Welcome to this guided meditation session.
This is designed for you to create a safe space.
To begin,
I want you to relax and take a deep breath in and let it out.
Let's begin by taking a few deep breaths to relax even more.
Take a full breath in and let it go.
Take another full breath in as much as you can.
And as you let it go,
Feel a wave of relaxation come over you.
Take another deep breath in and exhale,
Feeling invigorated.
One last deep breath in,
Fully inhale.
And exhale,
Feeling any tension loosening up in your body.
Now just allow your breath to flow naturally.
Don't try to change anything about it.
Let it come effortlessly.
And just notice the calmness that these few breaths gifted to you.
Notice how your body breathes without you doing anything at all.
Now begin to feel any sensations that you associate with your pain.
Bring them into your awareness and allow the feelings to multiply.
It's okay to allow these sensations to arise within you.
You're completely safe and secure.
Send all of your focus to these areas.
Pinpoint their exact position and the quality of the sensations.
What is the pain like for you?
Is it stinging or tingling?
Maybe even it's a numbing sensation,
Whatever it is for you.
I want you to,
In your mind,
Describe every detail and then sit with it.
Be entirely with it while it presents itself.
Don't do anything about it except feel it.
Allow the sensation to grow.
Don't resist them.
Just let them come up and see what they do.
Notice the detail or the changes the sensations make.
Good.
You're doing so well.
Now switch your focus and bring into your mind's eye a visual of a place that you love to go,
A place that's serene and peaceful to you.
It could be an imaginary place like on top of a gorgeous mountain or somewhere you go regularly like a nearby nature path or neighborhood park.
It could be as simple as your warm,
Cozy bed next to a loved one.
Wherever this place is for you,
See it vividly right now.
Now visualizing all the physical aspects of this place,
Where are you?
What do you see when you look up?
If you're outside,
It could be the sky.
If you're in a safe room somewhere,
It could be the ceiling.
Notice everything you see when you look up.
And now look down at your feet.
What is the ground look like below you?
Gaze all around this favorite place of yours,
Making the colors bright and vivid.
Make out even more details now,
Like the leaves on the trees and plants or the things that are placed around the room.
Do you notice any patterns anywhere?
They could be patterns in nature,
Like the way things grow or the patterns of fabric and objects in a room.
Notice every pattern you can find in great detail.
The more details you can imagine,
The better.
Notice how dark or how light it is.
What time of day is it?
Which way is the light of the sun coming into your imagination?
Look at all of these beautiful things that make this place so peaceful and enjoyable for you.
Use your visual creativity of this place for the next several moments.
As you keep breathing,
You're going to bring about the sensations this beautiful spot offers.
Start by tapping your feet on the ground.
Is the surface hard or is it soft?
Feel the ground below you,
Noticing everything you can about it.
Become aware of the temperature.
Is it cool or is it warm or is it hot?
Is there a breeze blowing or is there 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're imagining the beach,
Maybe you can smell the salty air or if you're in the forest,
The smell of nature.
Maybe it's the smell of fresh cut grass.
Just notice how your sense of smell can create sensations of aromas for you when you put your mind to it.
And now focus on the sounds.
Bring fully into this experience any sounds that surround you.
Perhaps you can hear a loved one nearby.
Perhaps you're alone and can hear the sounds that nature creates for you.
Vividly hear any sounds in this experience.
And now as you sit with these senses activated,
Let's begin to interact with the environment.
Now let's relax even further.
Become aware of exactly what you are doing here.
Are you sitting down and relaxing or are you walking around and exploring?
Are you doing exactly what you love and want to do?
See yourself being completely relaxed and happy here.
There's no need to do anything here but relax and enjoy it.
Now make a mental note that this place is always here for you.
It's always here to keep you safe if you need to flee from any pain.
Always take another slow and deep breath in.
And as you exhale,
You feel a complete peace with yourself and all the sensations in your body.
As I speak these words to you,
I want you to consciously change the mental images that you have associated with your pain.
Whenever you feel overwhelmed by the sensations of 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 growing stronger.
When you visualize a safe and peaceful place in moments of distress,
You're slowing down your pulse and your blood pressure,
Creating a peaceful and strong connection to your body and mind.
Allow yourself to slowly become aware of your surroundings again.
Wiggle your toes.
Start to stretch out your arms and your hands.
And whenever you're ready,
Open your eyes and come back to the present moment,
Ready to go about your day peacefully.
Take another deep breath in.
And as you let it out,
Know that you were peaceful,
You were safe,
And you were whole.
Thank you for joining me on this journey.
Enjoy the rest of your day.
