The MS Trust Podcast: Bonus Episode - Guided Mindfulness for MS Pain

Released: December 3, 2025
Host: Helena (MS Trust)
Guest: Justin Stanfield (Mindfulness Teacher)

Overview

This special bonus episode of The MS Trust Podcast offers two guided mindfulness meditations with teacher Justin Stanfield, designed specifically for people living with multiple sclerosis (MS) who experience pain, including nerve and chronic pain. The episode’s key purpose is to provide practical, accessible tools for managing pain using mindfulness, while fostering a kinder, more compassionate relationship with discomfort—an approach rooted in curiosity, acceptance, and supportive self-compassion.

Key Discussion Points & Guided Practices

1. Introduction to Mindfulness for Pain

• [00:00-00:54]
  Host Helena introduces the special episode, referencing the previous discussion on nerve pain and Justin’s earlier contribution. She sets the stage for two practices: a shorter meditation on pain awareness and a longer meditation for chronic pain.

2. Guided Mindfulness Meditation for Pain Awareness & Relief

Led by: Justin Stanfield
[00:54-07:29]

Main Concepts

• Acceptance vs. Avoidance:
  "It's not about pretending pain isn't there... rather, it's almost opening up to the fact that pain is part of my current present moment experience and just maintaining a bit of an attitude of curiosity and acceptance around that, rather than trying to push it away or deny it." (Justin, [00:54])
• Compassionate Awareness:
  With repeated practice, this meditation can help shift from resisting pain to meeting it more openly and kindly, easing the fear and suffering that often accompanies it.

Practice Highlights

• Settling In:
  Find a comfortable sitting or lying position; relax the hands and spine.
• Breath Awareness:
  Deep breaths in through the nose and slow out through the mouth, allowing the body to soften ([02:41]).
• Curiosity Towards Pain:
  Direct gentle attention to where pain is felt; notice its qualities (sharp, dull, pulsing), observe with curiosity rather than judgment ([04:08]).
• Making Space with Breath:
  Visualize breath flowing around the pain, softening resistance and tension ([04:44]).
• Self-Compassion Mantra:
  Repeat silently: "This is a moment of discomfort. Discomfort is part of being human. I'm here with myself." ([05:35-06:01])

Memorable Quotes

• "Imagine your breath gently expanding around that sensation." (Justin, [04:44])
• “Just let each thought come and go, a bit like clouds passing in the sky, but always coming back to your breath.” (Justin, [03:41])
• "Let the words land in your body like a hand placed kindly on your shoulder." (Justin, [05:53])

Practical Advice

• Suitable for quick practice anywhere—"parked in the car waiting for a family member," during a break at work, or at home ([06:56]).
• Consistent, brief practice can gradually integrate mindfulness into daily life.

3. Extended Guided Meditation for Chronic Pain

Led by: Justin Stanfield
[07:29-16:10]

Main Concepts

• Creating a Safe, Dedicated Space:
  Encourages listeners to find a time and place free from interruption, emphasizing self-worth and the act of "dating yourself" for healing ([09:25]).
• Letting Go of Judgment:
  Instructions to let judgments and critical thoughts fade away, focusing simply on present sensations and acceptance ([10:44]).
• Deep Somatic Guidance:
  Progressive attention to body parts (fingertips, toes), and use of breath to promote relaxation throughout the body ([11:22–13:26]).
• Soothing Visualization:
  Guided imagery using the ocean and the beach to foster a sense of deep relaxation, healing, and acceptance ([13:58–15:50]).

Practice Highlights

• Embodied Scanning:
  Notice sensations from fingertips to toes, relax the limbs progressively ([11:22–13:14]).
• Healing Breath:
  Use imagination to send breath to pain-affected areas and to soothe the entire body ([12:38–13:26]).
• Ocean Metaphor:
  Visualize yourself as an ocean, observing surface sensations while trusting in the healing beneath ("Just look out upon your ocean and know that all is well. All is being taken care of." Justin, [14:22]).
• Complete Presence & Letting Go:
  Envision yourself resting on a warm, safe beach, letting go of desires and simply being present ([15:18–15:50]).

Memorable Quotes

• "How many times do we make time to hang out with other people... Well, this is an occasion that you have set up to just be with only you. It's a bit like a date with yourself." (Justin, [09:25])
• "All the ocean needs from you is your kindness and trust." (Justin, [14:41])
• "You are fully able to let go. Here there are no desires, no feelings, no thoughts. You're just completely present in this moment." (Justin, [15:18])

Notable Quotes & Key Moments

• Pain & Compassion:
  "Being compassionate and accepting about pain... is not our default position very often, is it?" (Justin, [01:30])
• On Judgments:
  "Any judgments you have about yourself or critical things... can just fade away. Those things don't matter at all during this session." (Justin, [10:44])
• Building a Routine:
  "With consistent practice, this is one of those really straightforward tools that over time can become part of your daily routine." (Justin, [06:56])

Timestamps for Important Segments

• [00:54] - Guided Meditation for Pain Awareness begins
• [03:10] - Breath awareness and gentle observation
• [04:08] - Focusing on the area of pain
• [05:35] - Self-compassion mantra
• [07:29] - Introduction to Extended Meditation for Chronic Pain
• [09:13] - Emphasizing the value of self-care time
• [11:08] - Letting go of judgments
• [12:11] - Body scan and breath
• [13:58] - Ocean and healing visualization
• [15:18] - Presence and letting go
• [16:10] - Closing gratitude

Tone & Style

Justin’s guidance is gentle, validating, and nurturing—offering reassurance and practical compassion for listeners experiencing pain. The language demystifies and normalizes discomfort, encourages curiosity over fear, and empowers listeners to create regular, sustainable mindfulness practices.

Summary

This episode provides two practical and soothing mindfulness meditations—one for daily pain awareness, another for deeper chronic pain support—rooted in acceptance, curiosity, and self-compassion. Listeners are invited to treat pain with less resistance and more understanding, rebuilding their relationship to discomfort with each breath. The meditations are accessible, can be used on-the-go or during a longer self-care session, and reinforce the message that tools for calm and relief are within reach for those living with MS.