Hi there and thank you so much for joining me for this Mind the Pain mindfulness meditation,
Where we use science-based mindfulness tools to manage your endometriosis stress,
Pain,
And anxiety.
When you're ready,
I invite you to close your eyes or keep an unfocused gaze in front of you,
Whichever you prefer.
Sitting up straight or lying down,
Your head,
Shoulders,
Belly,
And full body,
Slowly relaxing.
We'll start with two deep belly breaths to allow us to fully slow down and anchor us here in the stillness.
Do this now at your own pace,
Allowing your body to float in a bubble of pure relaxation.
Hopefully feeling a bit more at ease,
We'll just begin a gentle body scan to help release any pain or anxiety our endo may be inciting today.
So just start by bringing your attention to the top of your head and notice any sensations there.
Maybe there's a lightness or even maybe a little tingle.
Just let it be here,
Not trying to label it as bad,
While just allowing yourself to relax.
As you continue to breathe in,
I just want you to imagine a warm,
Healing light entering the top of your head,
Feeling any tension unravel,
Softly loosening its grip.
Just move your awareness down to your forehead,
Your eyes,
Your cheeks,
And your jaw.
Relaxing these areas,
Releasing any tightness.
Let your shoulders soften,
Feeling them fall away from your ears.
Watch as the healing light surrounds these areas and allows the tension to just melt away into oblivion.
As you continue to breathe,
Guide your awareness down through your arms,
Feeling the light spread.
Watch as it moves to your hands and your fingertips.
Feel the warmth and gentle energy flow through your limbs,
Relaxing every muscle,
Entering and opening up every cell.
Now just bring your focus to your chest,
Feeling the rise and fall with each breath.
With each inhale,
Imagine drawing in calm,
Soothing energy.
With each exhale,
Release any discomfort or worry.
We'll just gently guide your attention to your stomach and pelvis.
I'm so sorry if you're feeling any pain today,
But we'll make sure you feel better soon.
Softly place your hand on your belly,
Watching any pain or tension while allowing yourself to breathe deeply into this space.
Not trying to resist the sensations as hard as this can truly be.
Just gently tuning into them,
Watching them.
Seeing them change and move while being completely compassionate to yourself,
Remembering that you don't deserve this at all,
And we'll work together to get you through it.
Now just imagine that warm,
Healing light moving from your hands and gently swirling around your abdomen like a whirlpool,
Soothing and comforting with every inhale and exhale.
Watch it absorbing the sensations as it washes relief over your entire body like a wave of soothing comfort.
Finally feeling some bit of peace and ease just like you deserve.
And as you breathe in and out,
Just softly place your hand on your heart and release any lingering tightness or discomfort.
Just trusting that your body is capable of healing and watch as it lets go of the pain and releases loving heart energy.
Placing your hand back down,
Continue moving your awareness down through your hips,
Your thighs,
Your calves,
And your feet.
As you breathe,
Send that healing light to any areas that need it,
Letting go of any tension with every exhale.
And just witness any tingling or any sensations you feel in its place.
Now that your body is hopefully fully relaxed,
We'll use some cheeky visualization to deepen the sense of healing by just imagining yourself on a surfboard in the middle of the beautiful crystal blue ocean.
Don't worry if you're not a surfer or swimmer.
Skill set doesn't exist here.
You're doing great.
Just see yourself sitting on your surfboard with your legs dangling in the warm water and watching the beautiful fishies swim around you.
You feel calmness and complete peace out here.
Breathe in the crisp,
Fresh sea air while feeling the light breeze kiss your skin as the sun shines down,
Filling you with a sense of complete safety and ease.
As the tide rises,
Like our pain sometimes does,
We'll just hop on our surfboard and ride the wave all the way to shore.
See yourself standing effortlessly,
Hanging ten on your board as water softly grazes your skin as you gently and gracefully ride the wave to the sand.
Nothing can stop you.
As you lay in the sand and rest,
Just visualize the healing light that you felt earlier now expanding,
Wrapping around your entire body.
This light is like a cocoon,
Offering protection and healing.
It radiates warmth and a sense of ease,
Soothing every part of you,
Especially the areas where you feel any pain,
Anxiety,
Or tension.
As you breathe in,
Imagine this light growing brighter and as you exhale,
See it washing away the scum from your body.
Let this light be your shield,
Calming your body and mind.
Take a few more moments to just stay here,
Breathing in the calmness,
Allowing us to sink into relaxation for just a bit longer.
Remembering that whenever the pain wave hits us,
We'll just visualize ourselves riding it out to shore and finally finding our peace.
And when you're ready,
We'll just take a nice deep breath in through the nose and a nice slow exhale through the mouth.
We'll gently wiggle our fingers and toes to a nice stretch and slowly open your eyes.
Just remember that visualization combined with deep breathing are two of the most powerful tools we have to rewire our pain brain and create safety in the body again.
So even on the days when life and our endo can get the better of us,
Just return to your surfboard,
Breathe in and ride the pain wave safely to shore.
You've got this.
