Welcome.
This session will help you find the phrases of loving-kindness that will bring you the greatest comfort when you're experiencing pain.
It's based on psychological principles but also my own lived experience of long-term pain and conversations with others with their own unique challenges around pain.
Sometimes pain is just a reality in our lives,
But we can reduce the suffering we feel as a result of it by offering ourselves loving-kindness and compassion.
Loving-kindness meditations involve sending good wishes to someone,
Whether it's yourself or someone else.
For example,
We might think of a loved one and project the words towards them,
May you be happy.
Today,
We'll make wishes that many people experiencing chronic pain find soothing and supportive.
I want to invite you to identify which of them really lands for you.
Once you discover which phrases resonate most with your unique needs,
You can return to them anytime you need loving-kindness.
So now,
Let's begin.
Take up a position in which you feel comfortable but alert.
For some of us,
This might be a seated position with our spine straight,
In a chair or cross-legged.
For others,
Lying down may feel better,
Perhaps with a pillow lifting your head to help you stay engaged.
Listen to your body and take up a position that honors its uniqueness.
Once you're in a comfortable position,
Rest your hands in your lap or beside you and close your eyes.
Sit or lie for a moment in the moment.
Feel the earth supporting you,
Giving you strength.
Feel the earth supporting you,
Giving you strength.
Notice your breath.
See how it rises and falls rhythmically and calmly.
Notice how your chest rises with the inhale and how your whole body relaxes on the exhale.
Feel the air cool as it enters your nose and notice its warmth as you exhale.
Now,
If there's a particular part of your body that's feeling pain,
Turn your attention to it with care and concern.
Think of yourself as a small child who's hurting and offer yourself kindness.
And offer yourself kindness.
If you can reach that body part,
You might want to touch it,
Cradle it or gently rub it.
Imagine the warmth of your hands offering comfort like sunlight touching your skin.
Maybe give yourself a hug or stretch if that relieves any discomfort.
Notice how it feels to offer up this kindness.
Do you feel your brow or knotting?
Maybe a loosening of your stomach muscles or an opening of your throat?
Let yourself feel care and concern for yourself and your pain as you would any innocent soul.
And now we'll send wishes towards ourselves.
As I say the phrases,
Say them to yourself inwardly.
May you be safe.
May you be safe.
May you be safe.
And maybe it feels good to know that you are held and shielded from harm.
May you be protected.
May you be protected.
May you be protected.
Or maybe great comfort comes from peacefulness.
May you be at peace.
May you be at peace.
May you be at peace.
Or perhaps it would be so good to just go with the flow of life.
May you live with ease.
May you live with ease.
May you live with ease.
May you live with ease.
And let's not forget the wonder of life.
May you know joy.
May you know joy.
And let's let go of all the pain with the wish.
May you feel free.
May you feel free.
May you feel free.
Now let's make a wish.
May you be free.
Now let's make all those wishes one more time.
Notice which feel right for you,
Which make you feel understood and supported.
May you be safe.
May you be protected.
May you be at peace.
May you be at peace.
May you live with ease.
May you know joy.
May you feel free.
Pause for a moment now,
Taking in how giving these wishes has made you feel.
Notice how you feel in your mind,
In your body and in your spirit.
And now notice how it feels to have received those wishes too.
Understood,
Loved and supported perhaps?
If none of these phrases feels quite right,
That's okay.
You can create your own words that bring you comfort and strength.
If any words or phrases are rising up inside you as you do this practice,
Give voice to them now.
We're reaching the end of the meditation now,
So I want to thank you for taking this journey with me.
And I want to make you these wishes.
May you be safe.
May you be protected.
May you be at peace.
May you live with ease.
May you know joy.
And may you feel free.
Now let's come back to the room.
Notice your body making contact with the chair,
The ground or the floor.
Steady and supported.
Notice your breath rising and falling,
Grounding you in this moment.
Open up your eyes.
Notice the world around you.
Find yourself back in life,
Knowing that you have the tools now to support you when you are hurt and comfort you when you feel overwhelmed.
And I wish you a beautiful day.
