Welcome to this session of meditation.
This meditation is called Breathe in your pain.
And it's designed for people who are suffering some physical pain like headache or stomachache or maybe pain correlated to your menstrual cycle or maybe you can use it for any sort of pain maybe in your knee or some ache that you have.
And I hope that this practice will help you to relax and to alleviate your physical pain.
Before to start,
Just find any comfortable position.
You can also lie down if you like with your knee bent.
You can use some pillow,
Some cushion or if you prefer to find a sitting position or sit on a chair as you wish.
The important thing is that you are completely comfortable.
When you feel ready,
You can just gently close your eyes.
Start to breathe in and breathe out with your nose.
Start by relaxing your physical body and arrive here in this moment.
Feeling your legs in contact with the ground.
Observe your belly and observe your breath inside of your belly.
Relaxing your chest,
Relaxing your shoulder,
Lengthen your spine and your arms are relaxed.
Feeling your hands and the touch of your hands maybe with your knee,
Maybe with the floor or maybe with the hair.
Relaxing your throat,
The muscle of your face.
Just become aware about your physical body here and now.
Just notice how this body feels now.
Notice any tension in some part,
Any pain.
Just observe this pain,
Where it is concentrated.
Put your awareness in this pain.
Take a deep breath in with your nose and breathe out with your mouth.
Inhale with your nose through the part of your body where you feel painful.
Let it go with your mouth.
Breathe in with your nose in this area and hold the breath for 1,
2,
3 and let everything go with your mouth.
Long exhalation.
Inhale,
Count 1,
2,
3,
4 Find the pain and hold the breath here for 1,
2,
3,
4 and exhale with your mouth for 1,
2,
3,
4 5,
6,
7,
8 Inhaling your pain for 1,
2,
3,
4 Hold 1,
2,
3,
4 Exhale with your mouth 1,
2,
3,
4,
5,
6,
7,
8 Inhale,
Find your pain in 4 Inhale here and exhale in 8 seconds Breathing in your pain for 4 Hold for 4 And exhale out in 8 with your mouth Continue with your breath Inhale and have the sensation that you bring to yourself some nourishing light Find your pain and hold the breath Feel this light nourishing and relaxing this area Feel this area melting into yourself And now let go with your mouth all the pain and the pain and let go and let go all the pain out ahhhh you can make a sound if you wish Inhale and return with this light in your body And now let go of the pain and give some love give some compassion Hold the love in the area of your body that needs more And let it go with your mouth any tension out Continue for a couple of minutes Breathe in the light Hold the love and release the pain out And with the next inhalation And with the next inhalation just feel this light and love nourishing all the part of your body feeling this space of peace feel the harmony and the peace inside of you feel the harmony and the peace inside of you Breathe in and breathe out with your nose Feel the love and the light that you are And put one hand on your heart one hand on your belly one hand on your head if you need more there and have this connection from your heart to the part that today needs more attention and care and you can stay as long as you need or if you feel like just very gently and softly you can bring some movement to your body put your hands on your belly put your hands close to your heart and chant the divine sound of om and chant the divine sound of om May this vibration arrive now where you need more and you can come back to your day with a new energy,
With a new light from my heart to yours,
Gently and still
