We all go through times when we feel poorly.
Maybe we get a cold or a fever or we have a tummy ache or maybe an asthma attack.
We all have also experienced getting hurt and being in pain.
Maybe a bruise or scrape from a fall,
A sports injury or a bee sting.
During these times when our body is in pain,
We can choose what to do with our mind.
If we worry and panic,
It could make our pain or illness worse.
However,
We can learn to use our mind in a more helpful way to ease our body's suffering.
First,
It is important to remember when our body hurts or is in pain that this is physical suffering and it's different from mental suffering.
Mental suffering are things like anger,
Sadness,
Jealousy,
And loneliness.
We want to be careful not to add mental suffering to our physical suffering and we can all learn to do this.
In this meditation,
We will learn to take care of our discomfort caused by illness or pain with loving friendliness and mindful breathing.
Just like we would take care of a little kitten that is injured or sick with a lot of care and tenderness.
You can do this meditation standing,
Seated,
Or lying down whichever feels most comfortable or eases your feeling of discomfort the most.
You can also invite an adult caretaker or a friend your age to do this meditation with you to offer their support and presence to you.
They can be the ones to put their hands in a healing way on your body rather than you putting your hands on your own body if you prefer that.
Begin by settling into your posture and feeling the space around you in the room.
It is helpful to gently close your eyes.
Notice the temperature of the room if it's warm or cool.
Notice the air around you and how you are breathing the air in and out.
Feel the space in the room and know that you also have space inside you.
Feel your breath coming in and going out.
Just feel the movement of your chest and belly with each inhale and exhale.
Each time you breathe out let your body settle more and more like you are melting onto whatever is supporting you,
Getting softer and more relaxed.
Now see yourself walking in a park or forest and finding a tiny kitten lying under a bush in the grass all alone and meowing weakly.
The kitten is cold,
Hungry,
And very tired.
She needs care and loving attention so you gently pick her up and keep her warm inside your jacket on your chest.
You stroke her softly and she begins to feel better already.
Then you take her home and feed her and she begins to gain strength as she rests in your care and feels safe and loved.
Soon she is purring and playing again.
You can see your physical pain in a similar way as the kitten that is cold and hungry.
Now bring awareness to the sensations of illness or to the part of your body that is not feeling well right now.
Maybe it is feeling too hot and being sweaty if you have a fever or an ache in your throat if you have a sore throat or prickling or cramping in your tummy if you have a tummy ache or pounding in your head if you have a headache.
Whatever the sensations are,
Feel the sincere wish to remove this pain.
Let your hands move to hold the part of your body that is hurting or ill and express their care and kindness.
Perhaps with a gentle caress or a soothing pat.
Or now your friend or your adult caretaker could put their hands on the area in pain if you prefer that.
Say silently to your pain,
I am here for you my little pain.
I'm going to take good care of you.
Don't worry,
I won't leave you alone.
You can breathe in and say,
Breathing in,
I know you are there my little pain.
And when you breathe out you say,
Breathing out,
I am here for you,
Holding you lovingly.
Just keep repeating as you breathe in,
I know you are there and as you breathe out,
I am here for you.
I know you are there,
I am here for you.
I know you are there,
I am here for you.
Even though the sensations we feel are uncomfortable,
If we try to push them away we may feel even more uncomfortable.
If we can see the feelings of pain in our body as being like the kitten,
It helps us not to push them away.
Allow your breath to soothe you.
Breathe in kindness to the painful area and breathe out the achiness,
The heat,
The cramps from the painful area.
With each exhale release the discomfort from that part of the body.
Breathing in kindness and care and breathing out the pain,
The discomfort.
If you like,
You can try to listen to the painful area and see if it has anything to share with you about what it needs or what would help it feel better.
Rest quietly to open yourself to anything it wants to share with you.
If you do get any message which could come in the form of words,
A color,
An image or sound,
Thank your pain for sharing this and see if you can offer your pain what it is asking for.
Now become aware again of the room around you and gently open your eyes.
Give yourself a gentle hug for taking the time to be present for yourself and your physical pain.
