Focus on a part of your body that does not hurt ar the moment. It can be big as a limb or small as a pencil eraser's tip. Focus on that art with all of your mind. Search for more places if you have some, again the smallest pieces of nonpain will work. If none of you is like that.. Find a place with less pain than the rest.
Focus on all these places with all of your mind.
Try to "grow" the spots with your mind, picture them dilating and relaxing.
Keep focusing for ten minutes. Just focusing on the painless areas will help the mind relax pain signals as it tends to overreact during pain episode and showing it less pain in as many areas as they exist will stop that overreaction.
As always: practice makes perfect. I have tested this method for over six months and have severe fibro pain: this works. Put your heart in it.
I find calming music helps.
Press your thumb to your index finger's knuckle (whichever feels comfortable) while you focus. Doing this enough will allow you to have a Pavlovian response next time you touch your thumb to knuckle. Save the other fingers and knuckles for different responses - I will be adding more tip. When you train enough, day after day, you will be able to just touch thumb to index finger knuckle and get a pain relief automatically.
Breathe in slow and deeply: breathe in counting to four, hold two, breathe out eight, hold two, and repeat. On the out breath, try to do it gently and slowly.
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