Thank you for giving yourself this time today.
If you're living with ongoing pain,
You already know how much energy it can take physically,
Mentally,
And emotionally.
For the next little while,
Allow this to become your time.
A time to simply slow down,
To reconnect with yourself.
And to discover that even amongst discomfort,
There can still be moments of calm,
Moments of ease,
And moments of peace.
Take a moment now to settle into a position that feels comfortable for your body.
Perhaps he's sitting in a supportive chair.
Perhaps lying down.
Using cushions or blankets,
Wherever they help your body feel supported.
And throughout your meditation,
Your body is free to move and stretch or adjust whenever it feels right.
Every movement can simply become another moment of awareness.
Take a slow breath in.
And a gentle breath out.
Another slow breath,
Allowing your shoulders to soften a little.
And one more simply arriving.
Keeping your eyes open for a few moments,
Simply look around the room.
And allow your eyes to settle on whatever they naturally notice.
Perhaps colors.
Shapes.
Lots.
Shadows.
Maybe noticing objects that have always been there.
Yet today they just seem a little different.
There's no way your eyes need to focus.
Just allowing yourself to see.
See what is.
When you're ready,
You can allow your eyes to gently close,
Or you might like to just soften your gaze.
Becoming aware of the sounds around you.
Might be certain sounds in the room that was drawing your attention.
Maybe a gentle hum of a heater.
Or freedom.
Or maybe sounds outside a bit further away.
I'm a happy bird.
Traffic.
The breeze.
Or completely quiet.
Each sound arriving.
Fighting away.
Becoming aware of the points where your body meets the surface beneath you.
Feeling the weight of your body being supported.
Perhaps noticing your feet resting on the floor.
Noticing your legs and your back,
Your hands and your head.
Feeling the gentle contact between your body and the earth beneath you.
Allowing yourself to experience that support.
Tune in to any smells around you.
Perhaps fresh air?
The scent of the room.
Or maybe very little at all.
Simply noticing what is present.
Noticing the taste inside your mouth.
Perhaps fresh.
Neutral.
There might be a lingering taste from earlier today.
Whatever is here,
You're just noticing.
And bring awareness to your breathing.
Breathing in and breathing out.
Allowing each breath to come.
And God.
In its own natural rhythm.
Begin sensing the top of your head.
Simply noticing whatever is here today.
Moving your awareness across your forehead.
Around your eyes.
Your cheeks.
Thank you.
Perhaps your jaw naturally softens.
Perhaps it feels comfortable exactly as it is.
Moving into your neck.
Your shoulders.
Allowing your awareness to rest here for a few moments.
And flowing down each arm.
Upper arm.
Elbows.
Forearms.
Hands.
All the way to your fingertips.
Simply becoming familiar with whatever is present.
Bringing your awareness to your chest.
Feeling the gentle movement created by your breathing.
Your ribs.
The ribs might be expanding,
Softening.
Your upper back.
Middle back.
Lower back.
No need to hurry,
Just taking your time.
Now down to your abdomen.
Your hips.
Pelvis.
Allowing this whole area to be held in a gentle awareness.
Moving down your thighs.
Nice.
Carbs.
Ankles.
Right to the tip of your toes.
Now,
Sensing your whole body together.
Your whole body breathing.
Your whole body supported.
Your whole body here.
In this very moment.
If there's an area of your body asking for a little more attention today.
Allow your awareness.
To gently move towards it.
As though you're meeting an old friend with kindness.
Simply becoming curious.
How would you describe the sensation?
Perhaps more.
Cool.
Heavy.
What?
Heart.
Spacious.
Steady.
Or changing.
There is no right answer.
Simply exploring your own experience.
Visualize each breath creating a little more space around this area.
Breathing in space.
Breathing out softness.
Breathing in,
Creating room.
Breathing out,
Allowing your whole body to settle just a little more.
Let your awareness become bigger than this one sensation.
Sensing your whole body once again.
Feeling your breath.
Feeling yourself here.
Allow yourself to simply rest here.
Feeling your breathing.
Feeling your body.
Feeling the support beneath you.
Perhaps noticing your attention naturally moves.
Sometimes to your breath.
Sometimes the sounds.
Sometimes to sensations.
Sometimes to thoughts.
Each experience becoming another opportunity to gently return to this moment.
In a moment.
Rest in silence.
For a few minutes.
If an area of discomfort calls for your attention again,
Meet it with the same gentle curiosity.
Breathing into the space around it.
Allowing each breath to create a little more room.
Feeling your whole body breathing together.
You are more than one sensation.
More than one moment.
More than today's experience.
Allow yourself to simply be here.
Now be coming away.
Of your breathing once again.
Feeling each gentle breath.
You might notice a little more energy returning to your body.
Keeping your eyes closed for a few moments longer.
Become aware again of the sounds around you.
Listening to the sounds nearby.
And then those further away.
Allowing each sound to come and go.
And become aware.
Of the feeling of your body.
Feeling your feet,
Your legs,
Your hips,
Back.
And.
.
.
Show it is face.
Feeling this surface beneath you.
As it continues to support you.
Perhaps noticing the temperature of the air against your skin.
Notice the smells around you.
Whatever is present in this moment.
Noticing the taste inside your mouth once again.
Fresh.
Neutral.
Perhaps something different from earlier.
Simply observing.
And when you're ready,
Allow your eyes to slowly open.
Take your time.
Blinking open,
Allowing the light to gently return.
Just looking around the room once again.
Just taking in your surroundings with fresh eyes.
You might like to gently wiggle your fingers,
Your toes.
Perhaps rolling your shoulders or enjoying a comfortable stretch.
It's moving in which ever way feels supportive for your body.
And take another slow breath in,
And then a longer,
Easy breath out.
As you continue with the rest of your day,
Perhaps carrying a little of this awareness with you.
A reminder that moments of calm can be found one breath at a time,
One moment at a time.
Thank yourself for taking this time to care for yourself today.
May you continue through your day with kindness.
Patience.
With compassion for yourself.
Thank you for allowing me to share this practice with you.
Take care.
