Somatic Healing For Chronic Pain: Nervous System Regulation

Transform how you relate to physical discomfort using evidence-based somatic healing techniques. This meditation teaches you to dialogue with your body's pain messages while activating natural healing responses.
You'll Learn:

Body scanning for pain awareness
Compassionate pain dialogue techniques
Nervous system regulation methods
Tools to reduce pain-related stress
Integration practices for daily relief

Benefits: Reduces secondary suffering, improves pain coping strategies, activates relaxation response, teaches self-regulation skills.
Best For: Chronic pain, fibromyalgia, back pain, headaches, stress-related symptoms, holistic healing approach.
Teacher: Abi Beri - IPHM Holistic Therapist, Somatic Specialist, Ireland
Note: Complements medical treatment. Continue professional healthcare.
Categories: Pain Relief, Body Awareness, Nervous System, Somatic Healing, Holistic Health

Transcript

So hi everyone and thank you for joining me.

So today we'll explore physical pain or physical discomfort and the idea that your physical pain even though it's challenging might also be your body's way of communicating something important to you.

So before we begin I want you to understand that this approach doesn't minimize the reality of your physical experience.

Your pain is real,

Valid and deserving of proper medical attention.

What we are exploring today is how to develop a compassionate relationship with your body's sensations while supporting your overall healing journey.

So physical pain is complex involving not just tissues and nerves but also your nervous system's response to stress,

Past experiences and current life circumstances.

Research shows us that chronic pain often involves the brain's interpretation of signals which is influenced by emotions,

Memories and stress levels and this doesn't mean that your pain is all in your head.

It simply means that your whole self is involved in both the experience and the healing.

So we're going to practice something gentle and profound,

Listening to your body with the same compassion that you'd offer to a dear friend who's trying to tell you something important.

We are going to explore what your pain might be trying to communicate,

Not to blame or shame yourself but to create a more loving relationship with your body's wisdom.

This is not about magical thinking or all of a sudden expecting your pain to disappear.

This is about developing somatic awareness,

The ability to see what's happening in your body with kindness and curiosity.

Sometimes when we approach our pain with gentle attention rather than resistance,

We may discover information that can support our overall healing journey.

So find your most comfortable position,

Whether that's sitting,

Lying down or even standing,

If that feels better for you right now.

We are going to move very gently and slowly,

Always staying within your comfort zone,

So you have complete permission to modify anything.

Just do what suits your body's needs.

Let's begin by creating a safe space in your body and around you and this is a sanctuary where all your experiences,

Including your pain,

Are welcome with compassion.

So let's take three deep breaths that honor exactly where your body is right now without trying to change anything.

So breathing in acceptance for your body's current experience and breathing out any frustration or resistance that you might be carrying about your pain.

Breathing in compassion for the part of you that's been struggling with discomfort and breathing out any self-judgment about not healing fast enough or not being strong enough.

One more time,

Breathing in your body's innate wisdom and healing capacity and breathing out into this moment where you are safe to explore your experience with gentle curiosity.

Now just letting my words guide you,

If you feel comfortable,

Safe,

You're welcome to soften your gaze and even close your eyes or just listen to my words,

Whatever feels right for you.

Now imagine that your body is like a wise ancient temple that has been caring for you throughout your entire life and the temple has weathered many storms,

Carried you through countless experiences and has been working tirelessly to keep you alive and functioning even when parts of it are sending distress signals.

Feel yourself now settling into this temple of your body with respect.

Settling into your body,

Your body has been your constant companion,

Your vehicle for experiencing life and your partner in every adventure.

Even when it's in pain,

It's still working on your behalf,

It's still trying to communicate,

It's still deserving of your love and attention.

So place one hand on your heart,

One hand on your belly and now feeling the steady rhythm of your breathing and heartbeat.

These functions continue automatically and it's a testament to your body's incredible intelligence.

Even in pain,

Your body is showing commitment to your well-being and from this place of appreciation dropped into your body,

Call upon your deepest companion now.

The kind of gentle patient love that you'd offer to a child who was trying to tell you something.

We are going to listen to your body now with the same quality of tender attention.

Now we are going to develop what we call in somatic therapy embodied awareness.

The ability to sense what's happening in your body from the inside with curiosity rather than judgment.

Starting from the top of your head,

We are going to slowly scan through your body not to fix anything but to simply notice and acknowledge what's there.

Think of this like taking a gentle inventory of your inner landscape.

Let's begin by noticing your head and your face.

Your head and your face.

Are there areas of tension,

Tightness or discomfort?

Perhaps around your temples,

Your jaw,

Base of your skull.

Just notice without trying to change anything.

And if you find tension,

You might imagine breathing gentle warmth into that as well.

Now slowly gently move your awareness to your neck and your shoulders.

Neck and shoulders.

Now this is where many of us carry the weight of our responsibilities.

Where we might literally shoulder the burdens that feel too heavy.

What is present here for you?

Tightness,

Soreness,

Heaviness or something else?

And if your shoulders are carrying pain,

You might silently acknowledge.

I see you and I feel how hard you've been working.

I see you and I feel how hard you've been working.

Now let your attention flow to your arms.

Sometimes our arms and hands carry the tension of wanting to reach for something or push something away or hold on too tightly.

Notice any sensations in your arms,

Your wrists,

Your hands.

And if you notice any discomfort,

Breathe into those areas now with compassion.

Now bring your awareness to your chest and to your heart center.

Sometimes the pain in this area is connected to emotional holding,

To the grief or fear or overwhelm that needs space to be felt.

Notice what's present without trying to analyze it.

Just breathe gently with whatever sensations are there.

Move slowly now to your upper back.

That area between your shoulder blades where we sometimes feel stabbed in the back or unsupported.

If there is pain here,

You might gently say,

It must have been so hard feeling unsupported.

I'm here with you now.

It must have been so hard feeling unsupported.

I am here with you now.

Now to your lower back.

Now this area often holds the weight of feeling unsupported in life,

Of carrying too much responsibility,

Of needing to be strong for everyone else.

So if you carry pain in your lower back,

Breathe compassion into this area now.

That works so hard to support your entire upper body.

Breathe compassion into your lower back now.

Now slowly,

Gently notice your hips and your pelvis.

Areas that can hold tension from stress,

From past experiences and also from the effort of moving through difficult circumstances.

Simply acknowledge whatever sensations are present now in your hips,

Your pelvis and your lower back.

Nothing has to change.

Nothing has to go away.

Just acknowledge what is.

And in the same flow,

Bring your awareness also to your legs and your feet.

These faithful parts of your body that carry you through life,

That ground you to the earth.

And if there is pain in your legs or your feet,

Appreciate all the steps they have taken with you.

All the ground they have covered in service to your life.

After this breath,

Expand awareness to your whole body.

Where is the most significant discomfort or pain located for you?

Where do you experience physical pain?

Don't try to make it go away.

Notice it with the same gentle attention you'd give to a friend who's trying to tell you something important.

Now you either may be aware of a pain that you have,

A recurring pain,

A chronic pain or something may have come up just now.

So trust whatever has shown up for you.

And now that we have mapped the pain in the body,

We are going to practice something that might feel unusual,

But can also be very healing.

Having a gentle conversation with the part of your body that's in pain.

Bring your attention to the area of your body where you are or where you always experience the most significant discomfort or physical pain.

Maybe your back,

Maybe your hip,

Maybe your knee,

Maybe your shoulder,

Maybe somewhere else.

And in this space right now,

Instead of seeing this as an enemy to be defeated,

As something to be fixed,

You're going to approach it as a messenger that's been trying to get your attention through your body.

If it's comfortable,

You can place your hands near this area or on this area,

If it's comfortable to do so.

And feel your own loving touch,

The warmth and the presence of your care.

Speak to this part of your body now,

Either silently or in a whisper.

I see you.

I feel you.

I'm here to listen.

I see you.

I feel you.

I'm here to listen.

Now you may feel warm,

Cold,

Tingling sensations,

Movements as we communicate.

Just allow this to unfold whichever way it's happening for you.

And now from a place of genuine curiosity and compassion,

Ask this area of pain.

What are you trying to tell me?

What do you need me to know?

What are you trying to tell me?

What do you need me to know?

Don't try to think your way into an answer.

Instead,

Just wait quietly and notice what arises.

Sometimes response comes as words,

Images,

Emotions,

Memories.

Or sometimes it's simply a sense of being heard and acknowledged.

Just listen.

Don't dismiss anything that's being shown to you.

If your pain is in your shoulders,

You might hear something like,

I am tired of carrying everyone else's worries.

Or,

I need support.

Or maybe your shoulders are saying this is too heavy.

Listen without trying to solve or fix anything.

Just receive communication.

Even my words are just pointers.

They may be completely different from what you are experiencing.

And that's okay too.

If your pain is in your back,

Perhaps your back is saying,

I don't feel supported.

I am afraid to let go and rest.

I have been holding too much for too long.

Whatever emerges,

Receive it with compassion.

If your pain is in your head,

Maybe it's saying,

There is too much to do.

There is too much to think about.

I am overwhelmed by all the decisions I have to make.

And that's okay.

If your pain is in your stomach or your digestive system,

Maybe it's saying,

I am anxious.

I can't digest something about this situation.

And don't worry if you don't receive clear messages.

Healing happens simply by the act of listening with love,

Rather than responding with fear or frustration.

Once your body knows it's been heard,

That in itself is deeply healing.

Now whatever is shown or not shown to you right now,

Let's respond to your body's communication.

Thank you for taking care of me.

Thank you for working so hard on my behalf.

I hear you and I want to support you better.

Thank you for taking care of me.

Thank you for working so hard on my behalf.

I hear you and I want to support you better.

Just see how these words are received.

Nothing has to go away.

Now if your body shared that it's carrying too much,

You might gently say this,

I understand.

Let's look at ways to share this burden and to get more support.

I understand.

Let's look at ways to share this burden and get more support.

If your body expressed feeling overwhelmed,

You might respond by saying,

There is a lot happening.

Let's find ways to create more peace and quiet.

There is a lot happening.

Let's find ways to create more peace and quiet.

So whatever your body communicated,

Acknowledge its wisdom and its faithful service to you.

Now,

We are going to work directly with your nervous system,

Helping it shift from any hyper arousal or stress that might be amplifying your pain and we'll try and move to a greater state of calm and regulation.

Now chronic pain often keeps our nervous system in a heightened state of alert,

As if we are constantly bracing for the next wave of discomfort.

So today we are going to give your nervous system permission to soften,

To rest and to trust that you're safe in this moment.

So let's begin by lengthening your exhales.

So breathe in naturally and take a long,

Slow,

Deep breath out.

And we do this again long,

Slow,

Deep breath out.

Now continue with several more breaths like this and just receive my words.

It's safe to relax now.

You can let your guard down.

It is safe to relax now.

You can let your guard down.

Feel your chest drop,

Your stomach drop,

Your shoulder blades drop.

It is safe to relax now.

You can let your guard down.

Now let's speak directly to the nervous system with appreciation.

Thank you for trying to protect me.

Thank you for staying alert to pain so you could help me respond quickly.

I understand you've been working overtime to keep me safe.

I want you to know right now,

In this moment,

You have permission to rest.

You have permission to rest.

You have permission to rest.

And now feel these words and this permission settling into your cells,

To your muscles,

Into every fiber of your being now.

Notice if there are areas of your body that have been chronically tense.

Send breath to these areas now.

And drop this message in.

You can let go.

You can soften.

You can rest.

You can let go.

You can soften.

You can rest.

You can finally let go.

You can finally soften.

You can finally rest.

Now some of you might notice your shoulders dropping,

Your jaw releasing,

Your belly softening.

You might feel a settling also,

Like finally being able to put a heavy bag down that you've been carrying.

Just trust the process and allow whatever wants to happen.

If emotions arise in your body,

Perhaps sadness,

Relief,

Or even the fear of letting go,

Welcome these feelings as part of your healing process.

Sometimes we need to feel our tiredness,

Our pain,

Our weariness,

Before we can truly rest.

Now for the next minute or so,

Just place both your hands on your heart and just receive these words as your body is shifting now.

I give my body permission to rest,

Heal,

And soften.

I give my nervous system permission to feel safe.

I choose to work with my body rather than against it.

I give my body permission to rest,

Heal,

And soften.

I give my nervous system permission to feel safe.

I choose to work with my body rather than against it.

Now,

From this place of greater nervous system regulation and body awareness,

Let's cultivate the kind of self-compassion that can support you even more to manage this pain.

Now,

Place your hands on your body for this part anywhere that feels comforting,

Anywhere.

Perhaps your heart,

Your belly,

Where you're experiencing pain,

Anywhere you feel guided.

And now,

Say these words,

Receive these words.

This is a difficult time.

Pain is hard to live with.

You're doing your best with the situation that you're in.

This is a difficult time.

Pain is hard to live with.

You're doing your best with the situation that you're in.

Now,

Feel these words of compassion settling into your body.

We set a healing intention that honors both the reality of your pain and your body's capacity for healing.

I intend to treat my body as the wise teacher that it is,

Learning from its messages.

I intend now to reduce unnecessary suffering as I accept the reality of my current experience.

You're free to change the words to see how your body responds.

I intend to listen to my body with love.

I intend to support my body's natural healing process.

I intend to find meaning and growth even in the midst of physical challenges.

And whatever is unfolding,

Shifting,

Changing now in your body,

Just allow that adjustment to happen.

In this moment,

I am both accepting of my current situation and also very open to positive change.

Now,

As before,

As we prepare to complete this journey,

Let's explore how you can continue this approach to pain in your daily life.

The practice we've done today,

Listening to your body with compassion,

Regulating your nervous system and offering yourself kindness,

They are not just meditation techniques,

They are life skills that can transform your relationship with physical discomfort.

So when you feel pain,

When you experience pain,

Or when it gets overwhelming,

Check in with your body.

What do you need right now?

How can I support you?

What are you trying to tell me?

And sometimes the answer might be rest,

Sometimes medical attention,

Sometimes movement and sometimes simply acknowledgement.

And you also know now that healing doesn't mean absence of pain.

Healing means developing a more peaceful relationship with pain and discovering that you're stronger and more resilient than you knew.

Now,

Honouring the whole experience that you had today,

Begin to feel yourself returning to ordinary awareness,

But carry with you your sense of being compassionate with your pain,

With your body.

Slowly,

Gently wiggle your fingers,

Your toes,

Maybe move your head side to side.

Notice how your body feels now compared to when we started.

When you're ready now,

Return to this moment and open your eyes.

Take a moment first to appreciate the courage that it takes to approach pain with curiosity rather than resistance.

In a world that tells us to push through,

Ignore or quickly fix discomfort,

Choosing to listen to your pain is an act of self-love.

Your body has been your faithful companion in every moment of your life.

It has carried you through joy,

Sorrow,

Challenges,

Celebration.

And remember,

Even if it's in pain,

It's still working on your behalf.

Pain,

Even though difficult,

Can be a doorway to greater self-understanding,

Compassion and a more authentic way of living.

So when you approach physical pain with gentleness that we've practiced today,

You're not just managing it better,

You're also cultivating wisdom.

Now your healing journey is unique to you.

Trust your body's wisdom,

Its timing.

Seek any and all medical or professional support that you need.

So thank you for having the courage to listen to your body with me today.

Thank you for treating your physical pain with respect and compassion.

So while honoring your body's wisdom and wishing you a harmonious journey ahead with your body and with your pain.

Thank you very much and Namaste.