Welcome to this meditation for healing from physical pain.
This is a time to care for yourself and connect deeply with your body.
Find a comfortable position either seated or lying down.
Close your eyes and take a deep breath in through your nose and exhale through your mouth.
Allow yourself to be supported by the surface beneath you.
Let your body soften with each breath.
Know that it's okay to feel as you do right now.
You are here to support yourself with kindness and healing.
Let's begin by focusing on the rhythm of your breath.
Notice the coolness of the air as you breathe in and the warmth as you exhale.
Feel the flow of life within you grounding you in the here and now.
If your mind wanders,
Gently guide it back to the breath.
With each inhale,
Breathe in calm.
With each exhale,
Let go of tension.
Feel your body soften and relax,
Releasing tension from your face,
Shoulders,
And limbs.
With each breath,
Become more connected to this moment,
More in tune with the space of stillness within you.
Now,
Gently direct your attention to the part of your body where you sense discomfort or pain.
Instead of resisting or avoiding it,
Approach it with curiosity and compassion.
Imagine sending a soft light of awareness to this area.
This light doesn't judge or try to fix.
It simply illuminates what is there.
What does the sensation feel like?
Notice any thoughts or emotions arising as you observe the pain.
Perhaps there's frustration or sadness or fear.
Whatever you feel,
It is valid and it is okay.
Invite yourself into a space of acceptance.
Imagine your breath as a gentle wave flowing to the area of pain and washing over it.
With each inhale,
You create space around the pain.
Then,
With each exhale,
You let go of resistance.
Silently say this to yourself,
I accept this moment as it is.
I accept the sensations in my body.
I accept the thoughts and emotions that come with them.
Imagine embracing this pain as you would hold a crying child with tenderness and understanding.
Now,
Shift your focus to a part of your body that feels comfortable or at ease.
Perhaps your hands,
Feet or the space around your heart.
Feel into the sensations here.
Maybe there's warmth,
Calm or even a sense of neutrality.
Let your awareness rest in this area,
Allowing it to expand like a ripple of peace throughout your body.
Feel the balance between the areas of pain and ease in your body.
This is the fullness of your experience,
A coexistence of sensations,
All held within your compassionate awareness.
Let's now invite healing and comfort into the area of pain.
Picture a warm golden light beginning to flow into the space.
This light is filled with soothing energy,
Gently dissolving the pain.
With each breath,
The light grows brighter,
Spreading relief and ease.
See the pain softening,
Melting away like ice under the warmth of the sun.
Imagine this area as healthy,
Whole and free of discomfort.
Feel the sense of relief washing over you and let this light fill your entire body,
Leaving you surrounded by an aura of comfort and renewal.
Take a deep breath in,
Filling yourself with gratitude for this practice and the care you have shown your body.
Exhale slowly grounding yourself in the present moment.
Wiggle your fingers and toes and when you're ready,
Open your eyes.
Carry this sense of acceptance and healing with you as you move through your day.
