Deep State Relaxation For Chronic Pain

This is a 17 minute guided deep state relaxation meditation created for those who suffer with chronic pain. From my own experience with chronic pain, I learned that it wasn't medicine alone that could heal me. Pain management became a state of mind. Having the ability to soften into my own pain experience helped me to hold presence during a challenging time in my life. I hope it offers you some relief during your struggles.

Transcript

Hi,

My name is Karen.

This meditation is created for those suffering with chronic pain.

For context,

I'll offer a bit of my personal backstory regarding chronic and debilitating pain.

13 years ago,

I was diagnosed with breast cancer.

It required multiple surgeries and eight rounds of chemotherapy.

I was unprepared for the bone pain caused by chemotherapy,

And it was unrelenting for a year after the treatments had finished.

No medications lessened the pain.

And to my husband's credit,

Knowing that he was powerless to remove the pain from me,

He did all that he could by simply being with me,

Holding me in compassion,

And letting me know that he was not leaving because it was uncomfortable for him to witness.

It was his unwavering compassion that eased my suffering when no medicine could.

I hope this guided relaxation meditation offers you the same unwavering compassion.

You are not alone.

Find a place where you'll not be distracted.

This time is very important for you.

And there is nothing in the outside world that is more important than these next few moments.

You are more important than anything else.

Arrange yourself to be as comfortable as you can.

This may be sitting or lying down.

However,

It's best for you.

Take as much time as you need to settle.

And if you need to shift during the next few minutes together to be more comfortable,

Please do.

Breathe in deeply and exhale completely.

With each exhale as best you can,

Allow your body to relax.

Relaxing your shoulders,

Your back,

The muscles of your face.

Allow your mind to relax with each exhale.

And set yourself up with your favorite pillow or under a blanket so that you'll be warm.

Loosen any restrictive clothing,

Allowing a relaxed space for your waist,

Which will invite full and easy breathing.

You are in a very safe place here.

You are secure.

And absolutely nothing will distract you for the duration of this session.

This time right now is entirely yours.

Nobody needs you right now.

You have nowhere to be and nowhere to go.

Nothing to do.

So let's just take some time here in gratitude for this moment,

Which is exclusively yours.

You are so deserving of this rest.

And you deserve to be nourished from the inside out.

So often,

You're helping others,

Your family,

Friends,

Co workers.

It's time for you to take a mini break from the chaotic world.

It's a time just for you.

By making time for compassionate self care.

You're inviting the natural sources of healing and strength that exist within you to become fully present.

You are bringing awareness to the fact that each moment that passes by is part of your life experience.

It is here.

It is now.

And then it goes.

It becomes only a memory.

We're prone to desire things to be different from how they are.

Whatever we're experiencing when it's difficult.

Perhaps it doesn't feel fair.

Or it's scary.

And disappointing.

We're going to let this want subside.

We're going to allow things to be exactly as they are.

Become aware of any thoughts you may have right now.

Any emotions.

Not viewing these emotions or thoughts as anything that needs to be changed or fixed.

Instead acknowledging them just as they are as being simply present.

Hold them with compassion in a space of openness to whatever is there.

Experience letting yourself be exactly how you are in this very moment.

Allow any critical thoughts or judgments about yourself or your body to begin to fade away.

Just as a misty morning fog is dissolved by the rays of the sun.

None of these things matter right now.

There is no right way to feel.

There's no wrong way to feel.

Feelings are simply feelings.

Imagine any sensations in your body.

What's present right now in this moment in your body?

Without judging it,

Simply accept it.

It's completely okay to feel whatever you're feeling.

Good.

Now let your arms feel heavy by your sides.

Notice your hands.

Are they facing palms up or down?

No need to change them.

Just notice the fingertips.

What are they touching right now?

Can you feel your thumbs in particular?

Your index finger?

Middle finger?

Ring finger?

And the little finger?

You might even notice the space between your fingers.

Become aware now of your breathing without altering it.

Simply follow it.

It's perfect just as it is.

Become aware of your belly.

Observe your belly rising and falling with each breath.

Breathing in,

Your belly rises.

Breathing out,

Your belly falls.

When you're relaxed,

Your belly swells and contracts.

And you breathe just like a tiny baby.

This is the most natural way to breathe.

Now become aware of your toes.

Notice each one of your toes.

What do they feel like?

And what are they touching?

Big toes,

Second toes,

Third,

Fourth,

And the little toes.

Are you able to bring awareness to the space between your toes?

I wonder if you can imagine that when you breathe in,

Your breath can travel all the way down to your toes.

Breathing in deeply and down to your toes right now.

And with each out breath,

Allow your legs to become more deeply relaxed.

Perhaps they'll begin to feel very heavy or weightless.

Wonderful.

Now imagine this same thing for your fingertips.

As you breathe in,

Feel your breath traveling all the way down to each fingertip.

And on each out breath,

Your arms become very relaxed.

Yes.

Very good.

Notice again the rise and fall of your belly.

Rising and falling.

Expanding and contracting.

Now use your beautiful imagination to feel your breath is going all the way up to the very top of your head.

Filling your mouth,

Nose,

Eyes,

Ears.

Perhaps you can imagine the muscles on your skull cap lengthening just a bit.

Your head stretching a bit like a balloon.

And on the out breath,

The muscles of your head become more relaxed.

More relaxed than they have ever been.

All the muscles of your face,

Your jaw,

Your eyes,

Even your ears relax just a little bit more.

Now inhale deeply so that your breath can now travel all the way up into the tiny areas of your brain,

Into each fold,

Restoring your mind.

And with each exhale,

Your mind becomes more open,

More relaxed than it ever has been before.

Very good.

Whatever emotions you're having right now,

Whatever sensations,

Just notice them.

Notice them as though you were an observer sitting on a beautiful beach staring out at the vast and powerful ocean.

You are the ocean.

There is so much of you that is below the surface.

And beneath that surface,

There is so much happening and changing right now in you.

While you're resting here,

Watching the ocean,

The waves coming and going,

The rise and fall of the ocean is just like your belly.

Your body is accessing its natural healing capabilities and you don't have to do a single thing.

All that you need to do is to relax and observe.

Just look out upon your ocean and know that all is well and all is being taken care of.

All the ocean needs from you is your kindness and trust.

Trust that all that can be done is being done right now.

Very good.

Imagine a warm and gentle sun overhead.

Feel its warmth softening your muscles,

Easing your tension and any congestion in you,

Caressing your skin.

While you rest on this magnificent beach,

The sun is healing you.

The sun heals all.

It allows for growth of all life on earth.

Feel your feet in the warm sand.

Notice how comforting it is,

How soft.

Here in this safe space,

You are fully able to let go.

There are no wants,

No feelings,

No thoughts.

You are completely present in this moment,

Watching your ocean,

Observing its infinite and mysterious beauty.

Knowing that you don't need to see what's going on below the surface.

All is well in the great waters that represent you.

Wonderful.

Take as much time as you like to remain here at your beach,

Looking out at your ocean for as long as you need.

And when you're ready,

Gently allow yourself to become aware of your surrounding from the present moment.

Then in your own time,

Open your eyes.

Perhaps offer gratitude for this moment,

This wonderful experience that you gave to yourself.

May you be well.

May you be safe from internal and external harm.

May you be grateful for the many gifts you have.

And in that gratitude,

May you find contentment and peace.

Thank you very much for joining me today for a nice sit.

Namaste.

Reviews

Beautifully calming - Thankyou for sharing your own journey with us too. 🙏💖I felt a sense of ease I wasn’t expecting. Really appreciated your gentle approach.

Yes, thank you 🙏
This gentle allowing has opened a door for more compassion and kindness in how I experience the pain in my body right now.

I struggle with chronic pain and it is difficult to sleep through the night. I found your meditation and it was deeply relaxing. Many nights I listen to ocean waves because it is deeply soothing to me. I loved how you incorporated a body scan and then created a beach environment. Thank you for this moment of peace. I am truly grateful. 💙🌊💛🌟🙌

This was beautiful. I have chronic hip and knee pain. I totally relaxed with meditation and felt no pain. It will definitely be on my list. ❤️🙏❤️

I don't know why you don't have 100,000 followers. Your meditations are awesome! Thank you so much. Hugs!

Very beautifully guided healing meditation. Beautifully paced. Thank you, namaste 🙏

Very sincere and calming words and voice. Thank you.

Thank you for sharing your experience and this peaceful moment as I’m dealing with my lymphoma journey and pain. Many blessings to you, dearest soul 🙏🏼❤️🤗🕊️🌹This was very helpful. ✨💝🌟🌻

Thank you for this very calming and relaxing meditation 🙏💫✨

Thank you Karen <3 always such a gentle and soothing experience

Beautiful, relaxing, and comforting ~ thank you 🙏🏼 ☀️