Meditation for Pain Conditions by Cindy Wolk Weiss This mindfulness meditation offers those who live with chronic pain a way to be with pain in a new way.
This new way is a sense of spaciousness.
So rather than constrict around pain out of fear or dislike,
We soften and open to the feelings that are already here.
This allows the pain to ease,
Diminish,
Or at times to even disappear.
In this way,
We decrease our stress and allow ourselves to return to a state of ease and healing.
So please make yourself very comfortable as best you can,
Sitting or lying down,
And invite your body to rest here.
Breathe gently.
Let go of your thoughts of the past and the future,
Memories and plans.
Just be present to this very moment.
Remind yourself that your body is precious.
And invite the body to reveal the places that need the most attention in this moment.
Allow whatever arises to be here,
The physical pains,
Tension,
Disease,
Or wounds.
Acknowledge them with tenderness because they are right here.
Slowly and compassionately feel their physical energy.
Notice what's deep inside them.
The pulsations,
Throbbing,
Dullness,
Tension,
Stabbing,
Fear,
Contraction,
Achiness,
Whatever makes up what we call pain.
Allow these all to be felt fully,
To be held within a receptive and kind attention.
Then expand your awareness of the surrounding area of the rest of your body.
Become gently aware if there is any contraction or holding.
Breathing softly and let your body soften and open.
Holding it all with gentle,
Kind awareness.
Breathing,
Breath flowing in,
Breath flowing out.
Creating the body in a new way.
In the same way,
Become aware of any aversion or resistance in your mind.
Use the thoughts and fears that may accompany this pain you are experiencing and exploring,
Such as,
It will never go away.
I can't tolerate this,
Or I don't deserve this.
Perhaps I don't want to pay attention.
It just hurts way too much to be present to it.
Invite these thoughts to rest in your kind attention for a time.
Don't fight with them.
Just allow what is here and receive it.
Acknowledging your mind.
Become aware once again of your physical body.
Let your awareness drop a bit deeper.
Feel the layers of the area of pain and allow each layer that opens to move,
To intensify or dissolve in its own time.
Bring your attention to this pain as if you were gently comforting a child.
Holding it all in a loving and soothing presence.
Breathe softly into it.
Touching all that is present with a healing kindness.
May you be blessed with ease.
