritis and osteoarthritis pain [4].

Mindfulness is essentially the practice of focusing the mind on the present moment with a nonjudgmental attitude [READ: Mindfulness For Beginners]

When practising mindfulness for arthritis, you will want to observe the symptoms in your body nonjudgmentally. For instance, if you observe a sensation of pain or tension in your hands, you will meditate on this, becoming aware of the pure reality of the sensation, and then label the sensation. When you label the sensation, make sure you do so in a nonjudgmental way, such as by saying to yourself, “Tension in fingers”, or other words that express the pure reality of the present moment.

Arthritis Advice - Mindfulness

3: Dynamic Meditation

There are various different forms of active or “dynamic” meditation which can be very helpful. Perhaps the best types are tai chi and qigong.

Practices like tai chi and qigong have been scientifically proven to benefits people living with arthritis. [5]

Meditation doesn’t have to be done in a dimly lit room while seated in lotus position. You can meditate just about anywhere – the shower, standing in line at the supermarket, walking in the park or even while washing the dishes. Like mindfulness meditation, active meditation requires you to focus on the present moment intently, and gently acknowledge and let go of feelings, thoughts and sensations as they arise.

Mindful movement isn’t just limited to tai chi and qigong, however. The majority of gentle movement exercises can be turned into movement meditations. For instance, there is the Zen Walking technique, which is essentially mindfulness of walking. This easy movement can help to make us more aware of the body so we move in healthier ways, which helps to relieve aching joints.

4: Breathing Meditations

As a meditation teacher, I almost always advise my students to begin with some gentle beginners breathing meditations.

Breathing meditations like the Buddhist method Anapansati (mindfulness of breath) are very relaxing and can help to gentle relief aching joints.  The basic process involves meditating on the breath, observing when the mind wanders, and then gently returning the ind to the breath. This produces inner calm which can help the body to heal.

Conclusion

There are big benefits of meditation for arthritis, both rheumatoid arthritis and osteoarthritis. Gentle mindfulness exercises help to calm the mind, which an give the body an opportunity to heal itself. They also make us less reactive to pain [read: meditation for pain].

Try using the methods for twenty minutes each day, you will find them incredibly helpful.

AUTHOR: Paul Harrison

Paul Harrison is a mindfulness meditation teacher in Hamilton, Ontario, Canada.

 

SOURCES:

1: Types of Meditation for Arthritis , Arthritis Foundation, https://www.arthritis.org/health-wellness/treatment/complementary-therapies/natural-therapies/types-of-meditation-for-arthritis

2: Easing Stress, Easing Arthritis Symptoms, Ellen Greenlaw, https://www.webmd.com/arthritis/features/reduce-stress-ease-pain#1

3: Using Guided Imagery for Stress Management, Elizabeth Scott, MS, https://www.verywellmind.com/using-guided-imagery-for-stress-management-3144610#:~:text=Guided%20imagery%20has%20been%20found,in%20ways%20that%20would%20reduce

4: Mindfulness Meditation: A Primer for Rheumatologists, Laura A. Young, M.D., Ph.D., Assistant Professor of Medicine, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3045754/

5: Arthritis Research Canada, Benefits of Tai Chi for Chronic Conditions, https://www.arthritisresearch.ca/benefits-of-tai-chi-for-chronic-conditions/#:~:text=Of%20all%20the%20diseases%20studied,also%20improved%20after%20Tai%20Chi.

 


Guest Post

This article was submitted by a guest blogger. You can read about the author in the post above. If you would like to submit an article, please write for us (sponsored guest posts). Paul Harrison, Editor, THE DAILY MEDITATION.

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