Pain is a difficult fact of life. It's not a question of if will experience pain, rather it's a question of when. It's estimated that one in five adults worldwide suffer from pain. In this video we discussed the evidence for mindfulness as a pain self-management skill. Some of the earliest research on mindfulness and pain dates back to the 1980s when pain patients learned mindfulness as a skill to help them distinguish between physical pain sensations, and distressing thoughts or feelings about the sensations. Mindfulness meditation is linked to increase activity in the rostral anterior cingulate cortex, and right posterior insula as well as decreased activation within the lateral prefrontal cortex. Taken together, these findings suggest that mindfulness may help reduce both the unpleasantness and anxiety of experiencing pain. Researchers have found that mindful individuals are better able to self-regulate while in pain as compared to unmindful individuals. For example, a mindful individual is less likely to get caught up in their pain by endlessly ruminating on it, and more likely to notice everyday pleasant experiences. While there's exciting emerging evidence about the potential benefits of mindfulness for pain and self-management, there are still many open questions. These include: what are the precise mechanisms involved? What is the optimal dose of mindfulness? How did different baseline patient profiles positively or negatively affect treatment outcomes? Pain is a complex process that involves cognitive, affective, and sensory dimensions. Mindfulness is only one possible approach to managing pain. There's evidence to suggest mindfulness is helpful for pain. Although the effects vary across different conditions. While the effects are generally modest given the risk-benefit of other types of treatments such as opioids, and the relatively low risk associated with mindfulness. It is an accessible viable option. Let's pause for a moment, so you can reflect on what you have learned so far. Listen to the seven minute guided audio meditation on being mindful of pain provided this week. Choose a quiet place, and close the door if you can. Turn off your phone and anything else that might interrupt you. Find as comfortable position as your body allows even if it is in considerable pain. For many people, sitting in a chair with both feet on the floor, backup right, but not too tight, hands resting in their lap is most helpful. If sitting in a chair is not supportive, feel free to adapt standing or lying down are options. You can close your eyes once you start the audio meditation if it's comfortable to do so, or keep them open with a soft gaze. Remember that if sensations, feelings or thoughts become overwhelming at any point during this meditation, then you can bring more of your attention to your external environment. Especially sounds and sights, and even stop the meditation if it still feels like too much.