If your pain has flared today,
This practice is for right now.
You don't need to make sense of what's happening.
You don't need to be positive about it.
And you don't need to use these next few minutes to fix anything.
For now,
See if you can find the kindest position available to you.
Lying down.
Sitting.
Propped up.
Cold on your side.
Whatever asks the least of your body.
You can move or reposition at any point.
You can keep your eyes open.
You can stop completely.
Listening to what your body needs is not interrupting the practice.
Is the practice.
Before bringing attention into the body.
Let's begin with the room around you.
Let your eyes rest on one ordinary thing.
A wall.
A curtain.
Patch of light.
Nothing special.
Just something that's here with you.
Notice one sound.
Nē o whā.
And notice where the surface beneath you is making contact with your body.
You don't have to sink into it or become heavy.
Just let it meet some of your weight.
Now notice that breathing is already happening.
There is no need to take a deep breath if that doesn't feel comfortable.
No need to change the rhythm at all.
Simply follow one breath in.
However it comes.
And one breath out.
If a longer exhale feels supportive.
You might allow one.
If not,
Let your breath remain exactly as it is.
Pain can demand all of our attention.
So rather than going straight towards it,
See if you can find one place that feels neutral or simply less intense.
May be a fingertip.
The inside of your mouth.
A place where clothing touches your skin.
Or the sound of my voice.
Rest your attention there for a moment.
You're not denying the pain.
You are letting your attention have somewhere else to stand.
If your awareness is pulled back to the loudest place,
You have choices.
You can stay nearby without going into it.
You can move your attention away again.
Or you can acknowledge it gently.
Yes,
This is her.
There is no correct choice.
And you can change your mind from one moment to the next.
When pain flares,
You might find yourself worrying about how you'll get through the rest of the day.
You don't have to carry all of that right now.
For now,
You might let your attention rest on one small thing.
Perhaps the surface beneath you.
A sound in the room.
Or the place you chose earlier.
The pain may change,
Or it may not.
Nothing has gone wrong if it stays exactly as it is.
If it feels possible,
Offer yourself a few simple words.
This is hard.
I don't have to solve all of it right now.
I can meet this one moment at a time.
And if those words don't fit,
Let them go.
You don't have to feel calm or accepting of this.
You can be frustrated,
Tired or angry and still choose what supports you in this moment.
Notice again where your body meets what is holding you.
The bed,
The chair,
The floor,
The cushions.
Perhaps a cushion under your arm or behind your back would make things a little more comfortable.
If you'd like.
Take a moment to get what you need.
There's no rush.
If that doesn't feel helpful.
You can leave things as they are.
There's nothing you need to achieve here.
You can move now if you need to.
Shift your position.
Adjust a cushion,
Stretch a finger or remain exactly as you are.
As we come towards the end,
Remember,
You don't need a plan for the whole day.
Just notice what the next kind thing might be.
Perhaps more stillness?
A small adjustment.
Quiet.
Company.
Or simply another minute before you decide.
Whatever you choose.
Let it be small enough for the body you have today.
Take one more breath in,
In your own way.
And let it leave in its own time.
Your pain doesn't have to ease for this practice to be worthwhile.
And if these minutes haven't felt supportive?
You haven't done anything wrong.
You can leave this practice.
And choose whatever support you need next.
When you're ready,
Let your eyes take in the room again.
There is no need to rush the next moment.
Go gently from here.
