Welcome to this body scan meditation for chronic pain.
My name is Marsha and I am delighted to guide you into a very deep state of physical and mental relaxation.
Please be sure you will not be disturbed by anyone or any nearby devices.
This time is very important for you.
So there is no need for any interaction with the outside world.
Get into a comfortable position with your favorite pillow or under a blanket.
If you wish,
You can be sitting or laying down.
However,
It's best for you.
Your clothing preferably is loose and comfortable,
Not too restricting around the waist as to allow for full and easy breathing.
You are in a very safe and secure place,
And absolutely nothing will distract you for the duration of this session.
This time right now is entirely yours.
Nobody needs you.
You have nowhere to be and nowhere to go.
So just be grateful for this moment exclusively for you.
This occasion of rest and relaxation is to nourish you from the inside out.
You deserve this break from the busy world around you.
You now have the time to spend focusing on you.
Allowing for this date with yourself is allowing the natural sources of healing and strength that are within you to become fully present.
So bring your awareness to the fact that each moment that passes by is part of your life experience.
It is here and it is now and then it goes.
It becomes only a memory.
As humans,
We have a tendency to want things to be different from how we are experiencing right now.
But we are going to let this desire dissolve and allow things to be exactly how they are.
Do not try to change anything or even wish that it will change during this session.
Experience letting yourself be exactly how you are in this very moment.
Any judgments you have about yourself or critical things you usually think about your body or mind can just fade away.
Those things don't matter at all during this time with yourself.
There is no right way to feel.
It says there is no wrong way to feel.
Feelings are simply just feelings.
Acknowledge how you are able to sense any sensations in your body in the moment and accept it.
It's completely okay to feel whatever you are feeling.
Letting your arms feel heavy by your sides.
Notice what your fingertips are touching right now.
Can you feel your thumbs in particular?
How about your pointer fingers?
Sense what they are touching.
And moving to your middle fingers.
Now feel what your ring fingers are touching.
And the pinkies.
Become aware of your breathing now.
Follow it and don't change anything about it.
Bring awareness to your belly and just observe your belly rising and falling with each breath.
Your belly expands and contracts when you breathe just like a tiny baby when they breathe.
This is the most natural way to breathe.
Now become aware of your toes.
Notice each one of your toes.
What do they feel like and what are they touching?
I wonder if you can imagine that when you breathe in your breath can travel all the way down to your toes.
Breathe in and down to your toes now.
And on the out breath allow your entire legs to become very deeply relaxed.
Now imagine the same thing for your fingertips.
As you breathe in,
Feel your breath traveling all the way to the fingertips.
And on the out breath,
Your entire arms become so very relaxed.
Nice.
Very good.
Allow yourself to relax even more now.
By feeling the warm,
Gentle sun caressing your skin as you rest on this magnificent beach,
The sun is healing and allows for growth of all life on earth.
Feel your feet in the sand and notice how soft and soothing it is.
Perhaps you can even hear the waves crashing on the sand.
You are fully able to let go here.
There are no desires,
No feelings,
No thoughts.
You are just completely present in this moment,
Enjoying watching your ocean and knowing that you don't even need to see what's going on below the surface.
All is well in the great waters that represent you.
Gently allow yourself to become aware of your surroundings and the present moment.
And in your own time,
Open your eyes and feel gratitude for yourself and this wonderful experience that you gave yourself today.
