Relief From Chronic Back Pain - A Nervous System Meditation

Living with persistent back pain can be exhausting.

It isn't just the pain itself. It can affect how you move, how you sleep, how confident you feel, and so much more.

Well, this meditation is designed to help your nervous system experience moments of safety, to then have a lovely knock-on effect on finding relief from pain.

We'll use slow breathing and mindful awareness to encourage your brain to become a little less protective.

This meditation is based on modern pain science, which suggests that persistent pain is influenced not only by the body's tissues but also by how the brain and nervous system interpret signals of safety and danger.

If you're new to these ideas, I'd recommend listening to my companion talk, The Neuroscience of Back Pain, before returning to this meditation regularly.

Whether you've been living with back pain for weeks, months, or years, I hope this practice helps you feel a little safer, a little calmer, and a little more at home in your body.

Transcript

Welcome to this meditation, Relief from back pain. So finding a place where you will be safe and comfortable. And allowing yourself to settle. And noticing the points of contact between you and the earth beneath you. Perhaps the soles of your feet on the floor. Your seat on the chair or the bed beneath you. And now bringing your awareness to your breath. Just noticing your breath as it is without needing to change it or adjust it in any way. And then if it feels like it would be a good idea. Allowing your exhale to become just a little longer than your inhale. Absolute. No discomfort, No stress, No panic. Just allowing. The exhale. To become slightly longer, If possible. And on the breath, Starting to say to yourself, In this moment, I am safe. On the inhale saying to yourself in this moment, On the exhale saying to yourself, I am safe. Noticing whether your shoulders soften a touch. If your jaw releases. Maybe your breath becomes a little smoother. It doesn't need to be big and fancy and dramatic. Working with the breath in this way allows your nervous system to experience something different. A few moments of safety. Where it doesn't need to be on guard, In protection mode. Remembering that chronic pain can come from the nervous system trying to protect us. If you'd like to know more about this. After this meditation, Find my talk, The neuroscience of back pain. And then come back to this meditation to repeat it as often as you want. But for now, Allowing your breath. To remind you that you are safe. On the inhale saying to yourself in this moment, On the exhale saying to yourself, I am safe. And if it feels okay. Guiding your attention to the place in your back that is asking for your attention. And only if it feels right for you. Rather than trying to make that challenging sensation disappear. How does it feel to become curious about the sensation? Can you notice where the sensation begins? And wear it in. Is the sensation the same throughout that space? Or does it change? Does the challenging sensation stay in one space or is it moving around? And then guiding your awareness to the space around that sensation. And noticing what's happening there. And now guiding your awareness to somewhere in your body that feels neutral, Comfortable or pleasant. It might even be an earlobe. Or one finger. The beating of your heart. Just rest your awareness there. Allow your brain to re-learn that not every signal arriving from your body means danger and protection. And now expand your awareness out to your whole body. And let's return to that breath for a moment on your inhale saying in this moment. On the exhale saying, I am safe. And reminding yourself. That teaching your nervous system that you're safe. Can take a while. Be patient. You've got this. And hopefully I'll see you soon. When you're ready, Blinking your eyes open. Taking any movement that feels good for you. And I hope you really enjoy the rest of your day.