Mindfully Observing The Sensation Of Pain

Everything changes, including the sensations of physical pain. This technique guides you to observe without judgment how your physical sensations change, while learning to feel safe in your body once again.

Transcript

Mindfully observing the sensation of pain. Sit or lie down in a comfortable position. Place your inner attention above your navel at your diaphragm. And feel it expand and relax as you breathe. You may find it helpful to place your hand on your diaphragm. Just your upper abdomen. Focusing on it, Expanding on the in-breath. And relaxing on the out-breath. Not trying to force anything. Just letting the breath come in. And relax as your diaphragm expands. And relaxes. Allowing yourself to feel the wave of your breath. Let yourself be breathed. Once you are relaxed. Gently guide your attention to the outer area of the painful sensation. If there's more than one area. Or it is all over your body, It may be helpful to first practice on a smaller, More dull area of pain. You don't need to focus on the center. Of the painful sensation. Just on the outer area of the sensation where it's duller. And simply be mindful of the sensation. Observe it without judgment, Without labeling it as pain. Without emotional attachment. Just curiosity. Serve it as you would as if you were in a room or a playground watching a pet or a child play with toys. You don't need to focus on any thoughts or emotions that surface to your awareness. Just observe the sensation. Almost as if you're at a window looking in. Learn about the sensation with curiosity. Does it have a shape? How deep is it? How wide is it? What does it feel like? Does it tingle? Buzz or something else. Does the sensation pulse? Or vibrate. Does the sensation expand and contract? Pardon. Does the sensation move? Do you feel the sensation and notice it move at the top? The area. Or in a different part of the area of the sensation. The sensation may become more noticeable at first as you increase your awareness. If it becomes too much. Simply move your inner attention back to your diaphragm and breathing. And when you're ready, Move your attention back to the sensation of pain. Or you may want to split your focus between your diaphragm and the area of pain. Whatever feels safest for you. If your thoughts or emotions start distracting you. Just gently guide your awareness, Your attention back to the sensation. To the outer area. Of the sensation. Now. Imagine yourself breathing into this area. Breathing into the sensation. Feeling this body part expanding. And relaxing with each breath. As you breathe in and out of this area. As you continue to breathe in and out. This area, This sensation. Notice what happens to the sensation of pain. Does it change? If so, How? What else do you notice? About this sensation. Don't try to force anything. Just gently guiding your breath in and out. Imagine the breath breathing in and out. Of the sensation. Now as we soon come to a close. Gently bring your breath back to your diaphragm, Bringing your attention back to your diaphragm. Focusing on your diaphragm expanding. And relaxing. Expanding. And relaxing. Thanking yourself for this time you've given to yourself. Time of healing. Gently opening your eyes when you're ready. And maybe write or journal about what you noticed. Thank you. I wish you wellness. Namaste.