Resources
Audio files
Mindfulness
- Body scan – Mindfully scan through your body from your head to your toes
- Dropping Anchor – Sometimes it can feel like we’re caught in an emotional storm. Drop anchor to hold you steady
- Mindfulness of the breath – Place your attention on your breath, without changing it, just pausing to stop and notice
- Acceptance of thoughts and feelings – Make room for and open up to unwanted thoughts and feelings
- Leaves on a stream – Get some distance from your thoughts through this visual mindfulness exercise
- Just noticing – Take a moment of your day to pause, notice your thoughts and feelings, and mindfully take in the world around you
- Observer self – Get some distance from difficult thoughts and feelings by tapping into the part of you that observes without judgement
- 5 things exercise – Mindfully shift your attention between five senses
- Everyday noticing – Take a moment to pause and mindfully pay attention to the world around you
Relaxation
- Body – Guided relaxation of the body
- Beach – Relax through this visualisation of a beach
- Countryside – Relax through this visualisation of the countryside
- Sack of grain – Guided relaxation to release tension in the body
- Autogenic relaxation – Guided relaxation through repetition of phrases about heaviness and warmth
- Body scan – Scan through your body from your head to your toes, relaxing each as you go
- Country walk – Relax through this visualisation of a walk through the countryside
Mindfulness resources
- Headspace (also a smartphone app)
- Calm (meditations and sleep) (also a smartphone app)
- Insight Timer (meditative mindfulness) (also a smartphone app)
Books
- “Living Beyond Your Pain” by Joanne Dahl and Tobias Lundgren
- “Overcoming chronic pain” By Frances Cole, Helen MacDonald, Catherine Carus, and Hazel Howden-Leach
- “Mind over mood” by Christine Padesky and Dennis Greenberger
- “Coping successfully with chronic pain” by Neville Shone
- “This Book will make you Sleep” by Jessamy Hibberd and Jo Usmar
- “The Sleep Book” by Guy Meadows
Websites
- Patient self-help
- The British Pain Society
- Information for patient and carers
- Patient support
- Comprehensive information about the medications used in pain management
- Information about opioids
- A leaflet about pacing activity on the Live Well with Pain website
- Active Norfolk
- NHS Live well
- Includes advice on getting started with exercise. 10-minute workouts and a fitness studio (you can access yoga and Pilates sessions through the fitness studio)
Leaflets