What's the best way to manage pain?

Just say ouch.

That's a simplified description of the role of mindfulness in reducing the experience of pain. The secret isn't in focusing on the painful sensation itself. No, the power is in recognizing our tendency to say way more than ouch.

Here's the basic math: Suffering = Pain + Resistance. Can mindfulness reduce the sensation of pain? Not exactly, but it can markedly reduce the total suffering we experience by illuminating--and even eliminating--our resistance.

Pain is a warning. It informs and motivates us. If you're resting your hand on a hot stovetop, it's important to feel that pain in order to remove your hand quickly and avoid burns. We need the sensation of pain to protect our bodies from further injury.

Pain also teaches us new ways to move. If you are consistently hurting your back on the weekend, your pain is letting you know that 1) you need to rest and 2) you need to learn a healthier way to work or play.

Chronic pain is more difficult. It is hard to find any redeeming value in long-term pain. We've learned our lessons already, but it persists, and there's not much that can be done about it.

Mindfulness is extremely valuable in alleviating the experience of all kinds of pain but it is especially effective for those likely to hurt on a daily basis.

We feel pain. We say ouch--mentally or verbally. Then what happens? We get wrapped up in ways to resist the pain. We start a mental dialogue about how we're going to deal with it (medication, ice, heat, rest, acupuncture, massage, magnetic therapy, etc.). Then, we get caught in thoughts and emotions: