Good evening and thank you so much for joining me for this mind the pain mindfulness meditation aimed at reducing the stress,
Pain,
And anxiety caused by endometriosis.
Hopefully you've had a beautiful day despite any pain,
Fatigue,
Or anxiety that you may have felt.
The good news is you're here now and we'll be sure to end the day off right,
Just like you deserve.
I know how much us endo warriors love a good body scan and they can be so good for pain relief and refilling the tank after a long day.
So just lay back and enjoy.
We'll start by finding a comfortable position,
Preferably lying down so you can feel as rested as possible.
I invite you to close your eyes if you feel comfortable doing so and begin by taking a deep breath in through your nose and slowly exhale through your mouth.
Again deep breath in through your nose,
Nice slow exhale through the mouth.
Great job.
Feeling our stress start to melt away.
Let's start by bringing attention to the breath.
Focus on its natural rhythm,
Feeling the gentle rise of all of your chest with each inhale and exhale.
As you continue breathing deeply,
Visualize a bright white light,
A wave of relaxation starting at your head and slowly moving down your body,
Releasing any tension encountered.
Hopefully feeling serene and at peace in the stillness.
We'll just direct our attention to our head.
Notice any sensations and gently let go of any tension you might feel in your forehead and jaw.
Breathing into any sensations without resisting or getting emotionally involved with them,
Just noticing and observing.
We'll now move our focus down to our neck,
Shoulders,
And arms,
Allowing any tightness to dissolve with each breath.
Continue scanning your chest,
Abdomen,
And lower back.
Breathe into any discomfort,
Acknowledging it without judgment,
Feeling the warmth of relaxation spreading through your body.
Soothing any areas of discomfort,
Shifting your attention to your pelvis,
Turning towards ourselves if we're having pain,
Remaining compassionate and kind towards everything we're enduring.
Everything we know about pain science tells us that investigating pain without judgment is one of our greatest tools against it.
So we'll just take the next few moments to gently scan this area,
Tuning into the sensations without wishing they were different,
But remaining curious and investigating them.
Be gentle with yourself if this is challenging,
Endometriosis has a way of making this task particularly difficult.
We'll just start by asking ourselves a few questions about the sensations,
Gently trying to neutralize them.
Asking ourselves things like,
Where are these sensations located?
Are they at the surface or deep inside?
Are they moving or are they still?
Is there shape and size to the sensations?
Is it light,
Heavy,
Or weightless?
Maybe there's a color or several colors.
Is there any movement,
Vibration,
Or sound?
Taking a moment now to witness the bright light surrounding the sensations while we continue to breathe into them with every inhale we take.
We'll now bring our attention to our thighs,
Knees,
And down to your feet.
Imagine the soft healing light gently touching these areas,
Bringing comfort and relief.
Allow your entire body to relax completely,
Melting into the surface below.
Finally,
Just taking a moment now to bring to mind a moment or moments from the day where things went your way,
Even if it wasn't a great day.
Hopefully there were a few times where you felt some peace,
Whether it was a quiet cup of coffee,
A funny Instagram reel,
Anything big or small with a smile on our face.
We'll just gently reflect on these lighter moments.
Before we return to the room,
We'll take in two deep breaths.
When you're ready,
Just a deep belly breath in and a slow exhale out.
And one more time,
Deep breath in and a nice slow exhale out.
And feel free to just remain in this state if you're going to fall asleep.
Gently open your eyes whenever you're ready.
Good night dear warrior.
Tomorrow is going to be a great day.
Be well and have a beautiful night's sleep.
