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Calming Mindfulness Practice For An MRI Scan

“That was the best MRI appointment”, said no one ever, but today I had the least unpleasant MRI.

MRI’s are horrible and no matter how many times I have them and how routine they sometimes seem they are always unpleasant. Over the years I have found ways to make them just that little bit better. From freaking out the first time I got into the MRI tube, I am now able to get some peace in there.MRIs, Mindfulness and Progressive Relaxation

So, what makes an MRI bearable?

To begin with, the technologist communicated with me the whole way through the procedure. She told me what she would be scanning and how long it will take. For an hour and a half scan, the time passed relatively quickly, as the whole scan was broken up into 5 to 10-minute segments. Also, I wasn’t left in a tube with the dimensions of a coffin wondering…how much longer am I going to be in here? Am I ever getting out? Can I scratch my nose now? MRI technologist take note, do this, and you will have a calmer patient on your hands.

You don’t always get a considerate technologist, and even with the best operator, you will still need to deal with discomfort. I’ve developed a bit of a game plan when I’m facing time in the tube.


My first tip is to learn mindfulness and breathing techniques. I was the biggest mindfulness sceptic until I started to apply it to practical situations such as being in an MRI. After seven years with MS, I’ve had my fair share of MRI’s, and hours to practice mindfulness. It has become an invaluable skill to me now.

Get As Comfortable As Possible

Another thing I learnt early on is you need to get real comfy before you begin, you will have to hold that position for a long time. I used to grasp my hands and rest them on my stomach, and they would start to slip or become painful. Now I just let them drop to my side, imagine corpse pose in yoga. Make sure you have made yourself comfortable before giving the MRI tech the ok to go.


Something that is vital for someone with Multiple Sclerosis (MS) is that they need the temperature to be right. Hospital staff always want to throw a blanket on me before getting started. When I’m too hot, it triggers tremors, spasms, the works. Say no to the blanket, if heat is a trigger.


MRI tips - Blankets are not ideal for patients with MS

Blankets are not always a good option when you have MS

Progressive Relaxation

Once the MRI gets started, and I’ve been in there for a bit, I can begin to feel uncomfortable. Muscles twitch or tense, holding even the most comfortable position can cause discomfort in time. Progressive relaxation helps with this. I’ve been practising progressive relaxation for a while now, and it is a lifesaver during an MRI. I do this by tensing the precise area causing me discomfort, then as I breathe out, I visualise the area relaxing and the pain melting away. You can use this technique as a handy way to ‘adjust’ your body without moving at all.

Eyes Open Or Closed?

During the scan, I prefer to keep my eyes closed, as it helps with the progressive relaxation. If I have my eyes open, they dart around a lot as there’s nothing to look at inside. Sometimes they put a mirror in front of your eyes so you can see out. I find that the little mirror only enhances the ‘I’m in a tube feeling’ (as now I can see that I’m in a tube) and relaxing becomes difficult. Other people feel the exact opposite and find eyes open, and the mirror helps. There is no wrong or right with this one, so do what feels right for you.

Finally, once I feel settled and relaxed and a few scans have taken place, I use this as an opportunity to zone out and get lost in my thoughts completely. If my mind goes to places I don’t want it to go; I return focus to my breathing and progressive relaxation. It so rare to have an hour or more to ourselves without interruptions or distractions, I’ll take whatever opportunity comes to me. The MRI has become my loud, clanging, magnetic fortress of solitude.

Hopefully, my positive experience will also become positive results…all I can do now is wait and see.

Authors Note:

I do not suffer from claustrophobia which makes a significant difference in my ability to tolerate being inside an MRI. Some of the methods I mention in this post are suggested as coping mechanisms for claustrophobia as well. As I do not have first-hand experience myself, I cannot say if they are enough to be of use in this situation. If you do have experience and have developed strategies that help you cope, you are most welcome to share these in the comments section as it may be of help to others.

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  1. I find breathing techniques really help too and eyes closed. I never know where to look when I have my eyes open and it makes me feel abit unstable. I might be asking my technician to talk to me on my next one, that would really help! 🙂 xxx

      • I have repeatedly asked (even begged) them to speak to me…but they don’t/won’t. I am claustrophobic and I have had many scans over the years and am not tolerant to the medication used for sedation…thus I had a huge panic attack 3 days prior to my (supposed) last MRI and ended up not being able to have it. Pity that.

      • It is upsetting when medical staff fail to fulfill the caring side of their role. Yes they are there to run the scan but there is a patient, a person in there that needs care as well. As I said I really don’t know if any of these strategies would be of help in the case of claustrophobia but please continue to be vocal and speak up about a patients need for communication. I know I will. My first scan was done when I was very ill and I thrashed about and they had to end the scan and got very angry at me. With more care and consideration they would not have to deal with a scenario like that.

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