Hello,
And welcome to The Daily Insight.
My name is Giovanni Dinsman.
I am a meditation teacher and the author of Practical Meditation.
Today's practice focuses on learning to manage and release physical pain.
May you have a restorative meditation.
Begin by breathing in deeply and fully.
And release out with a big sigh.
Again,
Breathing,
Taking as much air as you can.
And release with a big sigh.
A third time taking a lot of air.
Then hold.
Notice the stillness of your body.
Notice the breath permeating the entire body,
Then release it all.
Close your mouth and breathe normally.
It's time to get in touch with your body.
Your body is in pain.
It's complaining that something is wrong.
Your body needs your attention and care right now.
The pain is a signal.
A loving call of attention from your body.
Asking you to look at something before it becomes worse.
Be grateful for that important signal.
And be curious about the hidden lesson it contains.
What is Spain trying to tell you?
Let's now look deep into the pain,
So that we can truly overcome it find exactly where in your body the pain is happening.
Is it in a muscle?
Bone?
Tendon?
Organ?
Try to isolate the area with the pain as precisely as you can Now focus your attention on the physical sensations of pain.
Your mind will want to look away,
Want to avoid this.
But he can't.
We know that doesn't work.
So instead gently place your awareness on the area with pain with an attitude of curiosity and kindness.
Accept that pain is here.
And zoom into it.
Is it a sharp sensation?
Or is it dull and spread?
Is it deep or superficial?
Is it hot?
Or cold.
Is it continuous or intermittent?
Continue to remain aware of the pain.
But now also become aware of your breathing.
Feel as if you're breathing in and out of the pain area.
With every inhalation.
Visualize a soothing light spreading through the whole pain area.
And then giving it relief.
And with every exhalation,
Consciously let go of the pain.
Release the pain with every exhalation.
Inhaling,
You visualize the soothing light.
Exhaling,
You let go of the pain.
Continue like that for a few moments.
Now observe the physical sensations of pain.
Simply as sensations.
Release any feeling of dislike or aversion towards the pain.
Pain is simply a sensation.
Let it be there as it is.
Without reaction.
Without this light.
Don't try to resist the pain.
That only makes it more painful.
Let the pain be there.
Let it do what it wants to do.
Let it be.
Continue witnessing the sensations without judgment.
Without reaction.
Be at ease inside those sensations and relax.
Keep releasing.
Accepting.
Relaxing.
Simply keep breathing.
Simply keep witnessing.
Without judgement.
Without closing in.
Keep opening up.
Keep relaxing.
Release the pain.
Now begin to enlarge your awareness.
.
.
Be aware of your whole body.
You now let go of the pain.
And become aware of your whole body.
As a unit.
Maybe the sensations of pain may still be there,
In the background.
But is not so painful anymore.
Not so loud.
Not so important.
You are well,
Here and now.
You are safe.
Your body is healing.
Now imagine that your whole body is empty.
Your whole body.
Is insubstantial.
Just pure space.
Your skin is empty.
Your muscles are empty.
Your bones are empty.
Pain is empty.
Sensations are empty.
There is nothing but pure space.
Inside and out.
Focus on the empty space inside your body.
Focus on your whole body.
As empty.
And pure space.
Notice the sense of lightness.
Notice this sense of freedom and expansion.
It's as if your body is made of light.
Try to feel that.
Notice how there is a feeling of peace.
Relaxation.
And even pleasure.
And feeling your whole body as empty or as made of light.
You feel happy and well under your own skin.
As we approach the end of this meditation.
Let go of the contemplation of space.
Begin to slowly move your fingers and toes and become aware of your environment.
Throughout this meditation.
You learn how to localize pain in your body.
And to see it as pure sensation.
Without aversion,
Without resistance.
You learn how to breathe through the pain.
And release it with every exhalation.
You learn how to be aware of your whole body.
Beyond the area with pain.
And how to contemplate your body as empty and light.
For a deeper experience,
I encourage you to follow this practice daily for the next 30 days,
So that you really master dealing with pain.
And please share with us in the comments how did your experience of pain changed after this meditation.
May you be calm,
Centered,
And focused.
