Welcome to Meditation Oasis.
This is Mary Maddox.
You can visit us at meditationoasis.
Com.
We've had a request for a guided meditation for pain.
So you can do this meditation either sitting or lying down.
Just find a position that's the most comfortable for you.
Now close your eyes.
What do you experience when you close your eyes?
Probably there are sounds around you.
There's the feeling of your body lying down or sitting.
Breath is moving in and out.
All kinds of activity in the mind.
You may be aware of emotions.
There may be the experience of pain.
It could be that that's a very,
Very strong experience.
Along with that pain,
There'll be feelings about the pain.
There'll be things that we do in our body to try to make the pain go away or make it less.
There can be quite a lot of involvement with the pain.
All involvement thoughts about it.
Emotions about it.
Realizing both the experience of pain and all of those other experiences that have to do with the pain.
Notice if there's any tightening in your muscles as you feel that pain.
Let go of that.
Notice if there are any thoughts about how long will this pain go on or how terrible that I have this pain,
How awful this pain is,
I don't know if I can bear this pain.
Notice if there are thoughts like that about the pain.
That's fine.
That's natural.
What we'll do for this meditation is simply notice those thoughts and let them go.
Not following the train of those thoughts.
Letting them go.
They'll keep appearing but letting them go.
Not becoming involved with them.
Notice if there are any emotions about the pain.
Anger,
Frustration,
Sadness,
Fear.
Any emotion that seems related to the pain.
Allow yourself to feel that fully.
Allow that feeling to be present,
Completely present without resistance,
Without trying to change it.
So we'll continue for a while with this.
Simply noticing all that's being experienced.
Letting go of thoughts about the pain not following their stories and feeling fully any emotions that arise.
Letting the physical pain,
The emotional pain,
Be fully felt.
Not fighting it.
Not resisting it.
You will not be overwhelmed by the pain.
You are not the pain.
Chances are the pain actually comes and goes.
Chances are it's not even there every single moment.
Just being open to notice what's actually happening.
Letting go.
Letting go of all the meanings the pain has.
None of them are true.
It's not your fault.
It's not somebody's fault.
It's part of life.
Whenever the mind becomes involved in the story about the pain,
Whenever you're completely caught up in thoughts,
Just letting that go and being aware.
Being aware of all the feelings about the pain and just giving in,
Surrendering.
We won't try to make the pain go away.
Just soften all the resistance around the pain.
Good.
And now we'll notice something else.
That even with the pain and even with all the thoughts and all the emotions going on,
There's still some quietness.
Some silence present.
Kind of there around the edges.
It's the background of all of our experience.
Awareness itself is silent.
Awareness itself is at peace.
All is there,
Even with pain.
Being aware of that peace that's there.
And the peace is there and the pain is there.
The thoughts are there.
Feelings all there.
Just easily favoring that experience of silence.
That peace.
Letting that be what's true.
Not resisting anything.
Not fighting the pain.
Simply allowing what dominates to be the peace.
Letting yourself sink into that silence.
Letting the silence be what you know to be true.
Letting go when you feel it tightening up against the pain.
Not becoming involved in the mind's stories about it.
And just feeling fully any emotion that comes with the pain.
And all the while that silence is there permeating all this experience.
Just dropping into that.
Good.
Now you can continue with this for a while longer.
The music will continue.
You can repeat this process anytime you need to.
And when you're done meditating just take your time to come out slowly.
Letting go of the pain.
When you're able.
