Hi friend,
My name is Samantha.
First,
I want to say that I'm sorry that you're going through this pain.
Today,
I want to guide you through a safe place to try to relieve you from some of this pain.
As I know,
Any pain can be very difficult to handle.
And many times when we're going through this pain,
We create a mental image of our suffering.
And when we do this,
It tends to aggravate the pain,
Thus increasing it.
Then every time we feel the sensation,
We have a negative thought attached to it on the subconscious and the conscious level.
So with this meditation,
I'm going to try to give you some tools and techniques to change this mental image that has created this additional pain.
And instead,
Help implement a peaceful association with some peaceful and pleasant visualizations that can help create a warmer bonding between you and your body sensations.
This can allow you to accept and allow instead for you to push away some of this pain and create the safe space for your body.
So before we get started,
I want you to get into the most comfortable position that your body will allow itself for right now.
So if that's sitting up,
That's okay.
But laying down is okay as well.
We want to try to make sure that any of our muscles that are tight are not activated and try to bring down that tension right now.
Every part of your body can just rest and feel completely relaxed during meditation.
So go ahead and find that comfortable spot.
And when you're ready to relax,
We'll go ahead and start with a few breaths.
And again,
By taking five deep breaths to relax even more.
So one full breath in,
And then let it go.
Two,
Fully inhale,
And then exhale.
Three,
Breathe in as much as you can,
And let it go,
Feeling a wave of relaxation come over you.
Four,
Inhale deeply,
And exhale,
Feeling invigorated.
Five,
Last one,
Fully inhale and exhale,
Feeling any tension left in your muscles just loosen up and your body feeling extremely relaxed.
Great.
And now just allow your breath to slow and begin to flow naturally.
Don't try to change anything about it.
Just notice the calmness that these five breaths have gifted you.
Notice how your body breathes without you doing anything at all.
Begin to feel any sensations that you associate with your body.
Feel any sensations that you associate with your pain.
Bring them into your awareness and allow the feelings to multiply as you are completely safe and secure in this space.
It's okay to allow these sensations to arise.
They will not harm you.
Put all your focus on these areas.
Really feel their exact position and the quality of the sensations.
What's this pain like to you?
Is it stinging?
Tingling?
Or maybe burning?
Perhaps it's like something else.
In your mind,
Take some time to describe every detail and sit with it for a moment.
Just be entirely with it.
While it presents itself.
Don't do anything about it except feel it.
Allow the sensations to grow and don't stop them.
Just see what they are and what they do.
Notice the details,
The changes,
The sensations make.
Good.
I know this is hard,
But you're doing so well.
Now switch your focus and bring your mind's eye a visual of a place you love to go.
Where you have been that is very serene and peaceful to you.
It could be an imaginary place like the top of a gorgeous mountain you have never been or somewhere you frequently go like a nearby nature path or maybe one you've been in the past but haven't been able to go to because of this pain.
Your favorite place could be as simple too as a warm cozy bed next to a loved one,
A pet,
Or maybe your favorite stuffed animal you love to cuddle with.
Wherever this place is for you,
See it vividly right now.
And start by visualizing all the physical aspects of this place.
Where are you?
What do you see when you look up?
When you look up,
If you are outside,
It could be the sky.
If you are in a safe room somewhere,
It could be the ceiling.
Notice everything you see when you look up.
Now look down at your feet.
What does the ground look like below you?
Gaze all around this favorite place of yours.
Maybe there's grass or maybe there's some shoes on the ground in your safe space.
Whatever it is,
Just making colors bright and vivid.
Make out even more details than right now.
Whether it's blankets around you or if you're outside,
The trees and plants,
The things around the places in the room.
Notice all these things.
Do you notice any patterns anywhere?
They could be patterns in nature,
Like the way things grow,
Or the patterns of fabrics and the objects in the room.
Notice every pattern you can find in great detail.
The more details you can imagine,
The better.
How dark is this place or how light?
Maybe the sun is out or maybe it's nighttime.
However you enjoy it best.
What time of day is it?
And make a judgment about the placement of the sun in the sky or the position of the sun in the sky.
Make a judgment about the placement of the sun in the sky or the moon in the stars.
Which way is the light coming?
This is your imagination.
Look at all the beautiful things that make this place so enjoyable to you.
Use your visual creativity of this place.
Over the next several moments.
Now you're going to bring about some sensations this beautiful spot offers to you.
Start by tapping your feet on the ground.
Is the surface hard?
Or is it soft?
Feel the ground below you here with your feet.
Noticing anything about it.
Now become aware of the temperature of this place.
Is it cool?
Is it warm?
Is it hot?
Is there a breeze blowing?
Is it calm?
Maybe it's still in the place you are in.
Perhaps there's sun.
Or there's darkness.
Can you feel any of this on your skin?
Sit with these sensations for a few moments.
Just enjoy them all.
Now bring the sensation of smell.
Perhaps you're imagining you're on the beach.
So you smell some salty air.
Or if you were in the forest,
Smell of different types of nature.
Or perhaps you're at your favorite relative's house.
And you smell them cooking in the background your favorite meal.
Whatever it is,
Think of your favorite smells in that environment.
Things that make you so happy when you sense these aromas around you.
Really put your mind into it.
Now bring your mind into the experience of the sounds around you when you are in this environment.
Perhaps you would hear a loved one nearby.
Someone calling out your name.
Or if you are alone,
You're maybe playing some music.
Or perhaps you're here in nature.
Whatever it is,
The favorite sounds that you like to hear.
And maybe it's just silence.
When you're in this environment,
It could be silence that you like to hear.
And that's okay too.
Just activate these senses for a few moments.
The sounds,
The smells,
The visualizations,
All come in together in your favorite spot.
And now as we release our breath,
And now as we relax even further,
Become aware of what you might be doing.
Are you sitting down in this environment?
Going for a relaxing walk?
Exploring?
What do you like to do here?
Maybe it's just laying down,
Cuddling up,
Laying down,
Cuddling up,
Watching a movie,
Laying in the sun and basking in it.
Just seeing yourself being completely relaxed and happy here.
There's no need to do anything here,
But be completely relaxed and enjoy it.
There's nowhere to go,
Nothing to do.
Just take the time for self-care in this environment and relax,
Replenish your body and enjoy your favorite spot.
Be assured this place is always here for you to keep you safe if you ever need to step away.
Take another slow and deep breath in.
And as you exhale,
You feel a complete peace within yourself and all the sensations in your body.
As I speak these words to you,
You're aware of the sensations in your body.
You're changing the mental images associated with any pain you may have had.
You're starting to become more relaxed,
Knowing that you are not your pain.
Whenever you feel overwhelmed by these sensations in your body,
You know you can repeat this exercise,
That you can change the thoughts associated with it.
As when you use this technique,
You will use it to take time to step away from aggravating this pain,
As you will grow stronger.
When you visualize your safe and peaceful place in moments of distress,
You will slow down your pulse and blood pressure and create a peaceful and strong connection with your mind and body.
You will have the tools to combat this pain as you are growing stronger each day.
You have the tools to empower yourself and you are not the pain.
You are not the pain.
And you are not the pain.
You will not allow the pain to define you and you will overcome it.
So when you are ready,
Allow yourself to slowly become aware of your surroundings and open your eyes,
Ready to go about your day peacefully and stronger.
I hope this gave you time for relief and to step away from your pain.
Take care,
My friend.
I wish you the best.
