Hello and welcome.
This is a somatic tracking meditation for pain.
To help your nervous system completely regulate and rewire.
Neuroplastically changing.
The levels of pain in your body.
Start by making yourself as comfortable as you can.
And know that this is an appropriate meditation if your pain is under 8 out of 10.
And if it's over 8 out of 10,
I would encourage you to do something distracting or comforting.
But otherwise.
Take a deep breath into the belly.
And on your exhale,
Close the eyes down or soften the gaze.
Bring your attention and awareness to the area that you are experiencing the pain.
Just like any sensation.
All pain is created in the brain.
Your nose doesn't know what a lemon is.
That signal is sent into the brain and the brain will decode it and say that it's a lemon in the same way.
Your body.
Doesn't know what pain is.
It sends a signal up to the brain.
And the brain decodes that signal and says,
Yes,
I need protection,
Or no.
I do not need protection.
And if you need protection,
Your brain produces pain.
We are going to help the brain feel like it can loosen some of that protection right now.
As you pay attention to this area of pain,
Start to objectively describe it.
What does it feel like?
Let's stay away from any intense language here,
So I don't want you to use words like I'm being stabbed or feels like fire,
Nothing like that.
Just noticing.
Is the sensation large or small?
Is there movement or is it still?
Does it feel achy or tight?
Is there a clear border or is it a little more fuzzy?
Noticing whatever you can objectively notice about this sensation,
Just like you were exploring a beautiful,
Mysterious cave.
And you're describing some of the rocks that you're seeing.
You're noticing the features of this place with curiosity rather than with intensity or fear.
Can you be with your body in a slightly different way?
The goal of this exercise is not to get rid of your pain.
The goal is to respond differently to it.
That is what habituates your mind over time.
That is what turns down the dial on pain,
The dial on your protection.
As you're exploring this sensation.
Let yourself know.
This is a safe sensation,
This sensation itself.
Does not mean anything's wrong.
It's like a dog barking at everyone that goes by or a fire alarm going off when we're making toast.
This is a safe sensation.
It doesn't necessarily mean there's damage or harm.
And it's safe enough for me to pay attention to it without needing to hyper focus on it.
I can pay attention to it in a kind of light way.
I am safe enough.
Notice if you can bring a little bit of lightness into the body.
Can you smile a little bit?
Can you bring some openness through the chest,
Through the spine?
What's it like to observe this sensation without intensity?
You don't have to curl your body into a hyper-protective C-shape.
You don't have to be a croissant right now.
You are just a curious human exploring this interesting sensation and watching what happens.
When we don't respond to it the normal way that we do.
Does it shift?
Does it change?
Does it grow bigger?
Does it get smaller?
How curious,
How interesting.
Now can you find somewhere else in the body?
That feels neutral or pleasant.
Bring all your attention and awareness there,
Maybe the tips of your toes,
Maybe your fingers,
Maybe your belly or your breath.
Bring your attention here,
Just like you're looking at a different part of the cave.
This sensation is equally as important as the other one.
One is not more important than the other.
Just be with that.
Notice that.
Your brain may try to pull you back to the unpleasant sensation,
To the pain,
But let your brain know,
It's totally okay for me to explore.
It's actually safe enough for me to go.
And feel something else in my body.
You are retraining the algorithm of your brain.
You are letting your brain know you are interested in other sensations,
Not as a way of ignoring the pain.
But as a way of opening up your aperture,
Your ability to pay attention to other things in the body.
You're shifting your brain's algorithm.
Saying,
Hey,
I'm interested in this other thing,
Actually.
Being with that sensation,
Describing that sensation.
Is it cool?
Is it warm?
Do you notice the heaviness of the limb or the area?
Can you feel the touch of air or the touch of clothes?
And then again,
Bringing your attention and awareness back to the pain.
Just like you're looking at that other side of the cave again.
Has it shifted?
Has it changed?
Just notice that.
We don't need to react to it.
Just notice,
Oh,
Interesting,
There's a slight change.
Or,
Oh,
Interesting,
It stayed the same.
Remember,
We're not trying to get rid of the sensation.
It's okay if the sensation doesn't change right now.
What you are practicing.
Is changing your reaction.
So if you've cultivated even just a little bit of acceptance,
Surrender,
Safety.
You've started to shift your mind's reaction to the pain.
That is the goal.
You've done a great job.
That's all we're trying to do here and over time.
That will reduce the need for protection in your body.
Take one more deep breath.
And when you're ready,
Wiggle your fingers and toes and open the eyes.
