Deep Sleep For Pain Relief And Healing

This meditation, infused with healing Reiki love and light, has been created to help relieve physical pain by gently changing how your mind interprets pain signals.

After being diagnosed with progressive multiple sclerosis in 2021, I used meditation to retrain my body’s response to pain. I’ve created this track using the same techniques that helped me — deep relaxation, soothing visualisations, energy work, and powerful affirmations to bring comfort and healing to the body.

The affirmations, designed to work even as you sleep, are supported by soothing delta-wave binaural beats to help you drift into deep, restorative rest.

For best results, listen daily for at least 21 days to gently rewire neural pathways, reprogramming the subconscious.

Music: Delta-wave binaural beats for sleep. Thanks to Chris Collins
Photo: Thanks to Jake Weirick

Transcript

Hello,

My name is Heather Dean.

Thank you for allowing me to be your guide for this meditation.

If you're dealing with pain at this time,

For any reason,

I've created this practice to offer you some comfort and support in the best way that I can.

Whilst I can't change your physical experience of pain,

What I can do is help alter the response of your brain to pain signals.

Together,

Using the power of your incredible mind,

We can change your perception of the pain.

And one of the most effective ways to change our perception,

To gently reprogram the subconscious,

Is through repetition.

Therefore,

For these affirmations to create lasting change,

I recommend you listen to this recording every night for 21 days.

According to neuroscience,

This is the time it takes to create new neural connections in the brain and to reprogram the subconscious.

Just before we get started,

Please rest assured that this recording does not contain any medical advice,

And you should not make any changes to any medication or healthcare support without consulting your healthcare provider.

Any pain you're experiencing should be taken seriously and investigated,

So please ensure you talk to a trusted doctor and follow the advised protocol.

So let's get started.

Just make yourself as comfortable as you possibly can,

Ready for deep relaxation and sleep.

And if at any time you wish to change your position to make yourself even a little more comfortable,

Of course,

Go ahead and do so.

You're always free and always in control.

You may fall asleep at any time during this meditation,

And if you do,

That's wonderful.

Your body knows best what you need,

And the words will continue to benefit you even as you sleep,

Because the subconscious mind is always listening.

In a moment,

I'm going to invite you to roll your eyes right up as if you were looking up towards your own eyebrows.

The reason for this is that this action creates little bursts of alpha brainwaves,

Which help you to feel calmer and more relaxed.

Your imagination also becomes more active,

And your mind begins to open to empowering new suggestions.

We'll keep the eyes rolled up for three deep breaths,

And then we'll be relaxing the eyes completely and closing them down.

So go ahead now and just roll your eyes right up as if you were looking up into your own eyebrows.

Keep your chin down and relaxed.

We're just moving the eyes.

Take a long,

Slow,

Deep breath in and breathe out.

We're going to do that again,

Keeping your eyes rolled up.

Take a second deep breath in and breathe out slowly.

And one last time with your eyes right up,

And every time you blink,

You're going deeper into relaxation.

Take a deep breath in and breathe out.

That's perfect.

And now just let your eyes drift closed,

Float closed.

Let your eyes relax completely.

And all the tiny muscles in and around your eyes,

Let go,

Let loose.

And you're already feeling more and more relaxed.

Now just drop your chin very slightly,

Almost as if you were looking over a balcony.

Or down a flight of stairs.

I want you to imagine there are 10 steps in front of you,

And these steps lead to a beautiful place where you feel completely relaxed,

Very peaceful and safe.

This could be a real place you've visited,

Or somewhere completely imagined.

It could be a beach,

A garden,

A cozy room,

Anywhere you would love to be.

I'm going to guide you down the steps,

And you'll go deeper and deeper into a very pleasant deep state of relaxation.

You are completely safe and always in control.

You are free to bring yourself easily back to full consciousness at any time if you want or need to.

I want you to imagine you are moving on to step 10 as you begin to feel more and more relaxed.

You can see your feet,

Hear your feet,

And even feel your feet moving on to step 9 as you go even deeper into relaxation.

You're moving on to step 8,

Going deeper into this peaceful awareness of yourself with every heartbeat.

You're taking step 7,

Feeling more and more relaxed as you focus on the sound of my voice.

You're taking step 6,

Going deeper into this calm,

Peaceful state of awareness.

You're taking step 5,

You're already halfway down,

And when you reach the bottom,

You'll be at least twice as relaxed as you are already.

You're taking step 4,

As every muscle,

Every nerve lets loose,

And you go deeper.

You're taking step 3,

Feeling incredibly calm and peaceful,

And maybe your arms or legs are feeling just a little heavier now.

You're taking step 2,

Going deeper and deeper into relaxation.

You're taking step 1,

Just go deeper,

Sink deeper,

Drift deeper and deeper into this peaceful connection with yourself.

That's perfect,

You're doing so well.

And in this deeply relaxed state,

Perhaps even drifting off to sleep already,

Your subconscious mind is open to new ideas and suggestions that it recognizes as being for your highest good.

And we'll be using the power of your incredible mind through visualization and affirmations to turn pain signals down so that you feel more and more comfortable in your body.

Physical pain can be one of life's greatest challenges.

Yet pain is also a natural part of being human.

It guides us towards the places within that need our love,

Care and attention.

The first step to relieving any kind of pain is acceptance of where we are right now.

It's accepting and softening into our experience,

However difficult that might seem to begin with.

The more we resist pain,

Be it emotional or physical pain,

The more we suffer.

So I invite you to allow me to help you release any resistance to reduce suffering as much as possible.

We'll begin by bringing your kind,

Loving awareness to the pain.

So I invite you to take a long,

Slow,

Deep breath in and release it slowly.

And to start with,

Just bring your attention to the pain you're experiencing right now.

For just a moment,

I'm going to ask you to really focus in on it.

I want you to imagine the pain has a shape and just notice what shape is it.

However you see,

Feel or experience this is the right way for you.

You can't get this wrong.

Just notice.

Does it have spikes or jagged edges perhaps?

Or something completely different?

Now I want you to see or imagine the pain as a color.

And just notice what color or colors it is.

Is there anything else you notice?

Maybe a temperature?

Is it hot or cold?

A smell or a taste perhaps?

And now imagine the pain as a sound vibration.

If this physical sensation were a sound,

What kind of sound would it be?

Now that you have a clear image of what the pain is like in your mind's eye,

You can begin to gently change your perception of it.

Let's start by changing the shape.

If there were any sharp,

Jagged edges,

See yourself smoothing them down.

Removing any edges,

Softening any hardness.

Just see yourself now in whatever way feels right to you,

Softening the shape and making it smoother,

More comfortable,

And a little easier for you to accept.

Just a signal from your body,

A sign that this part of you needs extra loving attention at this time.

Bring to mind the color or colors you assigned to the pain.

And allow yourself to change the color now.

You do have the power to do that with your incredible mind.

What is the softest color you can imagine?

Perhaps a light peach or soft lilac.

A gentle,

Comfortable color.

Now see the shape of the pain getting smaller and smaller,

Taking up less and less space.

Almost as if you were looking at it now through the wrong side of a pair of binoculars.

And as you do so,

Maybe you notice the physical sensation getting smaller,

Signal getting weaker,

Fading away into the distance,

Getting further and further away from you,

Like a ship sailing further and further away in the night,

Leaving you more comfortable,

More relaxed,

Able to sleep peacefully.

Now bring to mind the sound you associated with the pain earlier.

If it had a volume from one to ten,

How loud would it be right now?

I invite you to imagine a large dial in front of you now,

And see yourself turning the volume down on this dial.

Lower and lower.

The more you turn the dial down,

The more the pain disappears,

And the more comfortable you become.

Perhaps even turning it down into total silence,

Completely inaudible,

Almost as if you were turning the pain off completely.

And now that the physical sensation of the pain is softer,

Smaller,

Quieter,

I wonder if you notice how much easier it is for you to accept it as part of your current experience,

Recognizing that it has only ever been a signal,

Your body trying to help you,

An invitation for you to love and care for yourself even more,

Because you deserve your own love and kindness.

You deserve to be well,

Happy,

And comfortable in your amazing body.

I invite you to imagine that you are wrapped,

Held,

Lovingly supported in a warm,

Fluffy cloud,

The softest,

Most comfortable cloud.

You feel so safe and secure.

It's as if you are protected,

Supported,

Held by the universe in a warm,

Soft cloud of healing love.

I bring your attention to the space just above the crown of your head,

And I invite you to imagine a white or violet sphere of light here at the very top of your head.

This light is pure and bright and healing.

As you bring your attention to it,

It expands now with every breath,

And as you breathe in,

It begins to infuse your body with its pure healing light.

The light moves down through your body,

Through every part of your body,

Every organ,

System,

Fiber,

And even cell of your body is comforted,

Healed by this white light.

Soothed,

Relaxed,

And you feel more and more comfort with each breath that you take.

If you're not already sleeping,

You may consciously hear the following affirmations.

And if you are already sleeping,

Any suggestions that are for your highest good will be absorbed by your subconscious mind,

And you'll wake up tomorrow feeling rested,

Refreshed,

And ever more calm and comfortable,

Peaceful in your amazing body.

Your brilliant mind is allowing these words in,

And they are having a powerful impact on your body.

You are safe to rest,

Safe to relax,

Safe to release any resistance in your body,

Releasing any tension.

Your body is letting go,

Ready for deep rest and healing.

And with every breath,

Your body becomes more and more relaxed,

Softening into peace and comfort.

Your body knows what is best for you.

Your body knows how to heal,

How to restore perfect harmony.

You deserve to feel safe and comfortable,

At ease,

At peace in your body.

You are worthy of perfect health and comfort,

Perfect peace.

You matter so much.

You are incredibly important and so lovable.

You deserve love and care.

You love taking the best possible care of your body.

Your amazing body knows what you need for health and healing,

Comfort and peace.

You listen to your body and take care of it the best way you can,

Every day.

You choose to fully accept and love all of your body,

Exactly as it is right now.

All the cells of your body vibrate at the frequency of love,

Comfort and perfect health.

All your cells are working together in perfect harmony to support your healing,

Healing,

Healing.

Comfort and ease flow through every cell of your body.

You are surrounded by comforting,

Healing,

Universal energy.

You are supported,

Loved,

Protected and safe.

You love making healthy choices every day that support your body's healing.

You take the time you need to relax and rest your body and mind.

You are safe to rest and heal.

You have phenomenal resilience and your body has the capacity to heal itself.

You sleep with more and more tranquility and comfort.

As you sleep,

Your body naturally and easily heals.

You trust in your body's infinite wisdom to heal and restore balance,

Comfort and ease.

You get to sleep easily and you sleep peacefully right through,

Only waking when you need to.

With every breath you take,

You're feeling more and more peaceful,

Releasing any resistance,

Letting go.

As you drift even deeper into sleep,

Your body is feeling more and more comfortable,

Perhaps more comfortable than you've felt in a very long time.

You are whole and perfect exactly as you are.

Your body and mind are working together to restore perfect natural harmony.

This meditation will always be here for you to come back to whenever you need it.

The music will continue a little while longer to enable you to drift even deeper into sleep.

Namaste.

Reviews

Thank you i fell sleep before you were finished. Thank you.

A gently guided practice that lessened my pain focus by changing how I felt, viewed and heard it. From big to small, gray to yellow, from loud to soft to a peaceful calm. This is a practice I shall return to. Thank you for sharing. Namaste...🪷😌🪷