A Practice For Emotional Pain

I created this practice after looking for, and not finding, a meditation that helped me investigate my own emotional pain. Because, as Acceptance and Commitment Therapy has found, pain often contains within it a signpost that points us towards stuff that matters most. For example, grief can point us towards how much we value and treasure a relationship. This meditation helps to investigate this experience.

Transcript

Notice where your body is in space.

Sitting,

Standing,

Lying down.

Notice the body supported by the earth.

Notice wherever your feet are connecting with the earth.

Notice any sounds that are arising and passing.

Notice any thoughts flowing through the mind.

And to mind the pain that is showing up in this moment.

Acknowledge this pain like you might acknowledge someone knocking at your door.

No need to get up.

Just acknowledge.

Right now,

This is painful.

Connect with the body.

Notice sound.

Notice the breath.

Notice the body connected to the earth.

Returning to the painful experience.

This might be an experience of loss,

Loneliness,

Or anger,

Or sadness.

Sometimes pain can feel like a burning flame.

Something that we don't want to touch.

And yet here it is,

Calling for our attention.

So we turn to the flame and we look to see what is beneath,

Within this pain that is of value.

If there is sadness,

What does this sadness point towards?

Perhaps it points towards a valued relationship that has been changed.

Perhaps the person is no longer available.

And there is a feeling of loss and sadness.

So this sadness points towards how much you valued this relationship.

So we reach deep into the flame and we pull out a shining jewel.

Something very precious.

Something that tells us about ourselves,

What matters to us,

What's important to us in this life,

What we value.

And acknowledge that the flame is still there.

The pain has not magically disappeared just because we have acknowledged that within this pain there is an important truth.

Notice any thoughts arising.

Notice sounds.

Notice your body connected to the earth.

Notice the breath.

Reviews

Thank you🙏 Great meditation for me 💫

Beautiful. Helped me connect within with acceptance and compassion. Your voice is calming and the pace gave me the space I needed. Thank you!

Thank you for creating this very helpful , authentic meditation. I needed it.
🙏

I needed that
Thank you 💚

Beautiful, compassionate and understanding. I needed this today as we saw one of our children off to their new job several states away.

Thanks, allowed me to put a little perspective on some of my thoughts and feelings. I shall do this one again.