This is Jules and I'd like to welcome you to this mindfulness practice that will assist you in dealing with acute physical pain,
Stress or tension in the body.
Begin by making yourself as comfortable as possible,
Either laying down or sitting upright in a chair.
Cushions or props can be used for your own comfort if necessary.
Settle into your body and bring your awareness to your breath.
Take a deep inhalation through your nose and a deep exhalation out through your mouth.
Repeat this three times and focus on how the breath enters and leaves the area of your stomach.
You can even place your hand on your stomach to bring greater awareness to the rise and fall of each in and out breath.
With each inhalation bring in greater amounts of relaxation and with each exhalation let go of any tension,
Stress or pain.
Allow your breath to return to a natural pace and as you continue to breathe in and out imagine your breath filling the awareness of your whole body.
With each exhalation imagine your breath expanding outwards,
Reaching out to each and every part of your body.
All the tissues,
Cells and different body parts are being touched by your breath.
Now begin to notice how your breath expands your awareness out even further beyond the physical body itself.
Meanwhile keep your awareness on your physical body and recognise what physical sensations are present.
These sensations might be in the form of pain,
Tension,
Heaviness,
Tightness or any other uncomfortable feelings.
Give your awareness to the areas that are calling for your attention the most.
As you bring your awareness to the sensations that are present for you,
Notice their form,
Shape,
Size,
Colour and texture.
Continue to breathe in and out and as you do notice how the sensations begin to shift with your breath.
How do they change and where do they move to?
With each in and out breath stay present with the sensations and fully accept what is there.
Allow any thoughts or labels about your experience to fade away.
Allow the thoughts to enter and leave your body effortlessly.
As you stay present with the sensations you may ask them,
Why are you here?
What is your purpose?
Notice what arises in response and continue to breathe into the sensations with ease.
Recognise how in each moment the sensations are not the same.
They might pulse,
Contract,
Relax,
Change.
Bring acceptance to what is present for you and release any resistance or attempts to push anything away from your experience.
Continue to do this for a minute or two using the in and out breath to dissolve any resistance,
Tightness or tension that is present.
Now notice how this has shifted the sensations for you.
As we bring this guided practice to a close take three deep inhalations and exhalations and each time you bring in the breath imagine your body breathing in healing,
Love,
Gratitude and breathing out what no longer serves you.
Thank you.
