Hi,
Jeanette Seely here,
And I'm going to share with you a simple relaxation meditation to help with pain management.
In this meditation,
There's nothing that you can do wrong,
So I'll invite you to just follow along with my voice as best you can.
And don't worry about anything that's come before or anything that's coming after.
Just allow yourself to be fully present here in this moment.
Find a comfortable position.
Perhaps lying down with support under your knees or lying on your side,
Propping with the pillow as necessary,
Find the most comfortable position you can for your body at this time.
And become aware of your breath.
The natural flow of breath in,
The natural flow of breath out.
Scan your body and notice where your tension is stored.
Notice where your pain is located.
Notice what part of your body is most relaxed.
Take a deep breath in.
Now exhale everything out.
Breathe in,
Breathe out.
Breathing slowly and smoothly,
Create a rhythm for your breath.
Don't try to make anything happen.
Just allow your body to be breathed.
Notice how your whole body feels.
Just observe without trying to change or control anything.
Really take note of how your body feels.
Take a few moments now to think about the pain you experience.
You may not be in pain right now.
Just observe the state of your pain in this moment,
Knowing that the way your body feels is always changing.
The way you feel is different from moment to moment.
Just observe.
Observe as each moment passes.
Although pain is unwanted and difficult to tolerate,
Try for the next few moments to regard your pain with an ocean of acceptance.
Accept the way you're feeling right now,
Physically and emotionally.
Whether positive or negative,
Allow your body and mind to just be accepting,
Observing.
You may want to repeat some pain management affirmations with me now.
I accept myself.
I accept this pain I experience,
The whole of it.
I accept it,
Letting go of the need to control or to change in this moment.
I accept the pain.
I release myself from the need to do anything right now.
Accept just be.
I accept myself.
Now that you've repeated some affirmations,
Just relax for a few moments and let go.
With every exhale,
Let go a little bit more.
Just be.
There's nothing you need to be doing in this moment besides accepting this moment just as it is.
Observe again your pain and notice that you can alter the pain slightly.
See if you're able to transform the feeling just a little.
Picture the pain.
Notice its exact location.
Imagine that instead of pain,
This area feels cool,
Even a bit cold,
As if you have applied a comfortable ice pack to this area.
Feel the coolness.
Now focus in on this area and imagine a slightly different feeling of your choice.
You may wish to imagine the sensation of pleasant tingling,
Warmth,
Or soft but firm,
Comfortable pressure.
Imagine the sensation now.
Imagine the sensation replacing just a tiny bit of the pain and a tiny bit more of the pain.
More and more.
Feel this new sensation growing pleasantly,
Providing some relief,
Allowing you to relax.
Take a deep breath in and out.
In and out.
In and out.
Continue to breathe slowly and rhythmically as you sense how calm your mind has become.
We're going to use a word as a focal point for our meditation.
I'll use the word peaceful here,
But feel free to replace it with anything else that resonates.
Focus your attention on this word with each breath.
Every time your thoughts drift,
Focus in again on this word.
Don't worry about making anything happen or doing this in any certain way.
Whatever is happening right now is the right thing for you at this moment.
Keep an attitude of passive acceptance.
Just accept the state you are in and continue to focus your mind on the word you'll be repeating.
Breathe in peace.
Breathe out fall.
In peace.
Out fall.
Peace fall.
Peace fall.
Peace fall.
Peace fall.
Continue to repeat this word in your mind,
Focusing your attention on this word whenever your thoughts wander.
Keep repeating your focus word.
When your thoughts drift,
Focus your attention again on your breath and your focus word.
Peace fall.
Peace fall.
Take note of how your body feels now.
See how relaxed your muscles are.
Notice how calm your mind is.
Enjoy this feeling of relaxation a few moments more.
Memorize this peaceful,
Relaxed feeling so you can return to this state whenever you need to.
Slowly awaken your body,
Gently moving and stretching.
Breathing deeply.
Thank you for joining me.
Namaste.
