Relaxation CDs
for Chronic Pain
Many people find relaxation helps to ease their pain. The mp3s and CDs reviewed here were produced specifically for people with chronic pain (find general relaxation CDs and downloads). These relaxations are designed to complement conventional medical care, not replace it.
Pain Relief without Drugs - Jan Sadler
Gives useful information on pain relief, then teaches a helpful breathing method and the "mini-relaxer" - a brief relaxation you can do anywhere, at any time of day.) Also includes a Body Scan relaxation and the Healing Golden Light visualisation (where you imagine breathing golden light into and through the area in pain); 
sample. Comes with an information booklet. Other recordings available include Pacing for Pain Relief and Comfortable Sitting.
CD £10 plus 
£2 p&p 
£4 shipping fromPerfect Relaxation.
Audio samples
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Body Scan - Breathworks
The first Body Scan meditation is by Vidyamala whose soft and gentle voice guides your awareness through each part of the body in turn; you simply notice and accept whatever sensations are there (42 minutes): Body Scan. This approach, called mindfulness, can be a very powerful way of releasing pain and tension. The CD also includes a shorter (22 mins) version of the meditation, by Sona, so you can choose whichever you prefer: Body Scan (Sona).
mp3 download $15.95 for all 12 tracks, or buy tracks separately. CDs from Breathworks, Amazon.com.
The Relaxation Kit
Produced with the The Pain Relief Foundation, a charity, this two-tape set has four relaxations. Side one discusses stress, relaxation and pain. Then a ten-minute exercise relaxes you using your breathing and imagining tension draining from each part of your body, sample. Side 2 begins with the same exercise but extends the relaxation to help you relax while you are moving (very helpful). The third relaxation uses a 'tense and release' method to relax each set of muscles in turn. The final exercise (side 4) combines autogenic relaxation and, an approach I find deeply relaxing. 75 minutes in total.
(or tape) £13.99 inc. p&p. from Talking Life, t +44 0151 632 0662 add £1.50 shipping (worldwide).
Coping with Pain
Narrated by Magnus Magnusson and introduced by Falklands survivor Simon Weston.Based on the Pain Management Programme at Walton, this tape describes strategies to reduce and control pain. It also has a ten-minute relaxation ( sample), which is actually the first exercise from the Relaxation Kit, above. 40 minutes.
CD or tape £8.50 inc. p&p from Talking Life, t +44 (0)151 632 0662 add £1.50 shipping (worldwide)
Living with Chronic Pain - Neil Berry
This provides a good summary of the advice and information that patients receive on Pain Management Programmes, including pacing, sleep, exercise, medication and managing emotions. There is also in-depth coverage of relaxation including a 20-minute guided session: it uses breathing, visualisation and other relaxation techniques, and closes with an acoustic guitar playing gently in the background. 74 minutes in total; you can find a full track listing and audio clips of each track online. Neil Berry, a Consultant Clinical Psychologist, works as part of a Pain Management Team.
Only £4.50 (tape or CD) inc. p&p from chronicpain.org.uk, PO Box 84, Blackburn, BB2 7GH; US$10 inc. shipping worldwide.
Working with pain
A different approach to relaxation is to try to accept the pain, simply because it is there for now. This is certainly not easy: pain evolved to protect us from injury and our natural instinct is to resist it. But chronic pain usually serves no purpose and resisting it can lead to tension and more pain.
Any attempts to accept pain need to be done gently, softly and patiently, but can lead to a feeling of real peace. These tapes aim to help you work with your pain and try to make peace with it. read more
Just let the pain be there...
Pain Meditations - Stephen Levine's approach is very compassionate, encouraging feeling of kindness towards yourself as he guides you very slowly and gently towards your pain. The emphasis throughout is on letting acceptance happen (or not happen), rather than trying to make it happen and his soothing voice helps ease you through the process.
CD One starts with a 'Softening pain' meditation where you simply become aware of the resistance in your body to pain. The 'Approaching pain' meditation on side 2 takes you a little deeper into the pain itself, but both meditations have a wonderfully gentle and easy approach. I have often drifted off to sleep before the end of the tape. 20 minutes each side.
CD Two has more advanced meditations for people wanting to take the practice further, though I personally found that the first tape helped me most (I never was very sophisticated).
CD set £20, tape set £24 plus £2 p&p from Living Dharma Tapes Poulstone Ct, Kings Caple HR1 4UA. Merciful Awareness - pain tapes direct from the Levine's at Warm Rock Tapes, tapes $18, CDs $30 plus shipping, but no online payment. Also available used as 'Merciful Awareness: Natural Pain Management Techniques' from Amazon.com
Useful pain sites
painSUPPORT A non-profit organisation run by Jan Sadler with information on pain relief strategies, support, a contact club, a regular online/email newsletter and a comprehensive links section. Includes information on Jan's own pain-related books and tapes, as well as information on tapes, CDs and books by other authors.
Pain Concern is a charity providing online information, plus support, a quarterly magazine and a Listening Ear service.
Action on Pain A national charity providing support for people affected by chronic pain, either as a sufferer or a carer/relative. Provides information, a telephone help line and also lobbies to increase the provision of effective Pain Management services within the NHS.
Patient UK, originally set up by two GPs, is an excellent health information resource. It has leaflets with advice on pain, listings of self-help groups dealing with painful conditions and pain web links.