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We feel pain. We say ouch--mentally or verbally. Then what happens? We get wrapped up in ways to resist 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:

Disappointment ("Now I can't go hiking.") Worry ("I hope it's nothing serious.") Fear ("What if it gets worse?") Anger ("Why is it hurting now? I already had surgery!") Depression ("What if I have to stop playing tennis?") Excitement ("I'm going into labor!")

Our resistance stirs up a lot more tension, resulting in a much more pronounced experience of pain. Worrying about pain really does make it worse.

This is where mindfulness comes in. By paying attention to thoughts and emotions that accompany pain, you can learn to separate these from sensation. Once you've done that, you can actually eliminate tension and see pain for what it is--and no more.

By seeing internal dialogue that comes with pain, you can learn to handle it skillfully and reduce your suffering.

The next time you feel pain, take a moment to focus on it. Watch your thoughts and emotions as they come up. Breathe. And go back to ouch.

Simple pain never felt so good.