Hello and welcome to this meditation to help you relieve and to ease physical pain.
And if you've been struggling with pain,
I want you to know that you're in the right place,
You're in a safe place because pain can often feel overwhelming,
Consuming and makes you feel really vulnerable.
And I decided to create this meditation because I have torn a muscle in my neck and the pain has been excruciating.
But the worst thing you can do is to build more tension and stress around that pain because then it amplifies the pain and makes it worse.
You see,
Stress and pain are closely connected.
When you're stressed,
Your body naturally tenses up.
So we're going to try and relax you as much as possible today because your mind is so powerful,
It can actually influence your pain.
So today we'll take a journey together through visualization,
Relaxation,
And you'll discover some tools to turn the volume of that pain down and create more space for calm and ease in your body right now.
So just find a comfortable position and you can be propped up if you need to be surrounded by pillows.
And I want you to just give that pain a number.
So one being no pain at all and ten being the most excruciating pain.
Good.
And then when you're ready,
Just close your eyes and just settle down.
Try and relax your jaw,
Your shoulders and let your body rest now.
And you're just going to take a nice deep breath in through your nose.
And as you exhale,
Just imagine releasing some of the tension that your body's been carrying.
And again,
Breathing in deeply.
And just let that breath out slowly,
Softening every muscle,
Every joint,
Every part of you now.
One more time,
Inhaling.
And as you exhale,
Feel that heaviness of your body sinking into that support beneath you.
And now just gently bring your awareness to that area of your body where the pain resides.
And just notice that pain with some curiosity.
You're just observing it for now like a curious visitor.
And just notice how the pain feels.
Is it a sharp pain,
A shooting pain?
Is it dull or throbbing?
Is there tightness in the area?
Just observe that pain,
That place in your body without any judgment at all.
And even though I know it's hard to feel that pain,
That pain's there for a reason.
It's very important.
So instead of looking at that pain with fear or anger,
Just notice that pain with pure curiosity.
What information is that pain trying to give you right now?
And now I'd like you to imagine that this pain has a voice.
If that part of your body could speak,
What would it say?
Maybe it just wants to be heard and seen.
Maybe it's trying to tell you something.
Just noticing whatever comes into your mind right now.
And then in your mind I want you to thank the pain for communicating with you.
Even though it's uncomfortable,
It's simply your body's way of asking for some attention.
There's always something underneath that pain.
And relax even further now.
I want you to imagine that you can go inside your own body.
When you're young you have such a vivid imagination,
So I want you to reclaim that imagination right now.
And just imagine yourself stepping into a control room somewhere in your body.
And it's a space deep within your body that feels safe,
Calm and in control.
And I want you to just notice in that room there's some dials,
Some monitors,
All representing the different systems in your body.
And just have a look around and I want you to find the dial that is labeled pain.
And you'll know it when you see it.
And you can stand before this dial and notice where that dial is currently set.
Maybe that dial's turned all the way up to 10,
Which is the highest pain possible.
And that's okay because you have that level of control now.
And I want you to just take a deep breath in.
And as you exhale gently place your hand on that dial and slowly begin to turn that dial down.
Maybe just a little at first and feel the volume of that pain decrease.
And as you turn it down further,
Imagine a soothing warm light spreading through that area of your body,
Easing the tension and softening the edges of that pain.
And take your time,
There's no rush.
Each turn of that dial brings more relief,
More peace,
More calmness.
Good.
And just check that you're happy with that setting.
And just return back to that natural breath.
Noticing how your body feels.
Now I want you to imagine that that pain is part of you.
Imagine that part is a small vulnerable part that's been shouting to get your attention like one of those small dogs.
They don't look very fierce,
But they always bark the loudest.
Perhaps picture that pain as an image,
A color,
A size,
A shape,
Or even a character.
Whatever helps you visualize that pain.
And just notice what does it look like?
How big is it?
What does it feel like?
What does it need from you right now?
Does it want to be looked at or held?
And now with empathy and compassion,
I want you to,
In your mind,
Speak to this part.
And I know this might feel a bit strange at first,
But just trust me with this.
Just speak into that part and say to that part,
I see you.
Thank you.
I hear you loud and clear and I'm here to help.
You don't need to scream or shout anymore,
Because I'm here to take care of you now.
And just imagine this part of you softening,
Perhaps getting smaller,
Or maybe even transforming into something more peaceful,
Less aggressive.
Maybe it becomes a soft light.
And as this part transforms and settles,
I want you to just take another deep breath in and breathe out as it transforms entirely now.
And just bring your focus back to that area where the pain once felt so intense.
And just notice how different it feels now.
Maybe the pain hasn't disappeared completely,
But perhaps it feels a bit lighter,
A bit softer.
Perhaps the pain has moved slightly.
And just know that you are safe in your body.
Your body is so intelligent.
The pain is just information.
And know that you can go back to that control room anytime you want to,
Turning that dull down to reduce any pain.
Feeling a lot calmer and more in control now,
Knowing your body is healing.
Feeling that relief as the pain slowly starts to let go of its grip and hold over you.
And when you're ready,
I want you to just start to wiggle your fingers and toes if you can.
And just feeling the support beneath you now,
Knowing you are fully supported.
And take one last deep breath in through the nose.
And then exhale out of the mouth with a sense of gratitude for your body,
Your strength,
And for the healing process that has already begun.
I wish you well,
My friend.
Take care.
