Hello and welcome to this sitting with sensation meditation.
This practice isn't about getting rid of pain,
It is about shifting how we relate to it.
Because if you've probably noticed,
The harder we fight pain,
The louder it gets.
So instead of pushing it away,
Today we are going to try to meet it,
To sit with it.
And let's see what happens when we bring curiosity and compassion instead of resistance.
So wherever you are,
Allow yourself to get comfortable.
Let your body be supported,
There's no need to hold yourself up or get it right.
If you feel more comfortable lying down,
Please do so.
If you feel better sitting up,
Do what feels right for you.
If you're in a little bit of pain today,
I suggest maybe you lie down so you can fully drop into the meditation.
And we're just going to start with some breathing.
Taking a slow breath in through your nose,
And a gentle exhale out through your mouth.
Again,
In through the nose,
And out through the mouth.
Let each exhale soften you into the space around you,
Feeling your limbs slowly get a little bit heavier,
And heavier,
Into the support beneath you.
Taking another deep breath in,
And letting go.
For now,
Keep your attention on the rhythm of your breathing.
There's nothing to fix here,
Just let the body find its own pace.
Notice how the breath feels as it enters the body,
And as it leaves.
There's cool air on the inhale,
And warm air on the exhale.
And if your mind starts wondering,
That's okay.
Just notice,
And gently bring it back to the breath.
The breath is your anchor.
Now bringing your attention to the part of your body that feels uncomfortable,
Heavy,
Or painful.
Just noticing it,
Try not to change it,
I just want you to acknowledge the sensation.
Ask yourself,
What does this actually feel like right now?
Is the pain sharp,
Dull,
Buzzing,
Tight,
Heavy,
Is it hot,
Is it cold?
See if you can simply observe the qualities of the sensation,
Like you're watching waves back and forth on the shore.
Noticing how it shifts,
Moves,
Or even stays the same.
If it starts to feel a little overwhelming,
Any restriction within your body,
Nervousness within your chest,
Just bring your awareness back to your breath.
You're in charge here,
And you can always come back when you're ready.
Now with each inhale,
Imagine you're breathing a little spaciousness into that area.
And with each exhale,
Imagine any gripping fear or resistance melting away.
You might even silently say to the pain,
I hear you,
I am here with you,
You don't have to scream.
Notice what happens when you give pain your presence instead of your fear,
What it feels like to gently meet it,
Is it softening,
Is it shifting?
It might stay exactly the same,
It takes time,
And whatever it does,
That's ok.
The point here isn't to erase it,
The point here is to show yourself that you can be with it,
Gently,
Without collapsing into it,
Without it consuming you.
Now if you can,
Place your hands where the sensation lies,
And I want you to imagine sending kindness to that part of your body,
Like placing a warm hand on a friend's shoulder.
See if you can offer the same compassion you give to someone you love who is hurting.
Now begin widening your awareness to take in the whole body,
Notice the places that feel neutral,
The places that feel alive,
And the places that may still hurt.
This is you,
All of it,
Not broken pieces,
But a whole being.
Rest one hand on your heart,
And the other on your belly,
Or at a place that feels grounding to you,
And silently repeat after me,
I can be with this,
I am stronger than I think.
Taking a long,
Steady breath in,
And a soft,
Complete breath out,
Bringing your awareness back into the room around you,
Maybe gently wiggle a finger or a toe,
And whenever you feel ready,
Gently opening your eyes.
Carry this presence with you into the rest of your day,
Knowing that you have the ability to meet your pain's awareness,
Compassion and strength.
