Lessening Period Pain With Meditation

You’re likely more than familiar with menstrual cramps; that throbbing, uncomfortable pain in your lower belly. They strike before or during your period. The discomfort can range from slightly irritating to severe enough to disrupt your daily routine. Some common ways to cope with cramps are by taking pain relievers, applying heat to your tummy, resting, or even exercising. Buy what about meditation? This ancient practice is said to help us increase our resilience to pain. So, can meditation help to lessen menstrual pain? Let’s figure it out!

Why do you get menstrual cramps in the first place?

Around “That Time of the Month”, your uterus contracts. Responsible for these contractions are lipids called prostaglandins, which are involved in pain and inflammation. Higher levels of prostaglandins are associated with more intense menstrual cramps.

Of course, every person is different. You might be at more risk of suffering from menstrual pain if you are under 30, started puberty early, have a family history of menstrual cramps, bleed heavily during periods, have irregular bleeding, or smoke. Chronic cramps and pain is also caused by specific underlying conditions such as:

• Endometriosis. A condition in which the endometrium(the tissue that usually lines the inside of the uterus) grows in surrounding areas.
• Uterine fibroids. Benign lumps that grow on the uterus.
• Adenomyosis. When the endometrium breaks through the uterus’ muscle wall.
• PID (pelvic inflammatory disease). An infection of the female reproductive organs (including the uterus) that is caused by an STI.
• Cervical stenosis. A narrowing of the lower part of the uterus (cervix), which impedes the menstrual flow, leading to a painful increase of pressure within the uterus.

While mild menstrual cramps are normal, you should see a medical professional if the pain is severe enough to interfere with your daily life.

Coping with menstrual pain

There are many ways to deal with menstrual pain. If the pain is mild, taking a pain reliever; aspirin or acetaminophen should suffice. Heat is also a good alternative. Simply place a hot water bottle or heating pad on your lower stomach or back. Here are some other options:

• Drink water;
• Exercise;
• Quit or minimize caffeine intake and tobacco;
• Massage your belly;
• Rest as much as you need;
• Meditate.

Meditation and pain

Meditation is an ancient practice, which has been linked to a wide range of positive benefits. On a basic level, most of us know that meditation helps us relax, let go of our negative thoughts, and experience much-needed mental clarity. Yet, research suggests that meditative practices can also improve our physical well-being by boosting the immune system or even helping us feel less pain.

Studies show that people, especially those with chronic pain, can seek treatment through mindfulness meditation. Although there is still room for large-scale research and trials, modest studies show that meditation can lessen pain and improve quality of life. Most recently, a promising study by the National Institutes of Health (NIH) claims that being more mindful correlates with lower pain sensitivity. As well as a higher deactivation of a brain circuit known as the default mode network.

The default mode network is composed of brain areas that are active during resting states. Or in other words, when a person is not paying attention to the outside world. This network is made of 3 brain areas:

1. the posterior cingulate cortex,
2. the medial prefrontal cortex,
3. and the angular gyrus.

Meditation reduces activity in this network. The study found that a higher state of mindfulness (often cultivated through meditation) deactivates the posterior cingulate cortex. Those who reported more pain at a certain time had heightened activity in this part of the brain. In short, mindful people are less caught in the experience of pain, which leads to lower pain reports.

Related; The Surprising Effect of Sound Therapy on Menstrual Pain

Lessening menstrual pain with meditation

As mentioned above, meditation can help you soothe and manage pain. By increasing mindfulness and promoting deep relaxation, it changes your approach to pain, making you less focused on it and more resilient. However, it’s important to bear in mind that **meditation should not be taken as a complete substitute for more traditional pain-relief methods **(pills, heat, massages, etc). This is especially if you suffer from severe menstrual cramps. Rather, meditation is an excellent addition that can help you manage your response to pain and feel more in control.

Let’s try this easy and effective meditation!

1. Sit in a comfortable position. If it’s not possible, lie down. The goal is to be as comfortable as possible in a quiet and peaceful environment.
2. Place one hand on your chest and the other where your uterus should be. Close your eyes and try to relax your muscles.
3. Picture a warm and serene place. This could be a forest, a beach, the countryside, or a location that is precious and familiar to you.
4. Breath in and out, deeply and slowly. Try to extend the exhale for longer periods than the inhale.
5. Visualize that your body is filled with your chosen place’s warmth and light. This light kindly embraces your uterus and soothes the pain.
6. Continue breathing in and out and visualizing your place until you feel like you are actually in it.

Enhancing your Meditation Practice with three-dimensional sounds

So, now you know the causes of menstrual pain, its common treatments, and how meditation can help. If you are determined to incorporate meditation into your routine and increase your resilience to pain, why not enhance your practice with advanced sound technology? Listen to Beginning.com’s soothing sound journeys to calm your mind, relax, and cultivate mindfulness.