Restorative Yoga for Pain: Letting Go of Negative Thinking

Chronic Pain can be (at least partly) attributed to negative thoughts. The way we hold stress and tension in our bodies in response to negative thoughts can leave us physically sore, aching, and miserable. When we are in a habit of holding on to stress, it can send signals to our brains to maintain constant pain. Even when we’re not actively thinking the negative thoughts, the pain is still there.

To counter this, we can begin by acknowledging our own bodies’ powerful innate ability to self-heal. We can then begin a simple mindfulness practice. When we start being present to ourselves, we begin noticing sensation in the body, and also thoughts and feelings. A consistent mindfulness practice in which we sit with ourselves can dramatically reduce stress, increase peace, and help us let go of the guilt, shame, and fear and trauma that many of us experience daily. With practice and support, healing is possible! It is a personal journey but something that is accessible to anyone willing to meet themselves at the door.

Daily Mindfulness can come in many forms. Here are some suggestions from the Mayo Clinic:

● Pay attention to your surroundings. It's hard to slow down and notice things in a busy world but it gets easier with practice.

● Live in the moment. Try to intentionally bring an open, accepting and discerning

attention to everything you do.

● Accept yourself. Treat yourself the way you would treat a good friend.

● Focus on your breathing.

A Mindful 3 Part Breath: 5 minutes

Find a comfortable seat, feeling free to use supportive props. Eyes can be open softly or closed. Bring your right hand over your heart and then stack your left hand on top. Scan through the body and notice which muscles are being used to sit up tall, such as the core being engaged. Notice which muscles can be relaxed, such as the shoulders melting down away from the ears instead of being hunched up. Begin to notice your natural breath.

Slowly start to bring in a long, exaggerated breath, maybe growing taller or lifting your chin as you inhale to accommodate more breath. After filling up to the very top of the breath, lock the core and hold the breath in for 2-3 seconds. Then slowly begin to exhale, letting your exhale be even longer than the inhale. As you breathe, notice all 3 parts: the inhale, the pause, and the exhale. Notice physical sensations in your body and emotions.

After 5 minutes, bring yourself all the way down on your mat to rest. Notice how you’re feeling physically and emotionally here after practicing your mindful 3 part breath.

Journal Exercise - try jotting down your answers to these on notebook paper, and if you’re participating in Yoga Teacher Training, feel free to bring your answers to our next session for discussion.

Do you struggle with negative thoughts, and if so, what are they?

How do these thoughts make you feel?

Where do you think these thoughts originate from?

How do you think your life would change if you didn’t have these thoughts?