Hi there,
And thank you so much for joining me for this mind the pain mindfulness meditation where we work together to 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 arrive here in this moment.
So when you're ready,
Just a deep breath in through the nose,
An extra quick inhale filling all the way up,
And a nice deep exhale out.
One more time,
Deep breath in through the nose,
An extra quick inhale filling all the way up,
And a deep exhale out.
Great job.
Body compassion and self-compassion help tremendously with reframing our mental state,
Especially when times are incredibly dark,
Which is a reality some days for people with endometriosis.
Studies show that compassion for ourselves and what we're enduring can also ease our pain.
It can help us find some light when the shadows of our illness make it impossible to see a way through.
So just continuing to breathe deeply,
We'll first tune into your body and witness any areas where there's stress,
Tension,
Or pain.
Feel this energy in your body and watch as it moves and changes,
Remembering that it's ok to not be ok today,
And if you are feeling good today,
Even better.
Just softly repeat to yourself,
In line with your inhale and exhale,
It's hard to feel this way,
But I can get through this,
So just breathing in,
It's hard to feel this way,
And breathing out,
But I can get through this,
It's hard to feel this way.
Feel these words ease the tension and the pain,
And watch as these sensations lift.
It's hard to feel this way,
But I can get through this.
I want you to gently let go of that mantra,
And just softly place a hand on your heart,
And ask your body,
What do you need to get through this right now?
And just watch and observe what it tells you.
Witness it feel at ease,
Knowing that you have your own back,
And can try to meet your needs,
Even if it's as simple as,
I just need to rest,
Or I need chocolate,
Or maybe just a hot cup of tea when this meditation is over,
There's no wrong answer.
Just witness,
And listen,
Finally,
I want you to give yourself a gentle hug,
And while rubbing your arms up and down to self soothe,
Just repeat to yourself,
I've got you,
Don't worry,
I've got you,
I've got you.
Feeling the self love and compassion wash over us like a wave of relief,
We'll just put our arms down,
And we'll slowly arrive back to the room,
By taking a deep breath in through the nose,
And a nice slow exhale out.
One more time,
Deep breath in through the nose,
And a deep exhale out,
We'll wiggle the fingers and toes,
Give ourselves a nice gentle stretch,
And when you're ready,
Slowly open your eyes.
There will be days where our pain can be deafening,
But we can still find ways to listen to our body and hear what it needs,
And even if we don't always have the answer,
Sometimes the body just needs to know that we're here,
And we know that this isn't easy,
But we can win this war,
Even if some days we lose the battle,
Go on warrior,
You've got this.
