This meditation is specifically for when you are experiencing any level of pain but you can also use this any time to train the body and mind to be at ease when pain arises.
When we feel pain our bodies naturally tense and our nervous system goes into protective mode.
This may look like us becoming hyper alert or perhaps going into a state of overwhelm.
This is a completely natural response that is hardwired in our bodies as a way to save us in a life-threatening situation but over time this natural response becomes embedded into our mind and into our body when we experience pain.
Very often this can make pain worse.
Luckily meditation can help us uncover a more calm peaceful state even during pain.
To get started find a comfortable position.
My personal favorite way to meditate during a flare is to lie in bed with lots of pillows and blankets.
Use as many blankets and pillows as you need to feel fully supported.
Close your eyes or soften your gaze.
Notice your breath.
Are you breathing into your chest or your belly?
Is your breath shallow and quick or deep and slow?
Perhaps somewhere in between.
Simply notice.
Begin to deepen the breath breathing into the side ribs breathing into the back of the heart.
If it feels okay to breathe into the belly try focusing on expanding the belly on the inhale and softening the belly on the exhale breathing in and out of the nose.
If it's too painful or uncomfortable to breathe into the belly bring your focus back to breathing into the side ribs and the back of the heart to invite more softness into the chest and neck.
I invite you to try sighing the breath out on the exhale.
Take five more deep breaths in and out following the rhythm of your breath.
Visualize every inhale now bringing in soothing warmth into your body,
Into your womb,
Into your low back,
Into your entire pelvis,
Easing the intensity of the pain.
Visualize every exhale releasing the pain from your body.
Inhale nourishing warmth flowing through to every muscle and organ.
Exhale see the pain and inflammation exiting your body.
Continue this visualization of inhaling warmth,
Exhaling pain.
If it's helpful you can even say the words quietly to yourself inhaling warmth,
Exhaling pain.
Continue this visualization for as long as you need.
When you are ready let the visualization go and return to the breath.
Notice the shifts in your body,
Your breath,
Your mind.
I hope this guided meditation has served you.
If it has been helpful I encourage you to come back to this meditation whenever you need it.
