Thank you for joining me in this guided meditation for chronic pain.
My name is Emily.
I'll begin with a quote,
Living with chronic pain requires you to become both a warrior and a peacekeeper in your own body,
End quote.
This quote captures the dual role somebody living with chronic pain must take on in managing their experience.
The warrior represents the strength,
Resilience,
And determination needed to face the daily challenges of living with pain.
It's about standing up to the pain each day bravely,
Even when it feels overwhelming.
On the other hand,
The peacemaker embodies the gentleness,
Acceptance,
And mindfulness to live harmoniously with chronic pain.
Being a peacemaker means seeking moments of calm,
Releasing resistance to the pain,
And allowing yourself to rest when needed.
Being both a warrior and a peacemaker means acknowledging the reality of chronic pain while also seeking balance.
It requires both strength and surrender,
Action and acceptance.
Pain that lingers over time can feel overwhelming,
Isolating,
And even exhausting.
But what we're about to do in this meditation is more than just trying to fix the pain.
It's about giving your body and mind a chance to find comfort,
Peace,
And relief,
Even in the presence of discomfort.
By tuning into your breath,
Relaxing the body,
And shifting your focus,
We can create a space where healing,
Even in small moments,
Is possible.
This meditation is an invitation to connect with your inner resilience,
To release the tension that can accumulate with constant discomfort,
And to offer yourself the kindness and the compassion that your body and your spirit truly deserve.
There are no expectations to completely eliminate the pain.
It's about finding moments of ease and to reclaim a sense of balance in your body and mind.
Remember,
Every moment of peace you find is an achievement for your well-being,
And you are deserving of those moments.
So let's begin by finding your most comfortable position.
You may choose to sit or lie down for this practice.
And take care to support your body in any way that it needs.
And make sure the temperature of your space is neutral,
Neither too hot nor too cold.
Begin to honor your right to being here by placing one hand on the belly and one hand at the heart.
And now begin to tune into the sound of your breath as it flows.
Without any manipulation of its natural rhythm,
Tune into the subtle sound of your breath and the natural sound of each breath.
Breath flowing in and breath flowing out.
Easily and rhythmically.
Breath flowing in and breath flowing out.
Every inhale filling the lungs,
And on each exhale releasing tension.
Continuing to breathe slow,
Deep,
And mindful.
As you breathe in,
Air fills the lungs.
And as you breathe out,
Releasing tension.
No need to change anything.
Just being with the steady flow of breath,
And noticing each breath with kindness and curiosity.
And shift your attention now to the physical body as we descend our awareness through the whole body.
And we'll start by bringing your awareness to the crown of your head.
Simply noticing any sensations or feelings that are present at the crown of the head.
There's no need to label them,
Just observe.
And gently breathe into this space,
Allowing any tension to soften with each exhale.
Now bring awareness to your forehead.
Notice if there's any tightness or pressure.
Any pressure in the area of the forehead.
If tension is present,
Imagine it being soothed with your breath.
Softening and releasing as you exhale.
Move your awareness down to your eyes and cheeks.
Perhaps there's a sense of heaviness or tightness around the eyes or jaw.
Without judgment,
Simply notice.
Allow your breath to soothe and relax any tension or strain around the eyes and the jaw.
And now gently bring your awareness to the area of your neck and shoulders.
Notice if you're holding or gripping onto any tension here.
Allow the breath to soften this tension.
And through the breath cycle,
Imagine your shoulders becoming lighter.
Slowly releasing any weight or discomfort they may be carrying.
As you continue down to your arms,
Feel into sensation of your elbows,
Your wrists,
And your hands.
Perhaps you notice some discomfort or stiffness here.
Just acknowledge it.
Allow each soothing breath to travel down your arms.
Gently bringing relaxation to each part of the elbows,
The wrists,
And the hands.
With each exhale,
Imagine releasing any remaining tightness.
And now move your attention to your chest and upper back.
Take a deep breath in,
Feeling your chest expand.
And as you breathe out,
Soften any holdings or tension in your chest or upper back.
If you notice any discomfort in this area,
Simply allow it to be present without judgment.
Letting your breath help ease any discomfort.
Inviting peace and freedom into this space.
As you move to your abdomen and lower back,
Notice any sensations you feel.
Maybe there's discomfort present,
Or perhaps your body feels completely at ease.
Whatever it is,
Just observing now.
And allow each breath to begin to soothe this area.
With each exhale,
Invite a sense of softness,
Gently releasing tension.
Now gently bring awareness to your hips,
Thighs,
And legs.
Notice if any part of your legs feels tense,
Heavy,
Or uncomfortable.
And allow your breath to ease into this area.
Releasing any tension,
And softening your muscles.
With each exhale.
Finally,
Bring attention to your feet.
And feel the weight of your feet resting gently into the surface where you're resting.
Notice any sensations present.
Allowing the breath to soften any unwelcome sensations.
Easing any discomfort or tightness.
Allowing your feet to feel light and relaxed.
And take a moment now to scan your entire body from head to toe.
Noticing any remaining areas of tension or discomfort.
And without judgment,
Just allow yourself to be with these sensations.
And know that it's okay to simply acknowledge any sensation of pain or discomfort.
And allowing it to exist without needing to change it.
With each breath,
You're creating space for relaxation.
And you're doing the best you can in this moment.
These sensations are simply a part of your experience right now.
And you're allowed to acknowledge it without criticism.
Pain is a sensation you're feeling in the body.
Much like the coolness of a breeze.
Or the warmth of the sun's rays.
These sensations may shift and move over time.
Much like other sensations.
Remain in the seat of the observer.
Both powerful and peaceful.
Without judgment or resistance.
And remember,
You're doing the best you can.
And today that is enough.
Take a deep breath in.
And as you exhale,
Let go of any lingering tensions in your body.
Feel into the sense of softness and ease in the body.
And give yourself permission to rest in this peaceful space.
For as long as you need.
