Welcome to this meditation for breathing and deep body scan for pain.
Breathing is the most natural thing in the world,
Yet we tend to forget about it throughout our days.
Let's honor our breathing now,
And how it brings us in the present moment so that we can relax.
Take five significant breaths.
One,
Fully inhale,
Expanding your belly and chest as much as you can,
Holding it for a moment and exhale,
Feeling a wave of relaxation sweep over you.
Two,
Inhale,
Filling your entire breathing system with fresh oxygen,
Hold it and exhale,
The wave of relaxation gently sweeping over you.
Three,
Inhale,
So that you are brimming with the air,
Holding it and exhale.
Your body relaxes in different areas without any effort.
Four,
Fully inhale,
Feeling this breath purifying your entire body,
Exhaling.
Just notice how you are feeling.
And five,
A beautiful breath coming in,
Hold it.
Feeling invigorated from oxygen and exhale,
Allowing relaxation to sweep over you.
Take note of how you feel at this very moment.
You now have an abundance of oxygen.
This is how we are created to feel.
Breathing deeply and fully is an expression of self-compassion.
Let your breath become natural and just notice how abundance feels.
Very good.
Let your eyes wander around,
Looking all the things around you without looking too long and to anything in particular.
Now without any effort,
Allow your mind to choose in front of you something to focus on and do not look away.
Continue to slowly blink your eyes and with each number I say blink once,
Continuing to stare at that point between numbers,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1 and 0.
Allow your eyes to gently close and when you do this you feel a wave of relaxation sweep over you.
Now I would like for you to focus on the sensation at the top of your head.
Just notice how the very top of your head feels and let your focus move down to your eyes and just notice how your eyes feel and ask them to relax.
Any small eye movements you notice allow you for you to feel calm.
Notice how the back of your head feels against the surface that is touching,
How heavy does your head feel right now.
Let your focus move to your nose,
Feeling the slight sensations of the air moving in and out with the breath.
Now focus on your ears,
Notice how they feel and what they hear around you.
Try to hear every single noise.
When sounds comes into your ears they act as little waves of relaxation,
Taking you even deeper.
Notice the sound of my voice and how soothing it is.
From here forward you can only hear my voice guiding you.
Now focus on your mouth,
How does it feel and what do you notice?
You can imagine biting into a fresh piece of your favorite fruit and you can notice how your mouth waters.
Very good.
And move your focus down now to your neck and shoulders and if there is any tension along the way just ask it to release.
Move your attention slowly going down each arm,
Down all the way to each fingertip.
Which are your fingertips touching right now?
Feel the sensations on your fingertips.
Nice.
Allow your focus to go to your chest,
Relaxing this area,
As well as your upper back.
And if you notice any tension just ask it nicely to release.
Now imagine you are focusing on your heart and can feel it beating strongly supporting you.
And now focus on your lungs.
Feel them gently expanding and contracting with your breath,
Delivering oxygen to your body.
Allow your focus to move through your vital organs and digestive system.
Just notice your belly and observe it digestingly effortlessly for you.
Now noticing your lower back and how it presses against the surface you are on and if you feel any tension just say please relax.
Focus on your pelvis and hips and notice any sensations you are having there.
This takes you deeper into a state of relaxation which heals you.
Allowing your focus to move down each leg now,
Slowly relaxing those as well.
Your legs have been taking you so many places over the years and they deserve to fully relax.
This wonderful wave of relaxation moves over your knees and down your legs,
All the way to your feet and to the very tip of each toe.
Very good,
You are doing it so well.
Great,
Now we are going to take our focus going back up the same way we came but this time imagine you are slowly pulling in your favorite color.
This color is a deeply healing substance.
Ok imagine your favorite color is coming in through your toes and into your feet.
It goes up your legs,
Passing over your knees and up into your pelvis and hips.
This beautiful color is filling up your digestive system and belly.
It fills your vital organs and continues into your lungs.
This beneficial color is profoundly healing you.
It glows as it fills your whole heart and you notice how happy you become while you are doing this.
The hue travels across your shoulders and down each arm all the way to your fingertips.
This invigorating color is moving your neck now,
Bending you as it goes.
Your blankets,
Your mouth,
Ears,
Nose and eyes.
It instantly fills every tiny space in your brain,
Encompassing your mind,
Healing it as well.
It moves all the way to the very top of your head where you began,
Enveloping you in a healing experience.
Very good.
Notice how completely relaxed your entire body feels right now.
Good,
You become aware of every part of your body putting you completely in the present moment.
Being present with yourself allows for you to be present in your life.
Dueling on your pain is essentially practicing being in pain and identify ourself with it.
Pain is just an experience we are aware of.
Can you send this experience compassion?
Send it love?
Can you be okay with this pain?
Realize that you are not your pain and it's only an experience in mortal form.
Very good work today.
Allow yourself to slowly come back to the present moment in your own time,
Breathing in fresh air and bringing back all that you've learned today for the betterment of your relationship.
And whenever you're ready,
Open your eyes full of new knowledge.
Thank you for being here with me today.
