5-Minute Pain Meditation

I don’t meditate very well. I have ADHD, depression, anxiety, and chronic pain, none of which lend themselves well to sitting quietly and focusing on just one thing. I also don’t even feel the need to meditate every day, but sometimes I want to try, if I’m feeling particularly upset or frazzled. I’ll sometimes incorporate into my daily reading and journaling routine.

I’ve found the best method for me is to set a 5-minute timer on the Insight Timer app with little bells going off on 30 seconds. Then I stretch my neck in various directions, focusing on the “sweet and sour” pain from that stretch and the underlying chronic muscle pain. It gives me something to concentrate on other than just blankness, and it tends to work very well for me, as I have a focus that calms me. I change stretch positions every time I hear a 30 second bell going off (I previously had tried doing these alternating movements just by keeping an eye on the timer, but I found that ended up being too distracting).

It’s short and simple but it works pretty well! I don’t feel the need to be able to meditate for a long time or even regularly, but it’s a great tool to have in my back pocket for when I DO need it. :)

I always meditate, journal, and read at my kitchen table in one specific chair, using my Moleskine professional journal (I love the layout) and a book holder for my book (keeps me from having to look down too much, which irritates my neck).

A cat will often get into my lap during this time. Today that cat was Schrodinger, who crankily meowed at me until I picked him up. :) Love my sweet old man cat.