Bonus episode: guided mindfulness for MS pain

Summary

---

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.

---

Transcript

[A]

Hello and welcome to the Ms. Trust Podcast. I'm Helena and I work here at the Ms. Trust, a charity that's here for the Ms. Community for every Ms. Every day. We're here to provide information and support to help people navigate Ms. Every day. In our last episode, we explored nerve pain and Ms. And we heard from mindfulness teacher Justin Stanfield about how meditation can help ease some of the challenges that pain brings with so today we got a little early Christmas treat for you all. We're sharing two guided mindfulness meditations from Justin. One is a shorter practice, which was a mindfulness meditation for pain awareness and pain relief, and this was a part of the main podcast episode. And the other one is a longer extra meditation designed especially for chronic pain. So without further ado, I'm going to hand over to Justin.

[B]

I have a guided meditation that I use myself and I do use with other people, which is about mindful awareness and breathing for altered perception of pain. Let's call it. So it's not about pretending pain isn't there. Rather, based on what I just said, 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. So.

It'S easy to do. So I think people will enjoy it, but the concept can be a tough one to think about, being compassionate and accepting about pain because it's not our default position very often, is it? So this is a guided mindfulness meditation for pain awareness and hopefully some pain relief.

This guided meditation encourages acceptance and curiosity rather than resistance or avoidance. And with practice, it can help change your relationship with pain, perhaps making it easier to meet pain with compassion rather than fear.

So begin by finding a comfortable position. You can sit in a chair or you can lie down if you want. Whatever feels right for your body. Just allow your hands to rest naturally. So if you're sitting, let your spine also be upright but not rigid. A relaxed alertness in your back. If you're lying down, just release your weight into the surface beneath you.

Take a deep breath in through your nose and let it out slowly through your mouth.

Feel the body soften a little with that out breath. Just do that again twice more. Inhale deeply and exhale slowly.

Now let your breath return to its natural rhythm. You don't need to change anything about your breath or really about your posture. Just observe bringing your awareness to your breath. Just your everyday breathing.

Feeling the coolness as it enters and Then the warmth as it leaves.

Noticing the rise and fall of your chest or belly.

And you know what? If your mind is busy right now and it's wandered off, that's totally okay. Just let each thought come and go. A bit like clouds passing in the sky, but always coming back to your breath.

Now gently bring your attention to the area of your body where you are feeling pain.

There's no need to fix, to fight or to judge it. Just observe it as if you're a curious scientist. Notice the qualities for a moment. Is the pain sharp? Is it dull, pulsing or tight? Does it move or is it still?

See if you can soften around that pain.

Imagine your breath flowing to that area, not tightening around it, but making space for it.

As you breathe in, imagine the breath gently expanding around that sensation.

As you breathe out, imagine releasing some of the tension or resistance.

You might find this challenging. That's completely normal. Just notice whatever is present, even noticing your resistance is part of this practice.

If at any time the pain feels overwhelming, shift your focus back to your breath. Just let each inhale and exhale be a safe, steady place that you can return to.

You're not trying to block the pain, just balancing awareness of it with a softer, calmer anchor in the breath.

Now gently say to yourself, this is a moment of discomfort.

Discomfort is part of being human.

I'm here with myself.

Let the words land in your body like a hand placed kindly on your shoulder.

This is a moment of discomfort. Discomfort is part of being human. I'm here with myself.

Take a few final breaths, noticing your whole body now, the places that feel okay.

The places that feel neutral.

And the places that feel difficult.

Just let all of it be here, hell in your awareness.

And when you're ready, just open your eyes. Take a moment to reorientate yourself. Maybe notice how you're feeling now compared to when you began.

Thank you. This guided meditation is really useful for when you're on the go. So if you're noticing pain and you might be parked in the car waiting for a family member to head back and you've got five minutes, use it then. Never when driving, I should say another time might be tea break at work or just in the afternoon at the weekend. And with consistent practice, this is one of those really straightforward tools that over time can become part of your daily routine.

So welcome to this guided meditation for chronic pain.

I'll be pleased to guide you into a deep state of physical and mental relaxation. So just before we begin, please be sure that you won't be distracted by anybody or any nearby devices. So you might want to switch off anything that rings or pings before we start.

So this is a really important time for you. There's no need for any interaction with the outside world. And I'll invite you now to get into as comfortable a position as possible. So you might be sitting down with a comfortable cushion around you, sitting somewhat upright if you can, not too rigid, but with a relaxed alertness to your spine. But if you prefer to lie down, have a favourite pillow beside you or under a blanket, please do so. However is best for you is what's important.

If possible, your clothing should be loose, comfortable enough to not be restrictive around your waist. That's just to allow for some full and easy breathing as we go.

You're in a really safe and secure place now, and absolutely nothing will distract you for the duration of this session. This time, right now is entirely yours.

Nobody needs you. You have nowhere to be. You have nowhere to go. So just be grateful for this moment exclusively for.

This occasion of rest and relaxation is to nourish you from the inside out.

You deserve this break from the busy world around you.

How many times do we make time to hang out with other people, with family, with friends.

Or time that we have to spend on getting chores done or other tasks? 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, allowing the natural sources of healing and strength that are within you to become fully present.

Bring awareness then, to the fact that each moment that passes by is part of your life experience.

It is here and it is now. And then it goes. It becomes only a memory.

As humans, we have a tendency to want things to be different from how we're experiencing them right now, especially if that involves pain.

But we're going to let this desire vanish and allow things to be exactly how they are.

Don't try to change anything or even wish that it will change during this session. Just experience letting yourself be exactly how you are in this very moment.

Any judgments you have about yourself or critical things that you usually think about, your body or mind can just fade away.

Those things don't matter at all during this session. There's no right way to feel, just as there's no wrong way to feel. Feelings are simply feelings.

Acknowledge how you're able to sense any sensations in your body in the moment and accept it. It's completely okay to feel whatever you're feeling.

Good now. Letting your arms feel heavy by your sides. Notice what your Fingertips are touching right now.

Can you feel your thumbs in particular?

How about your index fingers? Sense what they're touching?

And your middle fingers?

Now feel what your ring fingers are touching. And then your little fingers.

Become aware of your breathing. Now follow it. Don't change it. Keep it as it is. In mindfulness, we're not trying to force or alter the breathing. Bringing awareness to your abdomen and just observing it rising and falling with the breath.

Your abdomen expands and contracts when you breathe. Just like a tiny baby when they breathe. It's the most natural way to breathe.

Now become aware of your toes. Notice each one of your toes, if you can. What do they feel like and what are they touching?

Also, an absence of sensation is okay. Just notice.

I wonder if you can imagine that when you breathe in, your breath can travel all the way down to your toes.

Breathing in and down to your toes now and on the out breath allow your entire legs to become very deeply relaxed.

Now imagine this same thing for your fingertips. As you breathe in, feel your breath traveling all the way to each fingertip. And on the out breath, your entire arms become so very relaxed.

And noticing again the gentle rise and fall of your abdomen, up and down, expanding and contracting.

Now use your imagination to witness. Your in breath is going all the way up to your head, filling your mouth, nose, eyes and ears. And on the out breath, your head becomes more relaxed than it's ever been.

Inhale all the way into the tiny areas of your brain, which restores your mind. And on the exhale, your mind becomes more open and relaxed than it's ever been before.

Whatever feelings you're having right now, just notice them as if you're an observer, sitting and relaxing on the beach, watching the sea, observing the great and powerful ocean that represents you.

You can only see the surface of the sea, but below, there's much happening and great change taking place.

Right now. Your body is accessing its natural healing capabilities and you don't have to do a thing. All you need to do is relax and observe. Just look out upon your ocean and know that all is well. All is being taken care of.

All the ocean needs from you is your kindness and trust.

Allow yourself to relax even more. Now.

Relax by feeling the warm, gentle sun touching your skin as you rest on this magnificent beach.

The sun is healing and allows for growth of all life on earth.

Feeling your feet in the sand and noticing how soft and soothing it is.

Perhaps you can even hear the waves crashing on the sand.

You are fully able to let go. Here there are no desires, no feelings, no thoughts. You're just completely present in this moment, enjoying watching your ocean and knowing that you don't even need to see what's going on below the surface.

All is well in the great waters that represent you.

Now, gently allow yourself to become a little more aware of your surroundings and the present moment again and in your own time. When you're ready, open your eyes and feel some gratitude for yourself and this experience that you've given yourself today.

Thank you.

[A]

We hope these meditations have given you a sense of calm and some practical tools to use whenever pain feels overwhelming. If you want to learn more about how mindfulness can be helpful for people with MS, please head over to our website, mstrust.org uk, click on the A to Z and head to M for Mindfulness. We will also link to this in the show Notes, along with an episode of the podcast that we did a while ago that was specially dedicated on the subject of mindfulness and Ms. Now remember, as always, if you do have a question about ms, whether it's about nerve, pain or any aspect of living with ms, please remember that our free helpline is here for you. Call us on 0800-323-839 Monday to Friday, 10am to 4pm this is excluding bank holidays and if it's out of hours, just leave us a message and we'll get back to you. You can also drop us an email on askrust.org and you can also follow the Ms. Trust on Facebook, YouTube, x TikTok and Instagram for updates, videos and other useful content. And don't forget, you can find this podcast on Spotify, Apple Podcast, YouTube Music and Amazon Music. Please get in touch to let us know what you thought of the podcast. We'd love to hear from you and if you enjoyed this episode, please give us a review and share it with anyone who might benefit. Until next time, take care and we'll see you very soon for part two in our Pain series. Bye.