Speak With Your Pain

If you have physical pain you won’t be able to work towards your physical goals. In this meditation you will sit, be still, ask and listen. Taking time out to connect with your pain and explore the possible psychological and emotional aspects of your pain allows you to receive the messages you need to hear to reduce and potentially resolve your physical pain.

Transcript

Finds a normal traumatic wound Welcome to this Speak to Your Pain meditation by Gabriella Domori.

This meditation is about having a conversation with that physical pain or tension in your body.

And this pain or tension may have been there for a long time,

It may have just appeared relatively recently.

It doesn't matter either way.

This meditation is going to require you to be open to the answers that you need to receive.

To listen to your body,

Your heart and your gut,

Even if it surprises you.

Even if you're usually used to listening to the mind only.

To start to lean into and surrender to this meditation,

We're going to take some time now to breathe deeply.

Inhale through your nose and allow your belly to come out,

Feeling like a gentle balloon.

And when you're ready to breathe out,

Breathe out through your nose or your mouth,

Exhaling fully and bringing the belly gently in towards the spine.

Making sure that you fully exhale.

Continue to breathe deeply as this is a very important part of this meditation.

Make sure you're as comfortable as you can be adjusting or moving if you need to.

As you breathe in,

Allow the belly,

The ribs,

The chest to become full with breath.

As you breathe out,

Let the shoulders settle,

Chest settle,

Ribs come in,

Belly becomes flat.

Just enjoying the simplicity of focusing on your breath as it moves through the centre of your body.

Each inhalation brings you more aligned to your body.

Each exhalation allows you to let go a little more of your mind,

Your worries,

Your life.

Breathe deeply and return your awareness to your breath and your belly and your heart.

It's okay if you get distracted,

Just return your awareness to your breath time and time again.

Now I want you to take yourself to a nature scene somewhere that is familiar to you,

Somewhere that makes you feel peaceful,

Happy and safe.

You may have been here before many times,

Maybe it's somewhere local to you or perhaps you were here just once on a holiday.

It doesn't matter,

Just use the first image that comes to your mind.

Take time now to look around fully and take in all of the five senses of this beautiful nature scene.

Continue to breathe deeply and allow your shoulders to drop a little more with each exhalation as you see yourself in this beautiful nature scene.

And soon you find a small part of the ground where there's actually an opening.

Just use your creative mind to get into this space or open the door or slip underneath your nature scene and find a staircase.

And this staircase has 21 steps and we're just going to start walking down them very very slowly to another safe place.

But this place you've never been before and yet it's beautiful and nurturing and completely safe.

Slip now under your nature scene and walk very slowly on the 21st step.

You want to count backwards as you walk down each step one by one.

20 19 18 17 16 15 14 13 12 11 10 Rest here and you may start to get some images or sense or rest here and you may start to get some images or scenery or visions come to you of this new safe place you've discovered within yourself.

If you haven't already don't worry it'll come to you at the end of the steps.

Continuing to walk down slowly 10 9 8 7 6 5 4 3 2 1 Arrive at this new place you may never have been before but it's comforting it's safe it's simple use the images that first come to your mind it doesn't matter what it looks like if it's not even possible in the real world it doesn't matter just take time to observe what naturally came to you in this safe haven we're creating within ourselves.

Just look around reassure yourself and find a comfortable place to sit down in this beautiful space.

Here we are going to find a place of tension pain or aggravation in your body.

Find the place with the most pain even if there are many locations and start to focus and tune into this part of your body.

Whether it's your jaw or your neck your lower back your heart your gut your feet it doesn't matter where it is just rest your awareness in one part of the body that feels quite painful or tense or has the most tension in all of your body.

And as you continue to breathe deeply send your awareness only to this part of the body.

And I'd like you to try and imagine if you were inside this part of the body inside this pain if you were sitting right within the tension allow yourself to be in touch with the pain the aggravation the soreness or the tenderness.

Continue to breathe deeply we don't need to think here or use the mind just follow your intuition.

I'm going to ask you some questions now to get to know this pain point a little better again always use the thing that comes to you first don't overthink it nothing has to make sense and you don't have to act on any of these answers that come to you.

If this pain was a color what color would it be?

See the first image of color that comes to your mind that's all you have to do.

If this pain was a shape what would the shape be?

If this pain had a size what would the size be?

Perhaps it's bigger than you thought smaller than you thought but if you had to get a sense of the size or draw a line around it how big would it be?

If this pain had a texture what would it feel like to touch or to feel?

If this pain had a form would it be dense or soft or firm?

How soft or hard would this form be?

Now if this pain could make a sound what sound would it make?

Would it be a whimper,

A scream,

A cry?

Whatever sound comes to you let it be.

If this pain had an age how old would it be?

How long has it been there for?

If this pain had a purpose,

A reason for coming into your awareness what is it?

What is the pain here to show you,

Teach you or ask of you?

If this pain could speak what would it say?

What can it only say in this pain and tension that you yourself as a whole can't actually say out loud?

But if this pain could speak what would it say?

If it could speak freely,

Uncensored what would its words be?

If this pain had a request what would it ask of you?

What does this pain need from you?

What does it need you to do for it?

If this pain could escape or leave how could it leave or escape your body?

How could it resolve itself?

If this pain had an owner is it you or is it somebody else's pain?

Is it your tension?

Is it your issue or is it somebody else's that you're carrying that you're holding on to that you're burdening that you're journeying with perhaps because the other person can't or won't?

If this pain had an owner who would it be?

If this pain had a mission a purpose or a goal what would it be?

What is his pain trying to show you?

What is it trying to do?

What is it trying to accomplish?

What is it here to do?

If this pain had a time limit how much longer could it be with you?

How much longer could you stand to be with this pain?

Perhaps you can bear this for many many more years humming in the background.

Perhaps this pain is really coming to a head for you and you really need to resolve this as soon as possible.

How much longer can you bear and deal with this pain?

If this pain had a voice who's what it sound like?

Is it yours?

Is it somebody else's?

Is it somebody you know or spirit?

If it had a voice whose voice does it sound most like?

If this pain had a message just for you what would its message be?

And if this pain could change something about you or ask you to change something about your life what would it ask of you to change?

What does it need you to change?

Honestly if this pain had a message for you just for you that it was trying to deliver allow yourself to receive this message now.

Once you receive that message we're going to thank this pain for showing up for us for trying to be protective for delivering us a message and we welcome and accept and acknowledge this pain even if it's painful or difficult to be within the body.

As you refocus on your breath I want you to breathe in to that space a sense of loving kindness a sense of compassion for the journey and the tension that this pain body has been on to deliver you this message today.

Breathing in gratitude and thanks for this pain in the body.

Breathing in loving kindness,

Warmth,

Breathing in a sense of openness,

Sense of heart energy.

Tell the pain body now that it can settle,

It can release,

It can go now.

We've received the message and it's okay if it relaxes,

Unwinds,

Dissolves.

Now focusing on your out breath and each time you breathe deeply breathe out a little more of that pain and tension.

Assist the pain to resolve and dissipate by using your exhalation to breathe out deeply.

See this pain as unwinding and separating and becoming softer,

More transparent,

More translucent.

See it become unhinged,

Unstuck.

Use your exhalation to breathe this pain out of the body,

Breathing in loving kindness and compassion for where this pain once was.

And when all of this pain has dissipated,

Even if it's being stubborn just take some time to breathe deeply for a little longer.

And then when it's dissipated just return your awareness to your beautiful heart space in the centre of your body and remind yourself of the safe place that you found that you're sitting within.

Taking time to look around this place one more time.

Notice if anything is different or anything has changed.

And remember that you can come back to this place at any time,

You just have to remember to find the 21 stairs in your nature scene that you've already been to,

Your nature scene that is familiar to you.

Taking a few final deep breaths before we leave this safe place and close the meditation.

And when you're ready standing and we're going to take the gentle stairs now,

Starting at 1,

2,

3,

4,

5,

6,

7,

8,

9,

10.

Moving away from your created safe place as we move towards your familiar loving safe nature scene that is known to you,

Continuing along the steps 11,

12,

13,

14,

15,

16,

17,

18,

19,

20,

21 and arrive at your familiar nature scene again.

Reacquaint yourself with this beautiful scenery and just do some gentle light stretches,

Move your body.

If the pain used to be in a part of your body,

Move and loosen and stretch that part of the body.

Walk gently,

Give your arms and legs a gentle shake and notice if the pain has subsided now as you come back to your life in your familiar nature scene,

Remembering that it's okay if it hasn't.

I'm going to leave you now in your beautiful nature scene,

That familiar place you've been to before.

Stay here for as long as you need,

Taking a few final breaths,

Really deeply in through the nose,

Out through the mouth and you may like to stay here and contemplate how you might bring the messages and the lessons that you learned about your pain into your life.

Perhaps you're not able to make the changes you need but at least now you understand your pain and if the pain re-emerges or is still present with you,

Remember to breathe loving kindness,

Compassion and thanks towards this pain body for being present in our lives and showing up to remind us of something or teach us something very important.

Enjoy being here,

Cultivating loving kindness and using your exhalation to breathe out that pain,

That tension as much as you can.

Go back to the room and your life whenever you're ready.

For now thank you for listening to this meditation.

Reviews

Thank you for this compassionate approach to pain and what it is telling me, as it was most helpful for this empath. I do need to be more conscious about putting self-care first and to be more aware of when the pain/fear of others heightens/overwhelms my own pain/fears for them and me, and I spiral away from self-care to obsessive behaviors. Remembering to be guided by my favorite quote is most helpful "Don't give from the depths of your well but from your overflow." ~ Rumi