Welcome.
Please find a comfortable position to begin this meditation.
This could be sitting,
Lying down,
Standing or walking.
Whatever works best for your body today.
This meditation will focus on tuning into your chronic pain experience with gentle curiosity.
Note that this meditation should not take the place of licensed healthcare professionals helping you on your journey.
Let's begin.
I invite you to take a moment to focus on your breath.
Breathing deeply into the nose.
Exhaling gently through the nose or mouth.
Noticing the sensation of the breath as it enters and exits your body.
Grounding you into the present.
Take a moment to scan the sensations throughout your body.
Note the areas of tension,
The areas of pain.
Start by gently observing these areas.
Noticing whatever thoughts arise as you focus here without judgment.
As you focus on the pain,
Does it change?
Does it get better?
Does it get worse?
Does it spread or contract?
Take a moment to notice anything that arises.
Accept any and all changes that occur without labeling them as good or bad.
They just are.
Your pain just is.
The more that you judge the pain,
The more you resist it.
The more it tries to speak to you.
The pain is trying to tell you something.
Can you listen without judgment?
Perhaps you can give your pain a color.
If it was any color,
What would it be?
The color of your pain is a way for you to detail how it feels.
Tune into this color.
Do you feel the need to change it as the pain changes?
Follow along with the pain and the color.
Curious to what comes up.
Does the color mean anything to you?
Our pain is a messenger.
It is asking us to pay attention.
To tend to the areas that we have left in the dark,
Lost in the shadows,
Afraid to step forward.
Can you be brave?
Can you let the pain come forward?
Welcome it with gentleness.
Be inquisitive to its whispers.
What is it telling you today?
Does it feel safe to sit and listen?
If so,
Listen.
Feel whatever arises.
It is only happening in this moment.
This moment won't be forever.
I invite you to tune back into the breath.
Taking an in-depth breath.
I invite you to tune back into the breath.
Taking an inhale through the nose.
And exhale out the mouth.
Focus on the sounds of the room.
You are safe here.
Right now.
In this moment.
