Welcome.
This meditation is a gentle invitation to bring awareness to physical discomfort,
To soften into it rather than resist it,
And to discover that in the space of acceptance,
A subtle ease can begin to arise.
Take a moment to find a comfortable position.
You may be lying down or seated,
Whatever allows you to feel supported.
Begin by noticing the rhythm of your breath.
No need to change it,
Just allowing each inhale to arrive and each exhale to gently release.
Now,
Bring your attention to the area of discomfort.
Perhaps it's your neck,
Your shoulder,
Or somewhere else in the body.
Let your awareness gently rest there without trying to fix or change anything.
You're not trying to force it to relax.
Just being with it.
Notice the quality of the sensation.
Is it tight?
Dull?
Achy?
Sharp?
Worn out?
See if you can describe it to yourself without judgment.
Just observation.
Like watching waves move across a shoreline.
And now,
Bring your breath to that place.
Imagine each inhale creating space and each exhale offering warmth and softness.
Breathing into the discomfort and breathing with it.
You might say to yourself,
It's okay that it is here.
I don't need to resist.
I'm willing to soften around this pain.
Allow the muscles around the discomfort to melt just a little.
Not forcing,
Not pushing,
Just a subtle releasing,
A loosening of the grip.
Notice what happens when you stop fighting the discomfort,
When you welcome it in like a guest.
The pain may still be there,
But the tension around the pain begins to dissolve.
Breathe into that space.
Let each breath be a gesture of kindness,
Of care,
Of spacious allowing.
You are not broken.
This moment is not wrong.
This is simply what is.
And you are meeting it with presence and compassion.
Take a few more breaths here.
Allowing softness to spread through the body like sunlight gently warming a cool room.
And when you feel ready,
Slowly return your attention to the room around you.
Wiggle your fingers,
Roll your shoulders.
Let your eyes gently open if they were closed.
Carry this gentle awareness with you into the rest of your day.
Even if the discomfort remains,
You've shifted your relationship to it.
And that is a powerful act of care.
Thank you for practicing.
