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Pain Medicine 2016; 17: 628635 DOI: 10.1111/pme.12883GENERAL SECTION Original Research Articles Brief Mindfulness Meditation Training Increases Pain Threshold and Accelerates Modulation of Response
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Find a quiet and comfortable space where you can sit or lie down.
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Close your eyes and take a few deep breaths to center yourself.
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Begin by bringing your attention to your breath, noticing the sensation of the air entering and leaving your body.
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If your mind starts to wander, gently redirect your focus back to your breath.
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Next, bring your attention to your body, noticing any sensations or areas of tension.
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Allow yourself to fully experience these sensations without judgment.
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As thoughts or emotions arise, acknowledge them without getting caught up in them and simply let them go.
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Continue to breathe deeply and stay present in the moment.
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When you feel ready, slowly open your eyes and take a moment to reflect on your experience.

Who needs a brief mindfulness meditation?

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Anyone who wants to reduce stress and promote relaxation can benefit from a brief mindfulness meditation.
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It can be especially helpful for individuals who struggle with anxiety, depression, or chronic pain.
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Mindfulness meditation can also improve focus, attention, and overall mental well-being.
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It is a valuable practice for people of all ages and backgrounds.

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