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Living Well With Pain and Illness gives a detailed summary of the principles and practice of the Breathworks programme.
It is intended for anyone looking for new ways to live with pain and illness or other long-term difficulties. The main focus of the book is physical pain, but the mindfulness techniques are relevant to illness of any sort.
They will help with managing energy and fatigue; also improve quality of life. The techniques are also relevant to mental and emotional suffering, such as stress, anxiety and depression.
The book starts with Vidyamala's own story of living with pain. It looks at the nature of pain and describes how we can find a new relationship with it using mindfulness. It explores mindfulness and how it can bring wholeness, even if your body is injured or ill. The book then goes on to practical guidance on how to come home to your body through breath awareness and mindful movement, introduces three formal meditation practices with useful tips, and looks at how you can take mindfulness into your daily life.
The book has been written in part in response to requests from people unable to attend a Breathworks course. It was also written with a strong sense of how Vidyamala felt when she first faced the loneliness of disability and chronic pain with few skills to help, in the hope that some of the lessons learned can help others find an easier way through their own journey with pain and illness.
“The cultivation of mindfulness can make a profound difference in how we relate to pain and whether even chronic pain conditions need to turn into endless suffering and misery. This has been known over the past 2600 years, and is now being supported by studies in both medicine and neuroscience. In this book, Vidyamala makes the practice of befriending your experience through mindfulness, however unpleasant or pleasant it may be, both commonsensical and compelling. I admire her tremendously. This is a beautiful and very important book. It could save your life — and give it back to you.”
—Jon Kabat-Zinn, Ph.D.,Professor of Medicine Emeritus, Umass Medical School and author of Full Catastrophe Living and Coming to our Senses
The book is a moving and compelling invitation to bring a radically new way of working with the fact of our pain. It is a book of enormous tenderness and honesty, offering wise guidance on how we can live with greater ease by turning towards what we most fear about our pain and suffering.
—Prof Mark Williams, Professor of Clinical Psychology, Dept of Psychiatry, University of Oxford
Vidyamala Burch has practiced mindfulness for many years, as well as applying the practice to the relief of physical suffering, both her own and that of other people. She has now embodied the fruits of her extensive experience in a very readable and useful book. I hope that Living Well with Pain and Illness will have a wide circulation, in a world where, despite all our progress, there is still so much suffering, some of it unnecessary.
This is one of the most generous and empathic books I have read. Nobody with an open mind could fail to learn from it. Readers with and without pain will recognise eloquent descriptions of the traps we fall into when we struggle to avoid what we don't want in our lives.
Dr Amanda Williams, Reader in Clinical Health Psychology, University College London
This is a must have resource for those with pain and illness and clinicians to enable mindfulness skills. It will lead to acceptance and wisdom, so a reinhabiting of the person, not the pain.
—Dr Frances Cole, Bradford Teaching Hospitals Pain Rehabilitation Programme
“You don’t have to get through until morning. You only have to get through the present moment.”
That thought transformed Vidyamala Burch’s relationship with her pain. A catastrophic car accident had left her with permanent damage and permanent pain – and that was on top of an incident during life-saving practice that had already damaged a vertebra.
Following one procedure she was required to sit upright for twenty four hours. During the ordeal she felt “impaled on the edge of madness.” It was as though she could hear two voices arguing inside her. “I can’t bear this. I’ll go mad. There’s no way I can endure this until morning.” The other replied, “You have to bear it, you have no choice.” Then, out of the chaos, came something new, a third voice which said, “You don’t have to get through until morning. You only have to get through the present moment.”
She recalls: “Immediately, my experience was transformed. The tension torturing me opened into expansiveness…..I knew, not intellectually but in the marrow of my bones, that life can only unfold one moment at a time.”
But her insight is not only applicable to living with pain – it’s one any of us could adapt to countless unpleasant situations. This adaptability is a major strength of her book Living well with pain and illness – the mindful way to free yourself from suffering.
So much in this book applies to everybody who practices mindfulness as well as to those who experience chronic pain and stress that it will be a valuable addition to the bookshelf of every mindfulness practitioner.
It has an additional value if you suffer chronic pain: when it comes to developing a mindful relationship with with pain, Vidyamala Burch has credibility: she has walked the walk.
Her transformative insight set her off on her journey into mindfulness. Since then she has started the Breathworks programme for people who wish to use mindfulness to help with their pain and chronic stress. She lives in Britain and her website is at http://breathworks-mindfulness.org.uk/
As I said above, this book has all sorts of great information and advice in it for anybody who uses mindfulness in their lives. Consider her Five-Step Model of Mindfulness:
1. Notice what you are experiencing right now.
2. Move toward the unpleasant.
3. Seek the pleasant.
4. Broaden awareness to become a bigger container and cultivate equanimity. In other words realise that you can contain both the pleasant and the unpleasant.
5. Choose to respond rather than react.
When I took a group through this series of steps recently they were very impressed by the third one – seeking the pleasant. Somehow they had got it into their heads that advocates of mindfulness were all in favour of turning towards pain but rather dismissive of turning towards pleasure. The idea that we should pay attention to the pleasant as well as to the unpleasant, since both are fleeting, was new and welcome.
But that’s not always easy if you’re in pain or discomfort. “Seeking the pleasant is like being an explorer searching for hidden treasure,” writes Vidyamala. “It might be as simple as noting the warmth of your hands or a pleasant feeling in the belly, or seeing a shaft of sunlight streaming through the window.”
Shutting out physical pain, she notes, can also mean shutting out pleasure: “Hardening against pain also shuts out the pleasurable side of life, and we lose the sensitivity that allows us to feel vibrantly alive and experience pleasure and love,” she writes. “You might not feel the pain so much, but you’ll numb yourself to other people, the beauty of nature, or the simple pleasure of the body’s warmth while sitting in the sun.”
I also loved instruction in the mindfulness of breathing practice to “drink from the well of the pause.” She is referring here to that little pause between the end of the out breath and the beginning of the in-breath, “A moment of hovering anticipation, a vibration that gathers into the next in-breath.” It’s a great way to practice mindfulness of breathing – for me, that’s a mindfulness practice in which I need something to hold onto and “drinking from the well of the pause” is that something.
The book also has many physical exercises with illustrations. These will be of particular help to people with chronic pain or stiffness – a source of hope and a practical demonstration of how to change your relationship with suffering.
I hope I’ve given enough indications here that this book is a gem, both for those who suffer pain and stress and for everybody with an interest in mindfulness. If you buy it and read it, you won’t be disappointed.
Padraig O’Morain teachers mindfulness in Ireland. His most recent book Is Light Mind – mindfulness for daily living. His mindfulness blog is at www.lightmindblog.blogspot.com
Length: 256 pages
Size: 233 x 185mm