Open Focus Pain Sutras
The "Open Focus" method, developed by Dr. Les Fehmi, is a technique that involves changing your mental and emotional focus to alleviate physical pain.
1. Open Focus Sutras, version 1
- Relax and Breathe: Find a comfortable position and take a few deep breaths. Try to relax your body as much as possible.
- Broaden Your Focus: Instead of concentrating on the pain, broaden your awareness. Try to become aware of the space around the pain, in your body, and in the room.
- Dissolve Boundaries: Imagine the boundaries of your pain dissolving. Think of your pain not as a solid block, but more like a cloud that can change shape and density.
- Shift Attention: Move your focus away from the pain. This might involve paying attention to other physical sensations in your body, or to external sounds and sights.
- Practice Regularly: Open Focus is a skill that improves with practice. Regular sessions, even when you're not in pain, can help you manage pain better when it arises.
- Mind-Body Connection: Be aware of the connection between your mind and body. Acknowledging this connection can empower you to influence your physical sensations through mental focus.
2. Open Focus Sutras: more detailed to manage physical pain
- Find a Quiet Space: Choose a quiet, comfortable place where you won't be disturbed. Sit or lie down in a relaxed posture. Ensure your environment is conducive to relaxation.
- Begin with Deep Breathing: Close your eyes and focus on your breath. Take slow, deep breaths. Inhale through your nose and exhale through your mouth. This helps to calm your mind and body.
- Body Scan for Relaxation: Starting from the top of your head and moving down to your toes, mentally scan your body. Notice any areas of tension and consciously try to relax them. This scan helps in increasing bodily awareness.
- Visualize Space Around Pain: Focus on the area where you feel pain. Imagine the space around this painful area. For instance, if your knee hurts, imagine the space around your knee. This helps in detaching from focusing solely on the pain point.
- Dissolve Boundaries: Visualize the edges of your pain becoming less defined. Imagine the pain as a mist or fog that is spreading out and thinning. This technique helps in reducing the intensity of the pain perception.
- Expand Your Awareness: Gradually expand your awareness from the pain to the whole body. Feel the space within your body and around it. This can include awareness of the room you are in, sounds in the environment, or the sensation of air on your skin.
- Shift Focus to Breath: Gently bring your focus back to your breathing. Observe the natural rhythm of your breath, the rise and fall of your chest or abdomen, and the sensation of air flowing in and out of your body.
- Practice Mindfulness: Maintain a state of open, nonjudgmental awareness. If your mind wanders or focuses back on the pain, acknowledge it gently and then redirect your attention back to your breath or the space around you.
- Conclude the Session: After 10-20 minutes, or however long you feel comfortable, slowly bring your awareness back to the room. Wiggle your fingers and toes, stretch your body gently, and open your eyes.
- Regular Practice: Consistent practice is key. Try to practice Open Focus daily. With time, you may notice an improvement in your ability to manage pain and reduce its intensity.
3. Open Focus Sutras: adjusted step-by-step guide that incorporates "focus on the center of pain"
- Find a Quiet Place: Choose a calm, comfortable location. Sit or lie down in a relaxed position.
- Deep Breathing: Begin with deep, slow breaths. Inhale through your nose and exhale through your mouth to calm your mind and body.
- Body Scan for Relaxation: Conduct a mental scan from the top of your head to your toes, relaxing any tense areas.
- Acknowledge the Pain: Focus on where you feel pain. Acknowledge its presence without judgment or emotional reaction.
- Visualize the Space Around the Pain: Imagine the space around the painful area. This could be a few inches or feet around it.
- Focus on the Center of the Pain: Shift your attention to the very center of the painful area. Observe any characteristics of the pain – its intensity, texture, or movement.
- Alternate Between Center and Space: Move your focus back and forth between the center of the pain and the surrounding space. This can help in changing your perception and intensity of the pain.
- Dissolve Boundaries: Visualize the edges of your pain becoming less defined, spreading out like a mist or fog.
- Expand Awareness: Gradually broaden your focus to include your entire body, the room, and any sounds or sensations around you.
- Return to Breath: Gently refocus on your breathing, observing the rhythm and sensation of air moving in and out.
- Conclude the Session: After 10-20 minutes, gently reorient yourself to your surroundings. Move your fingers and toes, stretch, and open your eyes when ready.
- Practice Regularly: Consistent practice can enhance your ability to manage pain through this technique.
For more detailed Open Focus information & guided instructions:
Kindle/Audio/Book by Les Fehmi: Dissolving Pain: Simple Brain-Training Exercises for Overcoming Chronic Pain
Mp3/cd by Les Fehmi: Dissolving Pain: Simple Brain-Training Exercises for Overcoming Chronic Pain
Article + free mp3 by Tomasz Kopec: Dissolving Pain in Open Focus Attention