Welcome,
And before we begin I'd just like to remind you that this meditation isn't about trying to get rid of your back pain.
Instead,
It's an opportunity.
To change your relationship with it.
Often when we experience pain,
The body naturally tightens.
Our minds begin to worry and analyse or resist what is happening.
And this is completely normal.
It's simply how the nervous system tries to protect us.
And today we're going to practice something different.
Rather than fighting the sensations,
Will gently become curious.
Noticing what is actually present moment by moment with openness and kindness.
Sometimes as a body feels safer,
Pain begins to soften.
And sometimes it doesn't change at all.
And both experiences,
They're completely okay.
The intention isn't to force anything,
Simply allowing ourselves to be exactly where we are.
And as always,
If at any stage the pain becomes too uncomfortable,
Feel free to adjust your position or even stop the meditation if you need to.
So let's begin.
Just get yourself comfortable,
Find a comfortable position,
Perhaps lying on your back.
Or lying on your side with a pillow between your knees.
Or sitting comfortably in a chair with both feet just resting on the floor.
Just take your time and settle in.
There is no perfect meditation posture,
Only the one that feels supportive for your body today.
Maybe gently lengthen through your spine.
Allow your shoulders to soften.
Relax your jaw.
And let your hand rest comfortably.
And allow the eyes to gently close or simply soften your gaze.
And take a slow breath in.
And an easy breath out.
Again,
Breathe in.
And breathe out.
Just giving yourself permission to arrive.
Nothing else to do,
Nowhere else to be.
Just here.
And now.
And begin by becoming aware of sound.
Without searching for it.
Simply noticing sound arriving at your ears.
Perhaps sounds in the room.
Maybe sounds that side.
Near and far.
It's allowing sounds to come and go in their own way.
Nothing to resist,
Nothing to hold on to.
Notice the feeling of your body making contact with whatever surface that you're on.
The weight of your body.
The chair.
The bed.
The floor.
Simply noticing the support beneath you.
And gently include the sensations you feel in your back without judging them.
Simply asking yourself,
What sensations are here?
Perhaps there's warmth or coolness.
Pressure.
Tightness.
I can't.
Throbbing burning stiffness.
Or perhaps very little sensation at all.
There is no right answer,
Just simply noticing.
Can you allow these sensations to be here just for this moment?
Become aware of the movement of your breath.
Perhaps noticing your belly gently rising.
And falling.
Maybe your ribs expanding.
Softening.
Notice if your breath naturally reaches into the back of your body.
Without forcing,
Just simply allowing.
You might visualise each inhale creating a little more space around your back.
Without trying to fix anything,
Just creating room.
Than with every exhale,
Allowing unnecessary tension to soften.
Again,
Breathing in and creating space.
Breathing out,
Softening.
If your mind wanders.
Simply noticing.
And then just gently returning.
Back to your breath.
Back to your body.
Back to this moment.
Become aware of any smells in the room.
Perhaps noticing them.
Or perhaps simply noticing the absence of smell.
Then notice any taste that is present without changing anything.
Just observing it.
And you're asking why.
With your eyes closed.
Just see the space around you.
Aware of the room.
Perhaps holding you in a safe way.
Gently now,
Just bring your attention back to your breath.
Just feel the breath come in.
And the breath go out.
And start to shift your awareness and your attention.
Into your bag.
Not the idea of your back,
But the direct experience.
Where do you notice the sensations most clearly right now?
Perhaps it's up high or low or the mid-back.
Well,
It might vary.
Where is it that's drawing your attention?
That you feel most.
Can you gently place your attention there without needing to change it?
Just become curious.
Is sensation sharp.
Blue dowel Heavy.
Or light.
Does it have edges?
Or is it difficult to define?
Is it steady?
Or is it constantly changing?
Sometimes we discover that what we call pain is actually many different sensations.
Changing,
Moving.
Shifting.
See if you can observe them,
Like watching clouds passing through the sky.
You don't have to push them away.
And you don't have to hold on to them,
Just simply watching.
If you notice yourself tightening up around the pain.
See if you can just soften a little,
Maybe 5%.
Not forcing relaxation.
Just more allowing it to happen.
Breathing with the sensations.
Nod in to them Not away from that.
Just with them.
You might even quietly say to yourself.
This is what is here.
This is okay.
I don't need to fight this moment.
Perhaps noticing that there is.
The sensation.
And then here.
Is a story,
The mind.
Tells about it.
Maybe thought-like.
This shouldn't be happening.
What if it gets worse?
When will this end?
When thoughts arise,
Just notice them.
Thinking.
Then gently returning.
Just back to the direct sensations,
Back to breathing.
Sometimes pain becomes louder.
Sometimes quieter.
And both are okay.
Your only job is to observe with kindness.
You might visualise your awareness gently surrounding the area.
Without trying to remove it,
Just simply holding it with warmth.
As you might comfort a close friend.
Nothing to fix.
Nothing to change.
Just allowing.
Now you can have some space to simply sit with your experience.
Return to your breath whenever you need.
Observing the sensations and allowing whatever is here to be here.
It takes some time now to be in silence.
I know it's a.
.
.
Moment.
Gently now.
Allow your awareness to expand once again.
And notice the sounds around you.
Near and far.
Feel the support beneath your body.
The weight of your body resting.
Notice the temperature in the air.
And notice the air against your skin.
Become aware of any smells around you and any tastes in your mouth.
And if your eyes are closed,
Just gently blink them open and allow light and color to return,
Just taking in the room around you.
It's noticing the shapes and textures and the space that you're in.
Yourself fully here,
Present.
And just take a moment now to notice how you feel.
Perhaps the pain has changed,
Perhaps it hasn't.
Either way,
You've practiced something incredibly valuable today.
You spent time listening to your body rather than battling against it.
You've given your nervous system an opportunity to slow down.
And every time you practice this,
You strengthen your ability to meet discomfort with calmness instead of fear.
And remember that pain is only one part of your experience.
It doesn't define who you are.
There is always more to you than the sensations that your body is experiencing.
And as you move through the rest of your day,
See if you can carry this same gentle awareness with you.
Less resistance,
More curiosity,
Less forcing,
More allowing.
One breath,
One moment,
One step at a time.
Thank you for taking this time for yourself today.
Take care.
