How to Meditate for Pain Relief

Meditation comes with several positive effects. One of these effects is pain relief. Though meditation won’t remove the source of the pain, it will make you feel like you have more control over it, thus making it feel less painful.

Pain isn’t just physical—it affects your mind, emotions, and daily rhythms. While medication has its place, meditation offers a way to shift your relationship with pain, reduce tension, and restore a sense of control. When you learn to breathe through discomfort instead of resisting it, you can change how your brain processes pain—and begin to feel real relief.

“You can’t stop the waves, but you can learn to surf.”
— Jon Kabat-Zinn

Here’s how to meditate for pain relief.

1. Sit comfortably

The first step to any meditation practice is getting comfortable. Most people choose a position either on the floor, on the bed, or in a chair. You could also choose to stand up or lay down.

It does not matter what position you are in. The thing that matters most is that you are comfortable. You don’t want to find two minutes into the meditation that you need to move.

Another important aspect related to your sitting is your posture. Make sure that your spine is not compressed or bent in an awkward way because this may make your meditation uncomfortable or even painful.

2. Focus on your breath

Now that you’re comfortable, begin to pay attention to your breath. You can begin by breathing naturally, but start to lengthen your breath with every exhale. Strive to make the exhale longer than the inhale.

You can ensure that the exhale is longer than the inhale by counting your breath. Try to inhale for four seconds, hold for five seconds, and exhale for seven seconds.

In addition to counting your breath, try to pay attention to how it feels. Try to imagine the breath coming in your nostrils, going down your throat, and swirling around the rest of your body.

3. Target your breath to the area of pain

As you’re paying attention to your breath, begin to imagine that the air is going specifically to the area of pain; target the breath to the area in pain. This may sound weird at first, but it will eventually help to make the muscles relax in that area, which will result in less pain.

4. Imagine the pain leaving your body

Since you are focusing the inhale to the area in pain, you should also focus the exhale away from the area. As you exhale, imagine the pain leaving your body with the air.

Concentrate on the areas that feel good. If your left foot hurts, concentrate on how well your right foot feels. Then spread that good feeling throughout your body.

Repeat this for as long as you would like.

Meditation won’t eliminate pain like flipping a switch—but it can soften it, reframe it, and help you suffer less. The more consistently you practice, the more you train your brain to respond rather than react. With each session, you’re not just managing pain—you’re reclaiming peace and power, one breath at a time.

Guided Meditation for Pain Relief

(Approx. 5–7 minutes)

Begin by finding a comfortable position.
You may be sitting or lying down—whatever allows your body to be supported without strain. Close your eyes if that feels safe, or soften your gaze.

Take a slow, deep breath in… and let it out gently.
Again—inhale slowly… and exhale with ease.
Let your breath begin to anchor you in the present.

Now bring your awareness to the area of discomfort.
You don’t need to fix or fight it—just notice. Is it sharp? Dull? Tight? Warm? Cool?
Simply observe it, like you would watch clouds pass in the sky.

Say to yourself silently:
“This is what is here right now. And I can be with it.”

Now, bring your attention to the space around the pain.
Feel the areas that are not hurting. Notice the breath in your chest…
The stillness in your hands… The support under your body.

Let yourself feel held.

With each breath, imagine softening around the pain.
Not pushing it away, just relaxing the tension that surrounds it.
Inhale…
Exhale…
Repeat silently:
“I soften. I allow. I breathe.”

Stay here for as long as you like.
When you’re ready to finish, bring your awareness back to your breath.
Then to the room. Wiggle your fingers and toes. And open your eyes when you feel ready.

You can return to this meditation anytime your pain flares up. It’s not about erasing the sensation—but about giving your body a calmer place to respond from.

Struggling with pain, stress, or fatigue?
Take our free 2-minute Health Quiz to uncover what your body might be signaling—and get personalized suggestions to feel better naturally.