A Little Bit of Mindfulness Meditation Can Reduce a Lot of Pain
“You might not need extensive training [in meditation] to realize pain-relief benefits. Most people don’t have time to spend months in a monastery.” —Fadel Zeidan, neuroscientist
In the study, a small group of healthy medical students attended four 20-minute training sessions on “mindfulness meditation” — a technique adapted from a Tibetan Buddhist form of meditation called samatha.It’s all about acknowledging and letting go of distraction.
So how did the researchers gauge the effect? They administered a very distracting bit of pain: A small, thermal stimulator heated to 120 degrees was applied to the back of each volunteer’s right calf. The subjects reported both the intensity and unpleasantness of the pain. If pain were music, intensity would be volume. Unpleasantness would have more of an emotional component, kind of like how much you love or hate a song.
After meditation training, the subjects reported a 40 percent decrease in pain intensity and a 57 percent reduction in pain unpleasantness. And it wasn’t just their perception of pain that changed. Brain activity changed too.