All right.
So,
Welcome to our midweek mind break.
Today we're going to do a guided meditation for pain,
For pain relief.
And just kind of,
You know,
Let that sit.
Take a nice long deep breath.
Low and slow.
In and out through the nose if that feels comfortable for you.
And just take a moment to check in with your positioning,
Making sure that you're comfortable.
Shifting your weight,
You know,
Allowing your body to feel fully supported.
Making sure your feet are firmly planted on the floor unless you're lying down.
Just adjust your head and neck and spine so that they're in alignment.
And then taking a low,
Full cleansing breath.
Exhaling as fully as you can.
Breathing low into the belly.
And breathing all the way out.
And again,
Breathing in.
And any unwelcome thoughts that come to mind,
These two can be sent out with the breath,
Released with the exhale.
So that for just a moment,
The mind is empty.
For just a split second,
It is free and clear space.
And you are blessed with stillness.
And any emotions that are rocking around inside,
Those two can be noted and acknowledged and sent out with the breath.
So that your emotional self can be still and quiet.
Like a lake with no ripples.
And now imagining a place where you feel safe and peaceful and easy.
A place either real or imaginary.
A place from your past.
Or somewhere you've always wanted to go.
It doesn't matter.
Just so it's a place where you can feel good and safe and peaceful.
Allowing the place to become real to you.
Looking around you taking the place in with your eyes.
Enjoying the colors,
The scenery,
Taking in every detail with your eyes.
Over to your right.
And over to your left.
And listening to the sounds of the place.
Whatever they might be.
The music of moving wind or water.
Birds or crickets.
Just so your ears can become familiar with the sounds of your place that is safe and peaceful to you.
And feeling whatever you're sitting against or lying upon,
Whether it's sand or pine needles or grass.
You might be in a cozy armchair or maybe sitting on a nice warm rock in the sun.
And feeling the air on your skin either brisk and breezy or soft and still.
Crisp and dry or balmy and wet.
Perhaps you are inside feeling the warmth of a cozy fire on your face.
Or maybe you are outdoors and there's just the subtlest caress of a fragrant,
Gentle breeze.
Enjoying the feel of the place on your skin.
And smelling its rich fragrance.
Whether it's the soft full scent of flowers or the sharp,
Sharp sea air.
Sweet meadow grass,
Or maybe the pungent smell of peat moss in the woods.
Taking it all in.
Soaking up the richness of it with all of your senses.
Becoming more and more attuned to your special place.
Feeling thankful and happy to be there.
Letting your body take in the healing vibrance of the place.
Feeling it penetrate all the way into you soaking into your skin all the way down through muscle and bone.
All the way to each and every cell.
Softly soaking into the places that are tight or tense or sore.
Places where pain is stored.
And find and feeling the beginnings of a subtle shift deep inside a softening around the pain.
And breathing into the pain,
You can feel the soft energy of the breath moving all around you and through it.
The warmth of the breath.
Massaging and opening tight,
Trapped energy and breathing it out.
And again,
Breathing into the pain.
With care and concern for the part of your body that you feel the discomfort.
Soft and easy.
Letting the gentle energy of the breath caress and release some of the pain.
Breathing it in.
And breathing it out.
Breathing it in.
And breathing it out.
And again,
Breathing in.
And perhaps this time if it feels right,
You can put your hands over the place where you feel pain and hurt.
And letting the warmth of your hands move softly and easily into the pain.
Encouraging your body to open to it to loosen around it.
So you can move more freely.
And again,
Breathing it out.
Watching the intelligence of the body as it softens and opens around the pain.
Giving it more room to shift and move.
Easing the jagged places.
Softening constricted muscle.
Dispersing the heaviness of what aches.
Dissolving the boundaries of the pain and watching its edges disappear.
Floating out with the breath.
Feeling the warmth vibrating softness from your hands.
Gently softening and loosening the tension and the tightness.
Slowly and steadily.
Moving deeper and deeper into the core of the pain.
Gently releasing it as it goes.
Sensing the density of the pain getting thinner and lighter as its energy expands and floats free.
Continuing to breathe deeply and easily.
Continuing to breathe deeply and easily.
Feeling a kind of gentle softness towards yourself.
A compassion for each and every aching,
Weary place in your body.
Respect for your own forbearance.
Gratitude for your steady courage.
Taking deep satisfaction in your ability to be present,
Even under these trying circumstances.
Focused,
Aware and fully alive.
Knowing you can always travel with the breath as it moves into the pain on the inhale.
Softening and releasing.
And then feel it carrying the pain out of the body with the exhale.
Always able to touch into the peaceful stillness at your center.
Safe and grounded and connected into yourself.
Steady and centered.
No longer at odds with any part of you,
But accepting and allowing it all.
Your body attuned and humming with its own vibrant healing energy.
And so feeling peaceful and easy.
You see very clearly that you can call forth this place and the healing power of your breath and your hands whenever you choose to again.
Couple more low deep breaths as you relax your hands on your thighs,
Releasing and letting go of that pain and discomfort.
Allow the breath to become easy and effortless.
Wishing your special place of goodbye for now.
You can once again feel yourself sitting on your chair or lying down,
Breathing in and out very rhythmically and easily.
And gently with soft eyes,
Starting to bring your awareness back into this time and space.
Pleased with the powerful resources that are yours to use.
Whenever you choose with your breath as the vehicle to shift that pain.
Starting to wiggle your fingers in your toes.
It feels good to lift your arms out and up and then bringing your hands together at your heart center.
Taking a moment to check in with yourself and notice how are you feeling?
Has there been a shift?
And then with your next breath,
You can join me in chanting the sound of Aum to close our practice.
Take a breath in with my gratitude and the light that shines within my heart to yours.
I bow.
Namaste
