b"Health and Wellness33MMiinnddffuullnneessssPPrraaccttiicceessf orrPPaaiinnfoAAwwaarreenneessss,,ccuurriioossiittyy,,aannddccoommppaassssiioonno ffeerrwwaayyssttooddeeaallwwiitthhppaaiinnoffBy L. Rebecca ConnellYou had such high hopes for today. YouWhat was it like during those couple of meant to really make great progress on thatmoments looking around? What's different workproject,ormeetupwithafriendornow? Looking for these three thingstwo beloved. And now there is another are ofbeautiful things, three boring things, and the your pain.exitsis a simple practice you can do when Big sigh. With mindfulness, we are invitedthe breath or body doesn't feel good. to bring awareness to what it is like in theCuriositymoment, with kindness. Practicing with curiosity, going toward the Responses to pain pain, is something you can try if you already What about when this moment is unbearablyhave a meditation practice. If you want to painful? Sometimes we don't want to be withpractice with pain, after you meditate for 15-this moment. We would give anything to have30 minutes, and your attention is relatively a different body sensation or a different momentbalanced and kind toward yourself, you can instead, thank you very much. So how cantakeonemomentandexploreyourpain. mindfulness meet pain? There are three waysNoticing its qualities. Does it have a color? How we can respond to pain with mindfulness:big is it? Is it throbbing, constant, stabbing, or 1. Bringing awareness to something else moredull? Where are its edges? Can you nd a neutral or positive, away from the pain.place where the pain ends, and the area of the body next to it feels relative ease? After 2. Approaching the pain with curiosity andthis minute of exploration, bring your awareness going toward the pain.back to the breath. 3. Bringing compassion to your experience.This practice of getting curious about our Awareness pain is a paradox. Why would we want to go Ifyoulike,youmightmoveyoureyescloser to something scary? When we go closer, away from this page and look around. See ifwe are bringing an attitude of curiosity, you can notice two beautiful things, like art,which is an antidote to fear. To learn more owers, a window, your pet, or a picture ofabout going closer to what scares us, it's nice your beloveds, friends, or nature. Now see if youto have a guide. Going directly toward pain is can notice three boring or ordinary things,a practice best learned from a teacher or a such as a table, cup, or phone. Sometimesmindfulness therapist.the nervous system likes to know where theMindfulness-based stress reduction groups exits are. You can also check out where thestarted at the University of Massachusetts windows and doors are.Medical School in 1979. What's lovely about msfocusmagazine.org 22"