Welcome to the forum, gazreth!
Formal meditation is a good way to "stay present" and minimize the big internal narrative. There are many useful techniques, including the simple one of placing your attention on your breathing.
As the painbody arises, place your full attention on its energy and give it some space. Do both of these at the same time...and see what happens...the crucible of Presence is pretty powerful.
A person is not a thing or a process, but an opening through which the universe manifests. - Martin Heidegger
There is not past, no future; everything flows in an eternal present. - James Joyce