When you’re in pain, the last thing you probably want to think about is deep breathing or chanting mantras. But meditation might be exactly what you need to feel better — and it’s free. The only “side effects” you might notice are feeling super relaxed or even drifting off to sleep.
How Meditation Eases Pain
“Meditation is basically about focusing on the present moment,” says Trisha Miller, LPCC, a licensed professional clinical counselor. Meditation won’t magically take your pain away, but it can help you stay calm and observe what’s happening in your body — including pain — without freaking out.
“When you accept discomfort instead of fighting it, your body relaxes, and that can increase your tolerance for pain,” Miller explains. “Meditation also triggers the release of endorphins — those ‘feel-good’ hormones that naturally help reduce pain.”
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Types of Meditation That Help with Pain
There’s no one-size-fits-all approach to meditation. Different styles work for different people. Here are a few that might help with pain:
✅ Mindfulness meditation – Focusing on your breath and staying present.
✅ Body scan meditation – Tuning into different parts of your body and noticing how they feel.
✅ Guided imagery – Visualizing calming scenes or positive outcomes.
✅ Transcendental meditation – Repeating a mantra to reach a relaxed state.
✅ Qigong or yoga – Combining gentle movement with mindful breathing.
“All types of meditation can help with pain,” Miller says. “It’s fine to try different styles and see what feels right for you.”
How to Meditate Through the Pain
Meditation doesn’t have to be fancy — no candles, incense, or chanting required. All you really need is a quiet spot and a comfortable place to sit or lie down.
“Find a position that feels good for your body where you won’t be interrupted,” Miller advises. “You can sit, lie down, or even lean against a wall — whatever works for you.”
Dimming the lights and having a soft pillow or blanket nearby might help you relax, but it’s not essential. “Being comfortable is important,” Miller says. “Use whatever helps you feel secure — but you don’t need anything special to meditate.”
What About Aromatherapy?
Some people like to add essential oils to their meditation sessions, but it’s not a must. If you want to try it, check with your healthcare provider first, since some scents can trigger health issues. If it’s safe, go with whatever scent helps you feel calm.
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Start Small and Build Up
Start with just five minutes of meditation. Set a timer or use an app or YouTube video to guide you. Try meditating a few times a week, and gradually increase to 15 or 20 minutes.
If your mind starts wandering (which is totally normal), just bring your focus back to your breathing.
Some healthcare providers even offer mindfulness programs alongside other treatments like massage, acupuncture, and nutritional support. If you need extra help, don’t hesitate to ask your doctor about options.
Bottom Line
Meditation isn’t a magic cure, but it can help you handle pain better and feel more relaxed. It’s free, easy to try, and you don’t need any special gear — just a quiet space and a few minutes of your time.
