Hello,
And welcome to this guided meditation session to create a safe place for you.
My name is Ariel.
Chronic pain can be very hard to handle,
But sometimes when we create a mental image of suffering,
We tend to aggravate this pain,
Thus increasing it.
Then,
Every time we feel this sensation,
We'll have a negative thought attached to it on a conscious and subconscious level.
So what this meditation will teach you are techniques to change the mental image that has been created from this pain,
And instead implement a peaceful association with pleasant visualizations that create a warmer bonding between you and your body's sensation.
This allows you to accept and allow instead of fighting and pushing away.
Please make sure that you're in a very comfortable position.
You can be seated or lying down,
Whatever position for your body that makes your muscles most relaxed.
Every part of your body can rest and feel completely relaxed during this meditation.
Begin by taking five deep breaths to relax even further.
One,
Full breath in and let go.
Two,
Fully inhale and exhale.
Three,
Breathe in as much as you can and let it go.
Letting a wave of relaxation come over you.
Four,
Inhale deeply and exhale feeling invigorated.
Five,
Last one,
Fully inhale and exhale feeling any tension loosen up,
Your body feeling extremely relaxed.
And allow your breath to slow and flow naturally now.
Don't try to change anything about it.
Just notice the calmness that these five breaths gifted you.
Notice how your body breathes without you doing anything at all.
Begin to feel any sensations that you associate with your pain.
Bring them into your awareness and allow the feelings to multiply.
You are completely safe and secure.
It's okay to allow these sensations to arise.
They will not harm you.
Put all of your focus on these areas.
Really feel their exact position and the quality of the sensations.
What is the pain like for you?
Is it stinging,
Tingling,
Or burning?
Perhaps it's like something else.
In your mind,
Describe every detail and then sit with it.
Be entirely with it while it's present.
You don't have to do anything about it except feel.
Allow the sensations to grow and shift.
And don't stop them,
Just see what they do.
Notice the details of change the sensation makes.
You're doing very well.
Now switch your focus and bring into your mind's eye a visual of a place that you love to go or have been that's very serene and peaceful for you.
It can be an imaginary place like on top of a beautiful mountain or somewhere you frequently go like a nearby nature path.
Your favorite place could be as simple as your warm cozy bed,
Perhaps next to a loved one.
Wherever this place is for you,
See it vividly now.
Start by visualizing all the physical aspects of this place.
Where are you?
What do you see when you look up?
If you're outside,
It could be the sky.
If you're in a safe room somewhere,
It could be the ceiling.
Notice everything you see when you look up.
Now look down at your feet.
What does the ground look like below you?
Gaze all around this favorite place of yours,
Making the colors bright and vivid.
Make out even more details like the leaves on the trees and plants or the things that are placed around the room.
Do you notice any patterns anywhere?
They could be patterns in nature like the way things grow or the patterns of fabric and objects in a room.
Notice every pattern you can find in great detail.
The more details you can imagine,
The better.
How dark or light out is it?
What time of the day do you think it is?
And make a judgment about the placement of the sun in the sky.
Which way is the light of the sun coming into your imagination?
From which direction?
Look at all of the beautiful things that make this place so enjoyable for you.
Use your visual creativity of this place for the next several moments.
Now you're going to bring about the sensations this beautiful spot offers.
Start by tapping your feet on the ground.
Is the surface hard or soft?
Feel the ground below you with your feet,
Noticing anything you can about it.
Become aware of the temperature in this place.
Is it cool or warm or hot?
Is there a breeze blowing or is the air calm and still?
Can you feel the sun on your skin?
Sit with these sensations for a few moments and enjoy them.
Are there any smells here?
If you're imagining the beach,
Maybe you can smell the salty air.
Or if you're in a forest,
The smell of nature.
Just notice how your sense of smell can create sensations of aroma for you when you put your mind to it.
What about sounds?
Bring fully into this experience any sounds that surround you here.
Perhaps you can hear a loved one nearby.
Perhaps you're alone and can hear the sounds that nature creates for you.
Vividly hear any sounds in this experience.
Sit with the senses activated for a few moments and begin to interact with your environment.
To relax even further,
Become aware of what you're doing here.
Are you sitting down and relaxing or walking around and exploring?
Are you doing exactly what you love and want to do?
See yourself being completely relaxed and happy here.
There's no need to do anything here but relax and enjoy.
Be assured that this place is always here for you to keep you safe if you need to flee from the pain.
Take another slow and deep breath in.
And as you exhale,
Feel at complete peace with yourself and with all the sensations in your body.
As I speak these words to you,
You are changing the mental images associated with your pain.
Whenever you feel overwhelmed by the sensations in your body,
Repeat this exercise to accept the pain and change the thoughts associated with it.
When you use this technique,
You may stop the pain from becoming aggravated and growing stronger.
When you vividly visualize a safe and peaceful place in moments of distress,
You're slowing down your pulse,
Your blood pressure,
Creating a peaceful and strong connection to your body and mind.
Allow yourself to slowly be aware of your current surroundings and whenever you're ready,
Gently flutter your eyes open,
Ready to go about your day peacefully.
