Usually,
Whenever we experience any form of pain,
Our immediate response is to resist it,
Suppress it,
Or to run away from it.
In this meditation,
We will do the exact opposite.
We are going to allow ourselves to experience our pain fully,
With an attitude of acceptance and surrender.
Don't worry,
It's not as bad as it sounds.
The reason we will do this is because physical or emotional pain is only experienced in the present.
So by focusing on our pain,
We can easily enter a state of meditation.
As a result,
We might start changing our attitude towards our pain.
We may learn to appreciate it or even welcome it.
We might also discover that without any effort from our part,
The pain can dissolve by itself.
So let's begin.
If your body allows it,
Try to sit in a comfortable posture,
With the back straight and upright.
You can keep your hands on your lap in whichever position is more comfortable for you.
As much as possible,
Try to relax the forehead,
Relax all the facial muscles,
Relax the neck and shoulders,
And feel a wave of relaxation spreading through your entire body.
For a moment,
Observe the movement of the breath in the body,
On the inhalation,
The belly expands,
On the exhalation,
The belly contracts,
The breath is relaxed.
The body is relaxed.
Now bring the awareness to the pain that you are experiencing at the moment,
Either if it is physical pain or emotional pain.
Let go of any desire to suppress it or to avoid it.
Instead simply become a witness of it,
Observing the pain with a sense of curiosity.
You can mentally repeat,
And there it is,
There is the pain,
Creating some space between you and the pain.
Try to find the exact location of the pain in the body,
Either if it is physical pain or emotional pain.
You might notice that when you try to find the exact location of the pain,
You are not able to find it.
All of a sudden the pain disappears.
If this happens,
Then just continue observing the breath as long as you wish.
Otherwise try to explore attentively the pain in this location.
Observe the intensity of the pain.
Observe the dimension of the pain.
Be aware of any physical sensations,
Colors,
Or emotions associated with this pain.
Remember,
You are not the pain.
You are simply allowing yourself to experience this pain with a sense of curiosity.
Mentally you can repeat,
And there it is,
There is the pain,
As you continue observing the physical or emotional pain that you are experiencing.
At the same time that you are observing this pain,
Observe the movement of the breath in the body.
Be aware of the belly expanding and contracting with each breath.
As much as you can,
Allow the breath to slow down,
Allow the breath to relax.
Allow the breath to become silent,
Soft,
Continuous,
And effortless.
Breathe in,
In and out through the nostrils.
Keep in mind the awareness of both,
The physical or emotional pain,
And the breath.
If at the moment you feel emotional,
Do not restrain yourself.
Allow yourself to weep,
Allow the tears to drop,
But try to continue observing the pain and the breath.
Recognizing that you are in pain,
And that this pain is experienced only in the present moment,
You can mentally repeat,
I accept,
I accept the existence of this pain.
I surrender,
Without resistance,
I surrender to the present moment as it is.
Letting go of any effort,
Letting go of any inner struggles,
Simply surrender to whatever the present moment is.
I accept and surrender to the present moment as it is.
Keeping the awareness with the breath and the sensations of pain.
Breathe in and out through the nostrils.
I accept and surrender to the present moment as it is.
Breathe in and out through the nostrils.
Once more,
Be aware of your whole body.
Be aware of yourself sitting in this posture,
In this place,
At this point in time.
Be aware of your surroundings.
Slowly,
Bringing the palms of the hands together in front of the heart,
Wishing that all beings are ever free from pain,
You can mentally repeat,
May all beings be happy,
May all beings be free from illness,
May all see what's positive and beautiful,
And may all be free from suffering.
Aum,
Peace,
Peace,
Peace.
Slowly,
You can open your eyes.
