Make yourself very relaxed now as we go into this meditation process.
Become aware of your posture and your sitting or lying.
Give the toes a little wriggle.
Rotate the ankles.
Relax.
Become aware of the feet,
Calf,
Muscles.
Tighten and release any muscles in the legs.
Tense and release,
Helping yourself to become a little more relaxed.
As you listen to my voice,
Thoughts can come and go.
You may find yourself drifting off.
That is fine.
Bring your awareness back into your body as much as you can,
Focusing on the breath.
Breathing in and breathing out tensions of the day.
Relax as much as you can.
Your hips,
Lower back,
All through the back and the chest.
Breathing in and breathing out.
Breathing in and out,
Allowing the shoulder muscles,
The neck muscles to relax as much as possible.
Opening the hands,
Wriggling the fingers,
Moving the hands around the wrists.
Relaxing the muscles through the arms,
Up into the upper arms and the neck and throat.
For the next few moments,
I want you to relax as much as possible,
But making no effort to force yourself in any way.
Whatever you are experiencing in the body is your present experience.
Stay with your present experience as much as you can.
Have your eyes closed.
Allow the eyes to relax.
Allow the jaw to be relaxed.
The forehead.
Breathing in deeply and evenly as you can.
Breathing in deeply and evenly.
Wherever you may be experiencing some physical pain,
Become more and more aware of that pain.
It is natural not to want to experience pain.
However,
If you are having pain,
Physical tightness or tension,
Sharp or blunt,
However that pain is,
Allow it to be here now as much as you can tolerate or be with that pain.
The secret is in being open to the pain.
Right now,
Allowing as much as you can to be open to any aches or pains in your body.
Allowing yourself to feel any aches or pains doesn't mean that you like those aches or pains or by feeling them that they will become worse.
They may for a little while feel more intense as you become present to yourself and the physical pains.
The secret to becoming present to physical pain is to create an openness to that pain.
Right now,
Be as open and accepting of any physical pains as you can.
You might like to imagine that there's a space around those pains.
Create in your mind's eye in this meditation a space for these pains to come into and expand.
To become more open.
Not pushing them down or pushing them away.
Quite the opposite,
Creating a space for you to feel any physical pain.
Your thoughts may wander,
Your thoughts may resist and that's okay.
The more you repeat this,
The better you become with this technique.
More effective you will be in reducing the intensity of any pains.
Secret is in allowing the energy of the pain to emerge.
And to move your awareness through that pain into the source of that pain.
Be one with any pain.
Become one with the presence of yourself now.
Allowing,
Allowing,
Allowing.
Receiving the pains.
Receiving the intensity will reduce the pain.
Receiving,
Being open,
Going through them,
Creating a space around any physical pain.
Secret is in loving the pain.
Paradoxically to bring a love,
An acceptance,
A receiving of the pains.
In this receiving,
In this openness,
Pains can have a space.
When you become really present to the pains,
Just notice if the intensity is more or if it has reduced.
Become more and more present to your pains.
Allowing,
Receiving,
Creating an openness around those pains.
Stay with it now,
Just staying with it.
Any physical pains,
Just being present,
Allowing.
Emerging,
Going into,
Not fighting,
Not resisting.
Relaxing into,
Paradoxically,
Allow yourself to relax into the pains.
And notice when you relax into the pains,
Whether the pains drop off a little bit.
So again,
Practicing breathing.
Breathing out as much as you can,
Tensions,
Resistance.
And relaxing,
Relaxing with your present physical experience.
Relaxing into your present sensations.
Relaxing into,
Becoming open to.
So for the next few moments,
As much as you can,
Not pushing yourself,
Just taking it as you can,
Being as open as you can.
Opening,
Opening.
