Welcome to this meditation.
Whether you're experiencing physical or emotional pain,
This practice will help you use your breath to connect with your body and transform your pain.
Begin by finding a comfortable position,
Either sitting or lying down.
Gently close your eyes and take a few deep breaths,
Allowing your body to relax.
Let the tension of the day drift away as you settle into this present moment.
Start by bringing your awareness to your body.
Begin with your feet and move slowly up your body.
Your legs,
Hips,
Abdomen,
Chest,
Shoulders,
Arms and neck.
Take a moment to notice how each part of your body feels.
If you feel any tension or discomfort,
Simply acknowledge it.
Now breathe in deeply through your nose,
Allowing the air to fill your belly.
Feel your abdomen expand with the breath.
Exhale slowly through your mouth,
Releasing any tension.
Do this two more times with full awareness of each breath.
As you breathe,
Relax deeper,
Letting go of all distractions.
Bring your awareness to any areas where you may feel discomfort,
Whether it's a sharp physical pain,
A tightness or an emotional heaviness.
See if you can locate where this pain resides in your body.
There's no need to judge it,
Simply observe it.
Now let's focus on breathing in light.
Imagine that with each inhale,
You are drawing in a bright,
Healing light.
Picture this light entering your body through your nose,
Traveling down into your chest and abdomen and spreading throughout your entire body.
As the light fills you,
Bring it to the area of your pain,
Whether physical or emotional,
Visualize the light gently soothing and softening this area.
With each breath,
Feel the healing light dissolve any tension or discomfort.
With every inhale,
Allow the light to bathe your pain.
With every exhale,
Feel the pain begin to soften,
As though the light is breaking it down gently and transforming it into something more peaceful.
Now as you exhale,
Imagine that you are releasing any toxic energy from your pain.
Visualize this energy leaving your body with your breath.
As you breathe out,
Imagine the pain turning into dark smoke or mist that flows out of you and dissipates into the air.
Let go of any negativity,
Frustration or heaviness tied to your pain.
As you breathe out,
Feel the burden lighten and allow yourself to release whatever no longer serves you.
With each exhale,
Feel the weight of the pain slowly lifting.
You are creating space for healing with every breath.
Now instead of resisting your pain,
Invite it in.
Gently bring your focus back to the area of pain.
Whether physical or emotional,
Ask your pain,
What is it trying to tell me?
What do I need to learn or understand from this sensation?
There's no need to rush or force an answer.
Simply observe any thoughts,
Feelings or memories that arise.
Perhaps you'll gain an insight or understanding,
Or perhaps a feeling of release will come.
Trust that your pain holds wisdom.
Allow yourself to listen deeply and patiently.
Now with deep compassion for yourself,
Ask the pain to release its hold on you.
Visualize it slowly dissolving as you breathe.
See the pain becoming lighter,
Less intense and more manageable with each breath.
Picture the pain turning into light or dissolving into the air.
Gradually fading away,
Feel the sensation of release as though a weight has been lifted off your body and mind.
As you breathe in,
Feel peace and lightness entering your body.
As you breathe out,
Feel any remaining discomfort slowly melting away,
Leaving you with a sense of balance and calm.
Take a few more deep,
Calming breaths.
Slowly bring your awareness back to the present moment.
Notice the surface beneath you and the air around you.
When you're ready,
Gently open your eyes.
Know that you can return to this practice whenever you need to breathe through pain,
Whether it's physical or emotional.
Thank yourself for the time and care you've taken today.
You are healing and you are enough.
