Hello beautiful soul and welcome to this practice.
In this meditation I would like to contemplate about this idea of welcoming the pain and why it is the right thing to do even though there are lots and lots of resistance to it.
So let's just start slowly getting into a comfortable position.
You can sit or lay down,
See what fits you best in this moment.
And let's take a deep breath to sink in more and to be present,
Bringing the air all the way down to belly,
Breathing in with your nose and then breathing out with your mouth and releasing,
Letting go.
So let's breathe in and release.
Side out you can make a sound.
Allow yourself to relax,
To connect to your body.
Let's breathe again and release.
Let's breathe in again and let go.
And start connecting to your body,
Really bringing the attention inwards,
Really noticing how you feel,
How your body feels,
How your mind feels,
Really acknowledging where you are in this moment,
Not trying to judge or change,
Just observe.
And as the main theme for this practice is pain,
I want you to bring attention where you feel pain and it can be physical pain,
Maybe emotional pain,
Any kind of pain is welcomed in this space and we are going to work with it.
So just allow yourself to notice where it is,
Acknowledge it,
Notice if you have any resistance to it,
Try to suppress it,
Deny it,
Reject it,
If you do it's okay,
It's human,
Just acknowledge that and allow even the resistance to be present and then bring back your attention to the pain and notice what's there,
What's there that's causing you the pain,
Can you become curious about it?
Just notice what's there,
What you are feeling,
Maybe the reason behind it,
Allow yourself to really get curious around your pain and observe what's coming up for you.
So do you see the reason what's there,
What's there needs to be witnessed by you?
Can you acknowledge this?
Can you allow it to be the way it is?
Can you accept this state?
Can you bring the acceptance into your pain,
Welcome it as it's a part of you and if there is a resistance it's okay,
Just acknowledge it and return back to the feeling.
What this pain signifies for you,
What is here to teach you?
Do you see any lessons behind it,
Any wisdom it tries to teach you?
Can you allow yourself to receive its wisdom?
Maybe it wants to show you a part of you that is deeply hurt and needs your attention or maybe there is a part of your body that deeply needs your love.
Whatever it is just notice what's behind this pain and what's needed from you.
Can you give love to this space,
To this part of you?
Because there is something hurting like a little child and it desperately needs your attention.
What do you need to do to be able to give love even though your mind might be resisting?
Can you have compassion for this part?
And breathing into this space and as you exhale just relax,
It's all okay,
You are safe,
You are loved,
You are accepted,
You are supported and all is well and all will be well.
And I want you to keep bringing love,
Compassion,
Kindness to this part of yours and maybe you want to repeat to it that you love it and that you are here for it whatever is right for you in this moment or you just can stay present observing and breathing into it really allowing it to be.
Thank you.
And take another deep breath now and just release it all.
Just release all that was there.
And notice your state now.
Did something change?
Do you feel different?
Is there any difference at all?
And how do you feel towards that part of your body or towards some situation?
Giving love and attention to the part that hurts is the biggest gift that you can give yourself in this moment.
Therefore I'm honoring you for doing this step and taking this time and I'm sending you many many blessings and wishing you to have a beautiful day ahead and hopefully you feel more peaceful and joyful and harmonious.
Thank you for being here.
