Welcome to this practice for shoulder and upper back pain.
Please set yourself up in a way that's completely comfortable.
That's going to look different for different people,
So just make sure you're supported where you want to be and that your posture and position is as comfortable as you can possibly be.
And then beginning to set the intention for your practice by noticing just how you are in this moment,
No judgement.
And noticing where you are,
So noticing the sounds around you,
Knowing that this is just life going on around you and allowing that to be.
Noticing the sounds within you,
And you might close your eyes now.
As you go inwards,
Finding sounds of breath,
Of heart,
Perhaps thoughts passing through your mind.
Knowing that this is just life happening within you and allowing that to be.
And then bringing your attention to your shoulder or upper back.
And just wherever you're most aware of the sensation,
Allow your breath to come in and out there.
Imagine that as you breathe in,
You're breathing in to that area.
And as you breathe out,
You're breathing out of that area.
Doing that with every breath.
Breathing in to your shoulder or upper back.
Breathing out from your shoulder or upper back.
And as you do that,
Just allowing some relaxation to come in.
So it might be a tiny minuscule amount of relaxation.
Or you might find that it's easy now to loosen up your muscles and allow them to relax.
Just whatever amount of relaxation comes in,
It's the right amount.
And now imagining the most healing colour that you can think of.
So this will be a different colour for everyone.
But it should be a colour that feels soothing,
Relaxing,
Comfortable,
Safe and healing.
And allow that colour to come naturally to mind.
And if it doesn't instantly,
You can try with different colours until you find one you like.
But what you're going to do is the next time you breathe in to that shoulder or upper back.
You're going to imagine that as you breathe in,
You're breathing in a cloud of this healing colour.
And the next time you breathe out,
You're imagining that healing colour dissipating through your shoulder,
Your upper back,
Anywhere else it needs to be.
Breathing that healing colour in.
Noticing any sounds,
Sensations,
Thoughts that come with it.
Breathing out,
Allowing that colour to flow through the areas that most need it.
And as you continue to breathe that healing colour in,
Allow it to fill your shoulder and upper back.
So that all the cells,
All those areas are just glowing with this healing colour.
And as you do that,
Just allowing any sensations to change if they're ready to.
Allowing any relaxation to happen.
Breathing in.
Breathing out.
Making minute changes to every cell in that area.
Filling them with the healing light.
Breathing in.
Breathing out.
Noticing any changes of sensation.
And just allowing them to be.
Breathing in.
And consciously intending now that you're replacing anything uncomfortable with that healing light.
Continuing to breathe.
Allowing the healing light to flow.
Continuing to breathe.
Allowing the tissue to settle and to integrate.
Continuing to breathe that bright,
Healing light,
Whatever colour it is,
It might even be changing.
Into your shoulder and upper back.
Allowing relaxation,
Allowing changes in sensation.
Allowing the flow to continue.
And you can stay here for as long as you like.
Just tending to yourself,
It's the right thing to do.
And if you need to sleep or to rest,
That's okay.
It's part of your body's healing mechanism.
And whenever you're ready,
Slowly releasing the visualisation.
Coming back to awareness of your full body and of your surroundings.
And when you're ready,
You can open your eyes.
