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.
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,
Head,
Shoulders,
Belly,
And full body slowly starting to loosen up and relax.
It's important to remember before we start that practicing loving-kindness meditations has been shown to be incredibly effective for its pain relief benefits.
They're also a gentle reminder to love and turn towards ourselves,
Especially if we're in pain or feeling less than because of our endometriosis or because,
You know,
Life.
Whatever the issue is,
This is now the time for healing,
So let's get right to it.
So when you're ready,
We'll begin by taking three deep breaths in through your nose and slowly out through the mouth.
Relaxing your body with every out breath.
Do this now at your own pace and let the world and all of its worries melt away as we arrive in the stillness.
Let's start by bringing your attention to the wholeness of your body.
As you breathe in and out,
We'll just slowly begin to visualize a warm,
Gentle white light surrounding you.
This light represents love and healing energy.
Feel the soothing light spreading throughout your body,
Comforting any areas affected by pain or tension.
As you continue breathing,
Gently place your hand on your heart and a soft smile on your face.
And repeat these phrases out loud or silently in your mind,
Allowing their meaning to resonate within you.
May I be happy.
May I be free from pain.
May I be at peace.
Feel these words soothing you with comfort,
Love,
And a sense of relief.
With each repetition,
Let the kindness within these phrases touch the areas in your body that are experiencing any pain or discomfort.
Allowing the warm light to expand within us.
May I be happy.
May I be free from pain.
May I be at peace.
Placing your hand back down,
We'll now just focus on extending these feelings of loving kindness beyond ourselves.
So just bring to mind someone you care deeply about.
A dear friend,
Loved one,
Family member,
Or even a saucy pet.
Picture them in your mind's eye and sincerely offer these phrases to them.
May you be happy.
May you be free from pain.
May you be at peace.
Visualize the warm light expanding from your heart to them,
Surrounding them with love and healing energy.
And just take a few moments to connect with this feeling of compassion and love towards your loved one.
Now we'll just switch gears to someone you don't know personally or have any feelings towards,
But recognize in your day-to-day.
It could be someone you often pass on the street,
Or a neighbor you sometimes see but they respect the unspoken social convention and just give you a happy nod.
Anyone you don't know personally or have any feelings towards.
And while envisioning this person in your mind,
Repeat these phrases of loving kindness to them.
May you be happy.
May you be free from pain.
May you be at peace.
Imagine this compassionate energy spreading outwards,
Reaching and comforting this person and their struggles.
Take a few moments to allow the sense of compassion and connection to take hold and feel it within you.
We'll now move on to visualizing someone in your life that you're currently having struggles or difficulties with,
Or maybe you're feeling a bit annoyed by.
This can sometimes be a hard one to sit with,
So be gentle with yourself and try to witness the feelings that come up with self-compassion and non-judgment.
But just take a moment to picture this person in your mind's eye while repeating.
May you be happy.
May you be free from pain.
May you be at peace.
Feel the light of compassion spreading towards them and yourself,
Witnessing everything that comes up.
And before we finish up,
We'll just bring our awareness back to our own body,
Witnessing and observing with a gentle smile on your face.
Feeling within you the loving kindness and compassion you've generated within yourself.
And we'll just softly wrap our arms around ourselves like a nice bear hug,
Rubbing our arms and reminding ourselves it can be really tough to be a human sometimes,
Even beyond our endo pain and everything it brings with it,
Which is why we need to be as compassionate to ourselves as possible.
And while hugging ourselves and recognizing our struggles,
We'll just gently repeat these phrases of loving kindness.
May I be happy.
May I be free from pain.
May I be at peace.
Softly feel all the feelings that this brings up.
There's no wrong answer.
Just witness and be with yourself in this moment.
Feeling the self-love and compassion that you so greatly deserve.
Gently letting go of the hug,
We'll just arrive back to the room by taking a deep breath in through the nose and a nice deep exhale through the mouth.
One more time,
A deep breath in through the nose and a nice deep exhale through the mouth.
We'll wiggle our fingers and toes.
Gently stretch your body.
And when you're ready,
Slowly open your eyes.
Remember you're the most important person in your life and you deserve to be loved,
Most of all by you.
And yes,
There will be days when we're not feeling like our own best friend.
On those days especially,
Turn towards yourself with loving kindness and self-compassion.
Even if it's just giving yourself a gentle hug,
It always helps.
Now go on warrior.
You've got this.
