Hello and welcome to today's meditation practice.
This practice is a safe place to deal with any pain.
I encourage you to find a location where it's calm and relaxing and you feel safe.
And again I welcome you to this guided meditation session to create a safe place for you.
Diversified pain can be very hard to handle but many times we create a mental image of our suffering and we tend to aggravate this pain thus increasing it.
Then every time we feel the sensation we have a negative thought attached to it and a conscious and subconscious level.
So what this meditation will teach you are techniques to change the mental image that has been created from this pain and instead implement a peaceful association with a pleasant visual visualization that creates a warmer bonding between you and your body sensations.
This allows you to accept and allow instead of fight and push away.
Giving you that time to make sure that you are in a very comfortable position.
Sitting down lying down if that feels good for you.
However you need to position yourself so that none of your muscles are activated or tense.
Every part of your body can rest and feel completely relaxed during this meditation.
You need to move about please pause this and come back.
We begin by taking five deep breaths to relax even more.
One full breath in and let it go.
Two fully inhale and exhale.
Three breathe in as much as you can and let it go feeling a wave of relaxation come over you.
Four inhale deeply and exhale feeling invigorated.
Five last one fully inhale and exhale feeling any tension loosen up and your body feeling extremely relaxed.
Good and allow your breath to slow and flow naturally now.
Don't try to change anything about it.
Just notice the calmness that these five breaths have gifted you.
Notice how your body breathes without you doing anything at all.
Begin to feel any sensations that you associate with your pain and bring them into your awareness and allow these feelings to multiply.
Remembering you are completely safe and secure.
It's okay to allow these sensations to arise because they will not harm you.
Put all your focus on these areas and really feel the exact position and quality of these sensations.
What is that pain like for you?
Is it stinging,
Tingling or burning?
Perhaps it's like something else in your mind.
Describe every detail and then sit with it.
Be entirely with it while the pain presents itself.
Don't do anything about it except for feel it.
Allow the sensations to grow and don't stop them,
Just see what they do.
Notice the details of change in the sensations that they make.
You are doing so well.
Now let's switch your focus and bring into your mind's eye a visual of a place that you love to go or that you have been that is very serene and peaceful for you.
It could be an imaginary place like on top of a gorgeous mountain or somewhere you frequently go like a nearby nature path,
Your safe place,
The beach,
The ocean.
Again a place where you feel safe.
Your favorite place could be as simple as your own warm cozy bed next to a loved one.
Wherever this place is for you,
See it vividly right now.
Start by visualizing all the physical aspects of this place.
Where are you?
What do you see when you look up?
If you are outside it could be the sky.
If you are in a safe room somewhere it could be the ceiling.
Notice everything you see when you look up.
Now look down at your feet.
What does the ground look beneath you?
Gaze all around this favorite place of yours making the colors bright and vivid.
Make out even more details now like the leaves and the trees,
Plants nearby or the things placed around the room,
The water flowing,
The sand beneath your feet,
The smells.
Do you notice any patterns anywhere?
It could be patterns in nature like the way the things grow,
The patterns of fabrics and objects in the room,
The waves coming in and out.
Notice in every pattern you can find great detail.
The more details you can imagine the better.
How dark or light is it?
What time of day do you think it is?
Make a judgment about the placement of the sun in the sky.
Which way is the light the sun is coming into your imagination?
Look at all the beautiful things that make this place so enjoyable for you.
Use your visual creativity of this place for the next several moments.
Nice,
Now you are going to bring about the sensations this beautiful spot offers.
Start by tapping your feet on the ground.
Is the surface soft or hard?
Feel the ground below you here with your feet,
Noticing anything you can about it.
Becoming aware of the temperature in this place.
Is it cool,
Warm or hot?
Is there a breeze blowing or is the air calm and still?
Can you feel the sun on your skin?
Sit with these sensations for a few moments and enjoy them.
Are there any smells here?
If you are imagining the beach maybe you can smell the salty air or if you are in the forest the smell of nature.
Just notice how your sense of smell can create sensations of aroma for you when put your mind to it.
What about the sounds?
Being fully into this experience any sounds that surround you here.
Perhaps you can hear a loved one nearby.
Perhaps you are alone and can hear the sounds that nature create for you.
Vividly hear any sounds in this experience.
Sit with these sensations and with these senses activated for a few moments and begin to interact with your environment.
Great.
To relax even further become aware of what you are doing here.
Are you sitting down and relaxing or walking around and exploring?
Are you doing exactly what you love and want to do?
See yourself being completely relaxed and happy here.
There is no need to do anything here but relax and enjoy it.
Be assured that this place is always here for you to keep you safe and if you need to flee from the pain take another slow deep breath in and as you exhale you feel complete peace within yourself and all the sensations of your body.
As I speak these words to you,
You are changing the mental images associated with your pain.
Whenever you feel overwhelmed by the sensations in your body repeat this exercise to accept the pain and change the thoughts associated with it.
When you use this technique you will stop the pain from becoming aggravated and growing stronger.
When you vividly visualize a safe peaceful place and moments of distress you are slowing down the pulse,
The blood pressure and creating a peaceful strong connection to your body and mind.
When you are ready allow yourself to slowly become aware of the surroundings and wherever and whenever you are ready slowly open your eyes ready to go about your day peacefully slowly bringing your body back to life one movement at a time.
Breathing in fully and deeply exhaling slowly and softly taking this peaceful wonderful feeling and sensation with you throughout the moments days weeks months and years ahead remembering that the warrior inside of me sees and honors the warriors inside of you.
Again I thank you for joining this practice today on finding a safe place to deal with your pain.
I am your host Katie Surma.
Thank you.
