Welcome to this guided meditation session to create a safe place for you to relax.
Chronic pain can be very hard to handle,
But many times when we create a mental image of our suffering,
We tend to aggravate this pain,
Thus increasing it.
And every time we feel the sensation,
We will have a negative thought attached to it on a conscious and subconscious level.
So,
What this meditation will teach you are techniques to change the mental image that has been created from this pain,
And instead implement a peaceful association with pleasant visualizations that create a warmer bonding experience between you and your body.
This allows you to accept and allow instead of fight or resist.
So make sure you are in a very comfortable position.
Sit down or lay down if that feels good for you.
However you need to be,
Position yourself so that nothing is activated,
No muscles are tense during this time.
Every part of the body can rest and feel completely relaxed during this meditation.
Begin by taking five deep breaths to relax even more.
One full breath in and let go.
Two full breaths in and exhale.
Three breaths in as much as you can.
Let it go,
Feeling a wave of relaxation come over you.
Four,
Inhaling deeply and exhale feeling release.
Inhale,
Last one,
Fully and exhale feeling any tension loosen up and your body feeling extremely relaxed and just heavy.
Just allow your breath to slowly flow naturally now.
Don't try to change anything about it.
Just notice the calmness that the five breaths just give to you and notice,
Notice how your body breathes without you doing anything at all.
Begin to feel any sensations that you associate with your pain.
Bring them into your awareness and allow for the feelings to multiply.
You are completely safe and secure.
It's okay to do and allow these sensations to arise.
They will not harm you here.
Put all of your focus to these areas and really feel their exact position and the quality of the sensations.
What is this pain like for you?
Is it stinging,
Tingling or burning?
Perhaps it's something else.
In your mind,
Describe every detail and then sit with it.
Be entirely with it and present.
Do not do anything about it except feel it without shame or judgment.
Validate and allow the sensations to grow.
Do not fight them.
Just see what they can do.
Notice the details of the changes that are being made in the sensations.
Good.
You are doing so well.
Now switch your focus and bring into your mind's eye a visual of a place you love to go or have been to a place very serene and peaceful for you.
It could be an imaginary place like on top of a gorgeous mountain or somewhere you frequently go like a nearby nature path.
Your favorite place could be a simple warm place like the coziness of your bed next to a loved one.
Wherever this place is for you,
See it vividly right now.
Start by visualizing all the physical aspects of this place.
Where are you?
What do you see when you are looking up?
If you are outside it could be the sky.
If you are in a safe room somewhere it could be the ceiling.
Notice everything you see when you look up.
Now look down at your feet.
What does the ground look like below you?
Gaze around this favorite beautiful place of yours making the colors bright and vivid.
Make out even more details now like the leaves on the trees and plants or the things that are placed around the room.
Do you notice any patterns anywhere?
They could be patterns in nature like the way things grow or the patterns of fabrics and objects in the room.
Notice every single pattern you can find in this great detailed beautiful spectacular place and the more details you can imagine the better.
How dark or light is it?
What time of the day do you think it is?
Make a judgment about the placement of the sun and the sky in this very moment.
Which way is the light of the sun coming into your imagination?
Look at all of the beautiful things that make this place so enjoyable for you.
Use your visual creativity of this place for the next several moments.
Beautiful.
Now you are going to bring about sensations this beautiful spot has to offer.
Start by tapping your feet on the ground.
Is the surface hard or soft?
Feel the ground below you here with your feet.
Noticing anything about it that you can.
Become aware of the temperature in this place.
Is it cool or warm or hot?
Is there a breeze blowing or is there air calm and still?
Can you feel the sun on your face?
Sit with these sensations for the next few moments and just enjoy them.
Are there any smells here?
If you are imagining a beach,
Maybe you smell salty air or if in a forest you smell nature.
Just notice how your sensations and sense of smell can create beautiful aromas for you when you put your mind to it.
What about the sounds?
Sing fully into this experience any sounds that surround you here.
Perhaps you can hear a loved one nearby.
Perhaps you are alone and can hear the sounds of nature and how it creates for you.
Vividly hear any sounds in this experience.
Sit with all these sensations activated for just a few moments and allow yourself to begin to interact with your environment.
Beautiful.
To relax even further,
Become aware of what you are doing here.
Are you sitting down and relaxing or walking around and exploring?
Are you doing exactly what you love or want to do?
See yourself being completely relaxed and happy here.
There's no need to do anything here but relax and enjoy.
Be assured that this place is always here for you to keep you safe if you need to flee from pain.
Take another slow deep breath in and as you exhale you feel complete peace with yourself and all of the sensations in your body.
As I speak these words to you,
You are changing the mental images associated with your pain.
Whenever you feel overwhelmed by the sensations in your body,
Repeat this exercise to accept the pain and change the thoughts associated with it.
When you use this technique,
You will stop the pain from becoming aggravated and growing stronger.
When you vividly visualize a safe and peaceful place in moments of distress,
You are slowing down your pulse and your blood pressure.
You are regulating your nervous system,
Creating a peaceful and strong connection to your body and mind.
Take a nice deep breath in and exhale.
Allow yourself to slowly become aware of the surroundings and whenever you are ready,
Open your eyes ready to go about your day peacefully and strongly connected with your body.
Take a nice deep breath in and exhale.
Allow yourself to slowly become aware of the surroundings and your blood pressure.
