Hello and welcome.
Before we begin,
I'd like to say one thing.
That this practice isn't about ignoring pain.
And it isn't about pretending that it doesn't matter.
Quite the opposite.
It does matter.
Because pain,
As I'm sure you know,
Is real.
And to resist something real,
Something that's a fact.
Creates conflict within us.
And we do not need inner psychological conflict on top of the physical pain we may be experiencing.
And so this short practice is simply an invitation to explore a different relationship with the pain that is already here.
Whenever you're ready.
Take a slow breath in.
And out.
Once more in.
And out.
Allow yourself to settle just for a moment.
Get comfortable.
Notice where your body is supported.
Notice the feeling of the chair or the bed or the floor beneath you.
And now gently bring your awareness towards the area of discomfort.
Notice I said awareness,
Not concentration.
Concentration is narrow,
Whereas awareness encompasses everything.
And you don't need to force your awareness.
You don't need to force attention.
Just allow it to rest wherever the discomfort may be for a moment.
Notice what is actually being felt.
Perhaps there is pressure,
Heat,
Tightness or throbbing.
Or sharpness.
Or perhaps it changes from one moment to the next.
Just see if you can notice the sensations without immediately naming them as good or bad.
They're just sensations.
Changing.
Moving.
Appearing and disappearing.
And now notice something else.
Is there any resistance?
Perhaps a tightening around the pain.
A wish for it to disappear.
Maybe a thought that says,
I can't stand this.
And if so.
.
.
Simply notice that too.
There's no need to get rid of the resistance.
Just notice that it is part of the experience.
And for the next few breaths,
See if it's possible to let the pain be exactly as it is.
Not because you like it.
Not because you've given up,
But because for this moment,
Is already here.
Sometimes,
When we stop arguing with an experience,
Even briefly,
Something changes.
Perhaps not the pain itself.
But our relationship with it.
Our experience with it.
And take one last moment to notice your breath.
Notice your body as a whole.
And whenever you're ready.
Allow your awareness to widen.
To the space around you.
The space your body occupies.
And thank you for taking the time to listen.
This was a short meditation for you to return to whenever you need reminding of the power that lies in awareness.
And how resisting what is real brings its own form of pain.
So let's instead use the energy we have to face what is real.
Have a lovely day,
And until next time,
Stay present.
