Recognize the difference between the raw physical sensation of pain (e.g., vibration, tingling, stabbing) and the mental stories or projections about it (e.g., “I’m going to die,” “this is my fault”), as thoughts can amplify suffering.
Always get in touch with what your body truly needs in the moment, whether that’s an ice pack, medication, a walk, a bath, or a specific meditation practice, rather than rigidly adhering to a formal practice.
When pain is bearable, practice being with the actual felt sense experience of the pain, observing it as a changing, impermanent physical thing to transform your relationship to it.
Let go of the need to control or prevent pain, and instead focus on taking care of your body and living with what is occurring in each moment, understanding that pain is a deep teacher.
If you are new to meditation or not in a destabilizing place, stick with one specific practice (e.g., breath meditation) for a sustained period (weeks to a year) to learn your own system and understand patterns of mind and body.
If you are more experienced or going through a difficult period, come to stillness, drop the question “What do I feel like today?” into your body, and listen to somatic cues from your belly, chest, and feet to intuitively choose the most suitable practice.
When experiencing personal pain or suffering, ask yourself “Why not me?” not as a form of punishment, but to understand that pain is a universal human experience and part of being alive, fostering a sense of shared humanity.
During moments of panic or suffering, use the mantra “you’re not the wave, you’re the ocean” to acknowledge that your experience is not unique, connect with universal suffering, and potentially reduce anxiety.
If feeling overwhelmed by practice options or disconnected from your body’s needs, sit down, follow one inhale and one exhale, then observe what’s happening in your body, repeating this process to build the muscle of listening.
Allow yourself to use movement as an intervention for pain, even if it means stepping away from a formal sitting meditation practice, as it can be a needed intervention.
Utilize water, such as taking baths, as a helpful element for pain relief and even as a setting for meditation, as it can be very soothing.
When speaking with doctors, consider describing day-to-day pain as “discomfort” and reserving “acute pain” for very specific, severe experiences, to ensure accurate communication of your true pain level.
Practice bringing awareness to your mind, body, and emotions to untangle the unique nature of your personal experience of suffering.