Best Meditations For Arthritis Pain To Help You Cope 

meditation for arthritis

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

Studies show that regularly practising meditation can help to stop the pain of arthritis. Experts recommend that anyone using mediation for arthritis pain develop a daily practice of meditating for twenty minutes every day. 

Researchers state that with 20 minutes of daily meditation, arthritis pain reduces and so to associated complications such as stress.  [2][READ: Meditation For Stress Relief]

However, if you want to use meditation for arthritis pain, you need to know which meditation techniques to focus on.

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

Best Types Of Meditation For Arthritis Pain

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 [Harvard Medical School 2019], they are just simpler.

Guided imagery can help to relieve stress [2], which is a primary cause of arthritis [3]

When we do a guided meditation we sit and listen to a facilitator lead us through a relaxing meditation. For instance, this may involve imagining that you’re at the beach. Studies show that guided meditations promote the relaxation response [3], which helps the body to relax. In turn, this helps with the pain of arthritis. 

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 is has been linked with numerous health benefits, including the relief of rheumatoid arthritis and osteoarthritis pain [4].

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

When practising mindfulness for arthritis pain, 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 non-judgmental way, such as by saying to yourself, “Tension in fingers”. State what you are experiencing in a factual, non-judgmental way. 

3: Dynamic Meditation

There are various 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 help people living with arthritis. [5]. They also offer an excellent alternative to seated meditation. 

You can also try other forms of active meditation, for instance by meditating in the shower. 

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.

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. In turn, this helps to relieve aching joints.

4: Breathing Meditation for Arthritis Pain

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 gently relieve aching joints. The basic process involves meditating on the breath, observing when the mind wanders, and then gently returning the mind to the breath. This produces inner calm which can help the body to heal.

Conclusion

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

Are you suffering from arthritis pain? Would you like to learn meditation? Book an online meditation lesson with me today.

 

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: 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

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

 

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.

 

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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.