Connect To Your Pain (With Music)

Don’t avoid the pain that comes with being human. Transform pain into learning and opportunity. Allow Marc to guide you through a gentle mindful awareness practice, focusing on the present and the sensations in the body, allowing yourself to feel grounded and a greater sense of connection to the Self.

Transcript

Let's begin by finding a way to sit where you can be both relaxed and alert,

Gently bringing attention to the body,

Making conscious choices about how to sit,

Placing your feet flat on the floor.

Find how to place your hands,

Either palms down or palms up on your thighs or in your lap.

Sitting up slightly straighter than you might normally sit,

Putting some energy in the back and spine,

Slightly arching the back.

See if you can relax shoulders,

Your jaw,

The muscles in the face.

Noticing any places where there's holding,

Gently bringing attention to the breath,

Simply breathing in and breathing out.

Noticing each inhale and each exhale,

Paying particular attention to each exhale.

Noticing your thinking mind,

Being curious,

Is your mind calm or busy?

Just noticing and coming back to the breath.

Now shifting to bringing attention to your feelings,

Whatever you might be feeling right now without forcing anything or trying to change anything.

What are you feeling?

Is there any sadness,

Longing,

Joy,

Emptiness,

Whatever's there,

Just noticing?

Hopping in and noticing any places of discomfort,

Loneliness,

Longing,

Allowing yourself to feel your own sense of pain.

What is it like to be here right now,

Opening your heart?

Feeling the fullness of your own vulnerability.

And let's gently bring attention back to the breath,

Back to the body,

Simply breathing in,

Breathing out.

With your next inhale,

Gently bringing attention to being back here in the room,

Returning to whatever is next in your day and how you might integrate this practice with your work,

Relationships,

And your entire life.

Reviews

Please make more of these. Thank you🌼

A good reminder, short but effective

Pause, identify, accept, change, and always be aware of my breathing.
Thank you for my 2019 New Year's Eve gift. I love it. I am going to download it for safekeeping right now.
I am adding this in March 2020 ... It works every time. It’s amazing. Thank you again Marc!😊😘🤗🙏🏻

Needed this most today🙏🌼

Loved this quick connect with pain practice. I will definitely revisit it on the go when feeling overwhelmed. Thank you Marc

Hi Marc - short but effective... wish it was longer as I had to curb welling emotions. Music 🎶 really helps. Thank you.. do you do retreats?

Nice mindfulness!

Enjoyed this. Thank u.

You have the ability to command calm with your voice. Thank you.

Thank you ☀️Namaste ☯️

I thought this was a lovely, simple and skilfully guided practice. Thank you.