Hello,
Hello,
My name is Erin of eMindMove and today I want to guide you through a little meditation for pain.
So a lot of times when we're experiencing pain,
The first thing we want to do is get rid of it.
We resist,
We maybe even focus on it too much to the point that all of our attention really just makes the pain worse.
Today I will invite you to try something that's been helpful for me lately and hopefully it helps you as well.
So before we jump in,
Let's take a few moments to settle in.
You can be seated for this,
You can lie down if that's more comfortable,
You can be in a chair,
You can be on the floor,
Whatever is going to work best for you.
So take a few moments to get comfy,
Fidget,
Wiggle,
Shake a little if you need,
Maybe roll the head side to side,
Take a twist,
Whatever you need.
And we'll take a few deep breaths together.
So as you're ready,
Let's inhale through the nose,
Expanding the deep belly.
Easy open mouth side out.
Two more like that,
Deep breath in through the nose,
Allowing the belly to expand.
Open mouth,
Let it go.
One more time,
Just like that.
Easy breath in.
Big breath out.
Beautiful.
And I invite you to keep taking those cleansing breaths if you need,
Taking an inhale through the nose,
Exhale out of your mouth.
Or you can just allow your normal breath to return.
Just breathing in and out,
In and out.
And maybe right now you are experiencing some pain or if you have chronic pain,
Maybe there's one or two areas that typically bother you or flare up.
Either way,
I want you to bring your attention to that area of the body,
Whether it's your neck,
Your jaw,
Your hip,
Your low back,
Your knee,
Your ankle,
Your arm,
Doesn't matter.
But noticing the sensations there.
Is it tight?
Is it tingling?
Is it just a dull ache?
Is it a sharper pain?
And if you're like me,
I experience most days most of my pain to one side.
That's my left jaw and neck,
My left hip,
My left low back.
It's very easy to keep all of the attention and the focus on that side of my body.
So maybe you experience that,
Maybe you don't.
But for today,
We're just going to play with allowing that pain to kind of dissipate into the rest of the body.
So again,
Bringing your attention back to your area of pain,
Whether it's active right now or not.
Then I want you to find some place in the body opposite,
Physically opposite,
And that feels opposite in sensation.
So if it's your left hip that bothers you or is in pain,
Noticing how the right hip feels.
Again,
Finding a place in the body that feels good,
Where there is no pain or at least less pain,
Where you feel strong,
Where you feel relaxed.
And I want you to just start to envision that good feeling kind of traveling across your body toward the other side.
Whatever that good feeling is to you.
So again,
Maybe it's a relaxed sensation,
Maybe it's one of strength,
Maybe it's just an absence of pain.
Maybe it's something more neutral.
Allowing that to spread throughout the body,
Especially toward the side where pain does exist.
Let's take a deep breath together here.
Inhale.
Easy breath out.
Beautiful.
And now we'll bring our attention back to that area of pain and see if you can start to allow that pain to also travel to the other side of your body.
The side that feels good or strong or relaxed or neutral.
Kind of allowing that pain to still exist in the body.
We're not trying to force it out or ignore it.
So if you have chronic pain,
It's probably there to some degree most of the time.
But can you start to let the pain,
The sensation in that one area,
Travel throughout the body?
And if your first instinct is a little bit of panic or fear because you don't want more pain in the body,
Of course,
That's okay.
You can just sit with that today.
But maybe you return to this meditation and just allow that sensation to again dissipate or maybe you envision it kind of breaking down into pieces that float throughout the body and they're so small that they really aren't as perceptible.
The pain isn't as noticeable.
You can spend as much time here as you need,
Again envisioning or feeling into the body's sensation of kind of moving that pain around the body.
Especially if you have a very one-sided sensation of pain,
Can you start to really integrate the body as a one whole being,
Allowing the pain to mix with the relaxed sensation.
And maybe you still have some attachments to the pain being a bad thing,
So allowing this quote bad side of the body to intermingle with this quote good side of your body.
Just something to play with as you sit to meditate or maybe the next time you feel an increase in your pain and your awareness,
Allowing those feel good parts of the body to meld to that opposite side and allowing that painful side of the body to melt,
Maneuver its way to the other side of the body.
Let's take another round of breath together.
Inhale through the nose,
Big expansion in the belly,
Deep breath in,
Open mouth,
Sigh it out,
Let it go.
Soften the shoulders,
The jaw.
Maybe give a little shake to the hands and the arms.
Maybe rock the legs a little side to side.
Bringing some gentle movements back into your body.
I hope you found this meditation helpful and I hope you have a wonderful rest of your day and your evening.
Until next time.
