Mindfulness for Pain Reduction
4.3 (6 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
2,390 students enrolled

Mindfulness for Pain Reduction

Mindfulness and Meditation to help reduce pain.
4.3 (6 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
2,390 students enrolled
Created by Sharon Key
Last updated 5/2020
Current price: $13.99 Original price: $19.99 Discount: 30% off
5 hours left at this price!
30-Day Money-Back Guarantee
This course includes
  • 3.5 hours on-demand video
  • 6 articles
  • 1 downloadable resource
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Mindfulness Pain Reduction
  • What is Primary and Secondary Pain
  • Thoughts towards pain
  • Attitudes of Mindfulness
  • Acceptance the present
  • Letting Go of the past
  • Patience with yourself
  • Gratitude
  • Habit Releasers
  • How Positive Affirmations can help
  • Connecting with others
  • Steps of Mindfulness for Pain Reduction
  • Body Scan Meditation
  • Sitting with Difficulty Meditation
  • Loving Kindness Meditation
  • Dial Control
  • No prerequisites for this course, just an open mind.

Mindfulness and meditation is an evidence based approach to pain reduction.  Learn how to practise mindfulness and meditation within your day to day life to help reduce pain. Recent medical research suggests that we can use our mind and our mind / body connection to help become more aware of our connections with pain and reduce it.  This course will allow you to learn about mindfulness for pain reduction in under 20 minutes a day for 14 days.  Equipping your with lots of different mindful tools to enable you to continue practising for the rest of your life.

Who this course is for:
  • Anyone who is interested in learning about Mindfulness for Pain Reduction
Course content
Expand all 46 lectures 03:44:07
+ Day 1 - Introduction
6 lectures 24:48

Acute and Chronic pain

Pain Statistics (NHS – England)

1 in 5 people in the developed world now suffer from chronic pain.

20 Million People in the UK are diagnosed as suffering from chronic pain annually.

Half of the people over 75 in the UK experience chronic pain on a daily basis.

“Pain can be described as Acute and Chronic, depending on its duration. Acute pain is of short duration and normally resolves when the body heals itself, for instance after injuries or operations. Pain can become chronic or long-lasting, this may persist after the body has healed so is often not a useful sensation.” NHS Bristol

Chronic pain can lead to clinical anxiety, stress, irritability, anger and exhaustion.

Half of those diagnosed with chronic pain subsequently experience depression.

Mindfulness and Meditation are scientifically proven to help with pain, anxiety, stress and depression.

Typical Causes of Chronic Pain

· Back

· Arthritis

· Injury

· Headache

· Cancer

· Heart Disease

· Fibromyalgia

· Chronic Fatigue

· Irritable Bowel Syndrome (IBS)

What is Pain?
Scientific research notes
What is Meditation
Short Meditation
+ Day 2 - Primary and Secondary Pain
4 lectures 18:12
The 2 Arrows Story

Mindfulness in Eight Weeks by Michael Chaskalson

In ancient times, arrows were used in hunting and also as weapons of war. If you were struck by one of them, you really felt it. Taking that as an analogy, the very early practitioners of mindfulness spoke of two arrows – the first one is physical and the second one is mental.

When the unmindful person is struck by an arrow, he or she is then very rapidly struck by a second arrow.

Imagine you’re on a battlefield and you’re hit by an arrow. That hurts! But then very rapidly another arrow comes flying in as your mind get going. “Why does this sort of thing happen to me?” “What’s going to happen now?” “How am I ever going to recover?” “I knew I should have never come to this battlefield“.” “I should have done better training!” On and on – your mind rapidly produces further arrows that add to the pain of the first one.

When the mindful person is struck by an arrow, they said in ancient times, they feel the pain of the arrow – and it stops there.

The first arrow represents the suffering that comes to all of us just from being human. Often, we don’t get what we want instead get want we don’t want. And even when we do get what we want, it’s impossible to hold on to it forever. That’s part of being human. But the way in which we usually deal with the pain and difficultly that comes our way causes us to be struck by the second, third, fourth and fifth arrows – and all of these are self-generated.

The Two Arrows - Text

Pain - Suffering occurs on two levels.

Firstly, there are the actual sensations felt in the body – this is known as ‘Primary Suffering’. This is sent to the brain from an injury, an ongoing illness or changes to the nervous system itself.

On top of this is ‘Secondary Suffering’, which is made up of all the thoughts, feelings, emotions and memories associated with the pain. These might include anxiety, stress, worry, depression.

The pain and distress that you feel are actually made from both Primary and Secondary.

If you can learn to separate the two you can greatly reduce, or even eliminate your pain.

Secondary Suffering tends to dissolve when you observe it with the mind’s eye. Mindfulness can allows you to do this.

It’s important to understand that although the sensation of pain is created by the mind, your suffering is still real. You really do feel it. It exists and it can be genuinely overwhelming. But once you understand that you can control the secondary pain, it can start to lesson.

Primary and Secondary Pain
Just Pause Meditation
+ Day 3 - Thoughts
4 lectures 15:32
You are not your thoughts
Notice your thoughts
CBT Model
+ Day 4 - 7 Attitudes
4 lectures 26:04
7 Attitudes of Mindfulness
How does pain serve your?
Turning towards pain
Body Scan Meditation
+ Day 5 - Accepting
4 lectures 20:11
Demon on the boat - Story
Body Scan Meditation
+ Day 6 - Letting GO
3 lectures 14:15
Letting Go
Letting Go - Separate yourself from pain
Clouds in the Sky Meditation
+ Day 7 - Patience
3 lectures 15:10

Meditation is a great way to practice patience.

“Drop by drop is the water pot filled. Likewise, the wise man, gathering it little by little, fills himself with good.” The Buddha

Pain Scale
Beach Meditation
+ Day 8 - Gratitude
3 lectures 14:20
Notice the pleasure and space
Visualising and Changing Pain
+ Day 9 - STOP and Observe
3 lectures 15:32
Dial Control Exercise
Body Scan Meditation
+ Day 10 - Habit Release
2 lectures 13:19
Habit Release
Sitting with Difficulty Meditation