Welcome to this meditation for chronic back pain.
We're going to work with some breath and some visualization to help cool inflammation and calm the pain signals where we can.
First,
Please find a comfortable position for your meditation.
This is especially important for pain.
I recommend lying on your back with your knees bent and your feet on the floor.
You can widen your feet a bit so that the knees can fall comfortably towards each other.
Please adjust for what works best for your body,
Including supporting your head with a soft pillow or a rolled towel,
And perhaps covering your eyes with a scarf or eye bag.
Added darkness can help calm the nervous system.
Now,
Take a few deep breaths in through your nose and out through your mouth.
Let go of your day and whatever has been going on for you.
Notice any tension you're holding onto on the surface,
And let go of what you can.
Perhaps the shoulders can drop lightly towards the floor.
Perhaps you can feel your hips heavy on the ground.
Imagine the muscles around your ears and jaw gently softening and releasing.
Now,
Focus a little attention on your belly.
Sometimes back pain can come with belly tension,
As your body is trying to protect you from the pain.
If you feel supported by the earth,
Can you allow some of those stomach muscles to relax?
Imagine them expanding with your inhale and gently releasing,
Deflating on the exhale.
Remember the feeling of being supported by the earth.
Trust in the support beneath your body.
Relax into that support.
Allow your breath to gently rise and fall.
Let your breath be easy.
Don't try to force it to do anything in particular.
Just imagine a gentle,
Relaxed breath that is free to move down into your belly.
We're simply breathing right now.
Now imagine that you're surrounded by a soft,
Warm,
White glow.
It is a gentle light that is all around you,
Enveloping your entire body.
It is the energy of love.
This glow has a light pulse to it.
It is a living light,
The energy that connects your body to the earth,
The sky,
And the stars.
It is a benevolent energy that is able to move you around.
It is a living light,
The energy that connects your body to the earth,
The sky,
And the stars.
It is a benevolent energy of love and healing.
Breathe in this beautiful,
Healing white light.
Now,
Notice exactly where this healing light is needed in your body.
Observe the places where you feel tension and pain in your body,
And imagine the light flooding to those areas.
Feel the cooling,
Calming light suffusing these areas of pain in your body.
Feel your body responding to the loving touch of the light,
Softening,
Calming,
And relaxing.
Notice that your breath may be able to move a little bit more freely towards these areas of cooling,
Calming light.
Imagine the light smoothing away tension and excess heat,
Like a palm smoothing the fur of a soft animal.
Allow the light and the breath to gently,
Softly calm these areas,
Providing a loving,
Healing touch.
Continue to breathe into these areas of your body that need some love.
Feel the abundance of love coming from this light that surrounds your entire body.
Allow your body to respond,
To rest,
And release into the support of this loving,
Healing white light.
Enjoy the experience of the calming white light as long as you need to.
When you're ready to move,
Please do so slowly and gently,
Taking your time to roll to your side before you sit up.
Keep the echo of the white light with you throughout the rest of your day.
Thank you for listening.
