It appears that meditation really helps with pain. In one study, participants were able to reduce pain sensations by as much as 25%. That’s more than with a placebo: a fake ointment only helped by about 10%.
In the experiment, participants were subjected to a heat element on their leg — not enough to cause lasting damage, but enough to feel pain. Half of the participants were instructed to meditate, while the other half received a placebo cream. Meanwhile, brain scans were taken.
Mindfulness meditation mainly activated areas in the brain associated with self-control. In contrast, those who received the placebo showed increased activity in brain regions related to pain processing. According to the lead researcher, this proves that the pain-relieving effect of mindfulness is real and distinct from a placebo effect.
The study was conducted on healthy individuals. More research is needed to determine if people with chronic pain also benefit from meditation. Initial findings are promising: just 20 minutes a day can already improve pain management.
Want to start meditating but not sure how? Try an app. There are many to choose from. Some apps, like Insight Timer, offer guided meditations that tell you what to focus on. Others, like Paced Breathing (free to download), simply help you focus on your breath.