Hello 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.
Let's just start by getting comfortable sitting up straight or lying down.
Shoulders,
Belly,
And full body fully relaxed.
I invite you to close your eyes if you like or keep an unfocused gaze in front of you whichever you prefer.
Today we're going to walk through a breathwork meditation which can be so soothing for any pain or anxiety you're feeling and just to help us get out of our heads a bit.
Just remember to take it at your own pace and remain curious and non-judgmental to the whole experience and any sensations or thoughts that may arise.
We'll begin by arriving in the stillness with the breath so when you're ready take a deep belly breath in through your nose and exhale slowly through the mouth and again just another deep belly breath in and a nice slow exhale in.
Reach up and just allow your breath to return to its natural rhythm noticing the sensation of the breath as it enters and leaves your body feeling the gentle rise and fall of your chest and belly with each inhale and exhale.
As we continue breathing we'll introduce counting to our breath.
With your first inhale silently count one with your exhale silently count two and then upwards from there.
So inhale one,
Exhale two,
Inhale three and exhale four.
You get the idea.
Continue this pattern of counting with each breath allowing your mind to focus solely on the counting and the sensation of the breath.
If you find your mind wandering that's okay.
Just gently guide your attention back to the breath and the counting without judgment or frustration.
As you continue to breathe and count just notice any sensations that arise in your body.
Maybe you feel a sense of calmness washing over you.
Or maybe you notice areas of tension finally starting to release.
Don't worry if you've lost count.
No one will know.
Just start again and stay with your breath.
Continue to count your breaths for a few more moments allowing yourself to sink deeper into relaxation with each inhale and exhale.
Now gently release the counting and bring your awareness back to the sensation of the breath flowing naturally in and out of your body.
Just take a moment to thank yourself for this time you've dedicated to yourself and your well-being.
It can take a lot out of us endo-warriors some days to add one more thing to the to-do list.
So just know that your body and brain truly thank you for this moment of solitude.
And before we leave this beautiful place of stillness and peace,
Take in two deep belly breaths to arrive back to the room.
So when you're ready,
Just a deep belly breath in and a nice slow exhale out.
And one more time,
Deep breath in and a nice slow exhale out.
We'll just gently wiggle your fingers and toes,
Do a nice shoulder roll and gently open your eyes.
Remember that endo-warriors naturally have more worries in our life.
So when you get pulled into the mind,
Just return to the breath and counting.
And just remember that everything will be okay.
Go on warrior,
You've got this.
You
