Morning Meditation For Managing Chronic Pain

This meditation includes a mindful body scan and deep breathing exercises to effectively manage pain and activation in the body. While this meditation is designed for you to listen to first thing before you get out of bed, it is effective for managing pain at any time of day.

Transcript

Chronically Chill Self-Care presents a meditation for managing chronic pain.

This meditation is designed to listen to before you even get out of bed to build a little resilience to more effectively manage your day.

You can also use this meditation at any other time of day where you need a little boost.

Waking up in pain can be challenging.

When your day starts with pain it can feel like your plans have been derailed,

Taken over by simply managing the emotional fallout of a body signaling intensity.

It's okay to take some time to feel how difficult it is.

Feel your emotions and let them run through you.

Then allow yourself to release them.

Take a moment to begin grounding yourself in your body.

You may wish to close your eyes to deepen your experience.

Notice whatever thoughts come up as you engage this meditation,

But don't attach to them.

Allow your judgments and ideals to float away.

Bring your awareness to the present moment rather than focusing on past or future thoughts.

Your thoughts will still be there when you're ready to face your day.

If your thoughts are persistent,

Try this.

Visualize them in a speech bubble outside of your body like a cartoon.

Gently blow the bubbles away.

Joy and playfulness are two fantastic tools for dealing with activation,

Including persistent thoughts.

It may seem silly,

But that's the point.

Allow the silliness to make way for healing.

Take a slow,

Deep breath into your belly.

Feel your awareness begin to center around your breathing.

Exhale forcefully and feel the heat of tension releasing through your breath.

Take a slow,

Deep breath in and sigh your exhale.

Allow your exhales to become longer than your inhales.

Take a deep breath in through your nose and trace the cooling energy through your body into your chest and into your belly.

Exhale through your mouth,

Feeling the heat of tension releasing.

Continue breathing in this way for a few more cycles of breath.

Whenever you're ready,

Begin scanning your body.

Notice where your pain is.

Continue mindfully breathing as you assess each part of your body.

Right now,

We're just exploring and noticing.

If your brain gives you thoughts,

Blow those bubbles away.

Come back to the rhythm of your breathing.

By doing so,

You're slowly beginning to heal your mind-body connection,

Which will make managing chronic pain far more effective.

Begin to consciously relax your entire body at once.

By the time I count backward from 10,

Your body will be fully relaxed.

Feel as though all the tension from your body has been melted by your breath.

Feel your legs becoming heavy.

Feel your arms becoming heavy.

Feel your hips,

Belly,

Chest softening.

Feel your back body melting where it makes contact with your bed or chair.

Two,

One.

Feel your neck and head slowly relaxing.

By now,

Your body is fully relaxed with your awareness centered around your breathing.

Become aware of your feet.

Focus on your toes,

The soles of your feet,

The tops of your feet,

Extending all the way into your ankles.

As you focus your awareness on your feet,

Feel the subtle vibration of healing energy begin to activate in your body.

Take a slow breath in all the way to the deepest part of your belly,

And imagine you can breathe into your feet as though your body were a soft balloon you were slowly filling.

The body has many physical and subtle energetic channels that connect to your lungs.

By engaging your awareness of your body and breathing at the same time,

You're able to consciously direct healing energy to exactly where you need it.

If you have pain in this part of your body,

Allow yourself to breathe a few more conscious cycles before going on to the next area.

Become aware of your legs,

First left,

Then right.

Feel your shins and calves.

Feel your knees,

Both your kneecaps and the backs of your knees.

Feel your thighs.

Take a slow breath in all the way to your ankles and exhale out any tension you find there.

Remember to keep your body still and relaxed so your nervous system can activate and heal your body.

Breathe into your shins and exhale.

Breathe into your knees and exhale.

Breathe in to your thighs and exhale.

Feel your pain beginning to dissipate.

Again,

If you have any pain in these specific areas,

Breathe as many times as you'd like to send more healing energy there.

Now focus on your hips.

Breathe deeply into the lowest part of your belly and exhale out with a sigh,

Releasing the built-up tension that causes pain.

Breathe in to your belly and with every expanse of inhale and exhale,

Feel your body relax deeper.

Bring your awareness to your rib cage.

Feel your entire abdomen soften with every breath.

Feel your chest.

Feel your back body where it meets your bed or chair and feel yourself melting deeper into relaxation.

Keep breathing and imagine healing energy filling every space of your body.

Filling you up so completely that it spills over into your arms.

Bring your awareness to your fingers.

Feel the tingling sensation of your awareness begin to activate the healing potential of your hands.

Feel the heat of your awareness travel up into your wrists and consciously direct your breath there.

Feel every part of your wrist slowly relaxing.

Bring your awareness to your forearms and take a deep breath in.

Exhale and release any tension you find there.

Breathe into your elbows and feel them soften.

Exhale and release the stuck energy from your lower arms.

Feel the muscles of your upper arms soften with every breath in and out.

If you have pain in this area of your body,

Allow yourself to consciously breathe for a few more cycles before moving on.

Feel your shoulders soften as you continue bringing in healing energy to your body.

Feel your neck and jaw soften.

Feel the tension drain from the back of your head.

Now breathe the energy from your lungs up into your head by consciously bringing your awareness to each part of your neck,

Jaw,

Face,

And scalp.

Feel your head begin to clear as healing energy swirls around in the space between your eyebrows.

If you experience the pain of mental health challenges,

Allow yourself to breathe consciously into the brain space between your eyes for a few extra cycles,

Engaging the pituitary gland and healing the hormone function of your body.

Now that you've engaged the healing power of your body,

Allow yourself to rest in relaxation for a few extra moments.

Begin scanning your body again for any lingering signs of pain and imagine each area glowing with a white light.

Continue breathing consciously as you imagine the white light growing in intensity with each breath in and spreading through your body with each breath out.

As you rest in relaxation,

Imagine your body becoming light.

You are no longer burdened with the emotional effects of the pain you have experienced and the pain itself is gone.

Replace by relaxation and conscious healing.

You have become light.

Whenever you're ready to end your practice,

You may begin incorporating small movements in your fingers and toes,

Your arms and legs.

You can retain the benefits of this practice longer by moving slowly and consciously.

It may be beneficial to engage some light stretching to open up the areas we've removed stuck energy from.

Do whatever feels right to you.

Thank you for practicing with me today.

Reviews

My takeaway: It's odd how noticing the pain (instead of avoiding it) allows space for the pain which leads to some relief. I ended up falling asleep to gather more strength. :) KEY: 5*Insightful 4*Interesting 3*Okay 2*Not For Me 1*Irritating

I liked it but I prefer meditations with background music

I have two forms of arthritis and I find this really helps especially when I'm struggling in the mornings

Very nice. Felt some release of pain. I plan to do this regularly. Thank you

Your voice was so soothing and your message was so helpful 😊 I suffer from 4 chronic pain illnesses and listening to you really helped my pain level from a 9 down to a 4. Thanks for sharing this meditation.☺️🌸

Your voice is soothing. Thank you 🙏 My chronic pain is in neck to fingertips on right side. By the time breathing came to that area my pain had doubled. The burning is intense. Not sure this works for me. I will start with fingers first another time.

I’ve used this meditation many times. It’s especially helpful on mornings I struggle to get out of bed. One question I have is whether “stuck energy” truly causes pain/chronic illness. I’ve successfully reduced my pain using meditation, just not sure about the “energy”. If u could explain or suggest a reading, that’d be great. Namaste 🙏🌻

My body, especially my neck and back, was intensely tight. This relaxed my body so much that when I turned my neck to stretch I felt my cervical vertebrae pop and release. It was wonderful. Next time I will focus on my thoracic and so on. Thank you!

Felt very healing ❤️‍🩹 supposed shifting my attention away from the pain and to breathing love into those areas. Thank you 😊

Thanks so much for sharing your gift of guided meditation. It’s been one of the best for me. Namaste🙏🏻

I awoke with a headache and body fatigue pain (sore feet, legs, shoulders). It’s not chronic but found this and thought I’d try it. It was deeply relaxing. Now I feel better prepared for another busy, full day. Thank you.

Thank you that was beautiful. I have just come out of hospital from having sepsis and I was out cold for 5 days and had multiple organ failure, when I woke up I couldn't walk, talk, write or even sing anymore. I have built up my strength slowly but I get so frustrated cuz I still can't talk or do the other things properly but im making progress. I really needed this thank you. Definitely saving this to my 'healing meditation' and 'favourite meditation' playlists. Blessings, love, luck and light to you. 🙏❤️🍀🌟

Very calming and relaxing allowing me to reset. Thank you!

That was ahhhhmazing 🤍 a thousand thanks for helping me heal.

One of the best bodyscans that I have meditated to for chronic pain. I’ve been managing a pain flare since New Year’s Day with early morning pain waking me up. Being able to acknowledge this emotionally challenging experience with kindness at the start of the practice was helpful.

I highly recommend this practice for anybody suffering from persistent, chronic pain. Excellent ❤️✨🙏

I often do a pain release meditation before sleep or if I awaken during the night. This meditation is a good way to start the day - it really helped. Thank you.

Thank you so much for guiding me through this meditation and help me relieve the pain in the back and shoulder.

Lovely way to start the day

Wonderful guide them bring healing and relaxation into your body. I am grateful!