Mindfulness Exercises for Arthritis, Pain, and Stress

Mindfulness Exercises for Arthritis, Pain, and Stress


What are Simple Mindfulness Exercises for Arthritis, Pain Relief, and Stress Reduction?

It may be hard to imagine that mindfulness exercises as simple as sitting in a quiet place and focusing on your breath can help you cope with and improve arthritis, chronic joint pain, stress, mood, anxiety, depression, fatigue, and inflammation.
Yet, many scientific studies have proven what our ancestors have known for centuries. Mindfulness exercises can improve not only your physical symptoms but also help you deal with the emotional trauma that chronic pain causes.
So, let’s get started with a menu of simple mindfulness exercises you can begin practicing today. ❤

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Mindfulness — Take a deep breath!

1. Deep Breathing

Deep breathing is an easy way to relax and let your worries go. You may have heard of it by a different name like belly breathing, diaphragmatic breathing, or abdominal breathing. It’s one of the simplest techniques you can use to relax tense muscles and ease stress. Here’s how…


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If you prefer written instructions, check out:

Deep Breathing: Step-by-Step Stress Relief
WebMD tells you the benefits of deep breathing for stress and anxiety.

2. Meditation Practices

Meditation is a mind and body practice which has been used for centuries. It calms the mind and relaxes the body and helps you cope with illness. It’s a great way to improve your overall health.

Mindfulness meditation involves practicing mindfulness on the random stream of inner thoughts, feelings, and sensations as they flow by. It includes a focus on the present state of being as opposed to future or past events.


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Ten Step Meditation for Pain Relief —  www.innerhealthstudio.com
Meditation can help with coping and pain relief. This meditation for pain relief technique works best if practiced every day for 20 minutes to get rid of pain and have better pain management.

3. Gratitude Practices

Practicing gratitude has many benefits. It can not only improve your physical and psychological health, but helps you develop empathy while reducing aggression. It will even improve your self-esteem and help you sleep better at night.

How to Practice Gratitude | Unstuck —  www.unstuck.com
Practicing gratitude can help us get unstuck and stay unstuck. Gratitude helps us see our situation in a way that lessens panic and opens up our thinking.

4. Journaling

Journaling can help you reflect on your life and become more mindful. Regular journaling practice allows you to heal emotionally, physically, and psychologically. ✍


10 Journaling Tips to Help You Heal, Grow and Thrive — tinybuddha.com
We all have dark days, black moods, and anxious feelings. Use writing in a journal to explore the darkness. You will find your inner light when you do.

5. Visualization

Visualization involves imagining a beautiful serene scene, like a beach or forest, and let yourself relax into it. It can be done using just your thoughts, through guidance from a teacher or audio recording, or with a relaxing music playing. ?


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If you prefer written instructions, check out:

Visualization and Guided Imagery Techniques for Stress Reduction — www.mentalhelp.net
Visualization and Guided Meditation techniques involve the systematic practice of creating a detailed mental image of an attractive and peaceful setting.

6. Body Scan

Body Scanning is a method primarily used for relaxation. It involves paying attention to different parts of your body in sequence, allowing yourself to tense and then relax each part, paying attention to how each part feels during the process.

The body scan exercise helps you become aware of sensations in your body and relieve tension and pain. Typically starting with your feet, you slowly move your attention upward through your entire body. Here is how…


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If you prefer written instructions, check out:

Body scan mindfulness exercise for pain —  www.health.harvard.edu
Stress reduction expert Jon Kabat-Zinn recommends the body scan mindfulness exercise as the best form of mindfulness meditation for pain conditions.

Begin a Daily Mindfulness Practice

While meditation can be a prolonged activity, it doesn’t have to take hours of your day. Even a ten or fifteen minute session of meditation can provide some benefits of relaxation.

Finding the relaxation technique that’s best for you

There is no single relaxation technique that is best for everyone. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts to elicit the relaxation response. You may even find that alternating or combining different techniques provide the best results.

An Overview of the Best Types of Meditation for Stress

Matching this week’s topic, I have created a wonderful video that goes over the various types of meditations and explains what they are.

Check it out and while at it, slow down, breathe, and enjoy the relaxing music! ?


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Have you found and implemented a practice that works for you? Let me and other readers know how you got started and the benefits you've noticed in the comments below! ?

About the Author

Leveraging her 40+ years in health & fitness as well as the latest biohacking and longevity breakthroughs, Peak Performance Coach, Biggi Fraley, helps you remain healthy, fit, and active so that you can age gracefully, stay independent, and embark on exciting new chapters in life.