Calm A Pain Spike | Find Relief In The Moment

When pain spikes, everything can start to feel urgent and overwhelming. This offers a moment where your system can begin to settle, even if the pain is still there. You don’t need to do anything perfectly, and you don’t need the intensity to change for this to help often the first shift is simply a little more steadiness and space.
Use this during a flare or spike, when your body feels on edge or it all starts to feel like too much.
This is practice is to support you alongside any medical care you may need. Listen sitting or lying down, day or night.

Transcript

If you're in pain right now and it feels overwhelming, Let's just pause for a moment. You do not need to fix anything, Just let your body be supported for the next few minutes, Either sitting or lying down. Feel the surface beneath you. It could be the bed, The chair, The floor. Allow it to hold a little more of your weight. Now if you can, Bring your attention to your breathing. Not changing it, Just noticing it. Breathing in and breathing out. And if it feels okay, Letting the breath out be slightly slower, Just a little longer than the in-breath. All we're doing is gently easing on the exhale. Breathing in and a soft, Steady out. That's all we're doing. And as you stay with the breath out, Things can begin to slow even slightly. Breathing in and out. If there's tension, Bracing or urgency, That's okay. Your body knows how to respond quickly. And right now, It can begin to settle in its own way. So stay with breathing in and a slow, Steady breath out. Letting the exhale do the work. You might notice your jaw softening, Your shoulders easing, Your hands loosening if they've been holding. And if nothing changes yet, That's okay too. We are not trying to change the sensation, Just allowing your body to feel a little more steady around it. And if the sensation rises again at any point, Come back to one slow breath out. Just feeling the breath out. You might also notice any part of your body that feels a little less intense, Or neutral, Or steady. And if it's just the breath, That's okay. You can let your attention just rest there. Pain can move in waves, Rising, Peaking, And easing again. And your body already knows how to move through that wave. There's nothing you need to manage. You're allowing the body to settle around this moment, One breath at a time. If the mind becomes busy, That's okay. You can gently return to the feeling of the breath leaving the body. Breathing in. That steady release. And as the breath continues, You may notice something shifting. Maybe not disappearing, But just changing slightly. A little less sharp, A little less urgent, Or simply a little more space. Even small shifts are enough. Stay here for a few more breaths. Breathing in. Letting the exhale soften what it can. Breathing in. Good. Breathing in. And breathing out. And as we come toward the end of this time, Just notice what's here now. Perhaps a little more space. A little more ease. A little less bracing. Or perhaps just noticing the breath slightly slowing down. Good. And one more time. Breathing in. And a slow, Steady breath out. Letting the exhale be the last thing you follow. Reminding your body, In this moment, You are safe enough. Just taking this moment now, And giving your body a little space to settle, And that matters. Bring your awareness back to the space around you. Just noticing anything around the room, Any sounds in the background, Any sensations, Or just noticing your body being supported. And you can move gently now in your own time, And let the steadiness stay with you.