I must admit, I don’t regularly practice meditation myself. However, as a healthcare professional, I believe in the value of techniques supported by consistent research. Mindfulness meditation may not help everyone, but it could make a significant difference for some, particularly for those managing chronic pain, stress, or conditions like headaches, TMJ pain, or lower back discomfort.

What is Mindfulness Meditation?

Among the various types of meditation, Mindfulness Meditation is the most researched. It has its roots in Theravada Buddhism, but its religious and cultural elements have been removed, making it universally accessible. Dr. Jon Kabat-Zinn introduced mindfulness meditation to the Western world and has taught it in medical schools for over 25 years.

Mindfulness meditation is defined as the intentional self-regulation of attention from moment to moment. Unlike forms of meditation that focus on a mantra or an object, mindfulness invites you to be aware of everything around you without judgment or reaction.

Mindfulness with Jon Kabat-Zinn

Benefits of Mindfulness Meditation

Research has shown that mindfulness meditation offers numerous benefits:

Reduction in stress and anxiety
Improved physical function and immune response
Better coping mechanisms for chronic pain
Enhanced well-being

For conditions like TMJ, headaches, or lower back pain, mindfulness can be particularly effective. By teaching patients to observe sensations as they arise—without judgment—mindfulness helps uncouple the pain sensation from the emotional alarm it triggers, reducing its intensity.

Dr. Kabat-Zinn explains this in his work with chronic pain:

“By repeated practice, the patient might learn to assume intentionally an attitude of detached observation toward a sensation… and to observe with similar detachment the accompanying cognitive processes which lead to evaluation and labelling of sensation as painful.”

This approach can also benefit stress-related conditions like anxiety, where the cycle of tension and worry amplifies discomfort.

Protocol: How to Practice Mindfulness Meditation

Mindfulness meditation can be as simple as tuning into your breath. Below, I’ve outlined three phases of practice that build on each other:

Phase 1: Tuning into the Present Moment

The first step is to recognize that the now is all we truly have. The past and future are concepts, but the present moment is where life unfolds.

Find a comfortable position. Sit, stand, or lie down—whatever feels natural.
Focus on your breath. Notice the most vivid sensation, whether it’s the air entering your nose, the rise and fall of your chest, or the expansion of your abdomen.
Ride the waves of your breath, moment by moment.
If your mind starts to wander (e.g., “This is boring” or “I have so much to do”), don’t judge yourself. Simply notice the distraction and gently guide your attention back to your breath.

This practice is about building awareness of when you lose focus and returning to the breath—no criticism, no judgment.

Phase 2: Expanding Awareness to the Body

Once you’re comfortable focusing on your breath, expand your awareness to include your body.

Tune into the sensations in your body. Feel the pressure of your feet on the ground, the weight of your back against the chair, or the texture of your clothing against your skin.
Include other senses, like sound, smell, and sight. For example, notice the ambient sounds around you without reacting to them.

This expanded awareness can be practised during everyday activities like walking, eating, or lying down. If you lose focus, simply return to the breath as your anchor.

Phase 3: Including Thoughts and Emotions

The final phase involves observing your thoughts and emotions as they arise.

Notice thoughts and feelings without chasing or rejecting them. Let them pass like clouds moving across the sky.
If you experience pain, anxiety, or stress, try distinguishing between the observation of the experience and the interpretation of it. For instance, instead of thinking, “This pain is killing me,” observe the sensation as an impermanent mind event.
By uncoupling the sensation from its emotional charge, you reduce its intensity.

This approach can help with chronic pain, as well as stress and anxiety, by shifting your relationship with discomfort.

Applications for Specific Conditions

Headaches
Stress-induced headaches often stem from tension in the shoulders, neck, or jaw. Mindfulness can help you notice and release this tension before the headache fully develops.
TMJ Pain
Mindfulness teaches you to catch moments of clenching or grinding your teeth—common contributors to TMJ issues. By observing these habits in real time, you can consciously relax your jaw before pain escalates.
Lower Back Pain
Chronic back pain can be exacerbated by poor posture or stress. Mindfulness helps you notice these contributing factors, like slouching or holding tension in your lower back, and allows you to make gentle adjustments.

Practical Tips for Daily Mindfulness

Start Small: Even a few minutes a day can make a difference.
Incorporate Mindfulness into Everyday Tasks: Practice mindful awareness while brushing your teeth, walking, or eating.
Combine with Treatment: Use mindfulness to complement chiropractic care or physiotherapy by tuning into how your body feels before and after a session.

Dr Notley

References

Originally posted on May 17, 2022 @ 4:40 pm

Mindfulness Meditation: A Simple Guide to Awareness and Pain Management