Hello again.
This is Nick here from Alistair Health and Fitness Coaching.
Today we're going to look at a meditation for management of pain.
I will guide you on how to manage a pain that you might be physically experiencing or emotionally experiencing.
I remember not long ago I had a pain that I had to manage with and I had a sore tooth.
It was aching.
It's very common for most of us to have such a physical pain where a tooth might need to be extracted.
So if you're having a hard time coping with a physical pain or emotional pain,
I'm hoping that by listening to this meditation that this might help you transfer that pain into another space and become much more calmer.
So now no matter where you are,
Whether you're sitting down on the chair,
A couch,
Laying on the bed or even a floor with a comfy cushion,
Getting our body now to begin the meditation.
Make ourselves as comfortable as possible.
And if you're in a cool environment,
Maybe you should grab a blanket or wear a warm jumper.
And finding that resting position,
Your body should be accustomed to finding its position straight away.
If you've been meditating for a while,
Our bodies generally get conditioned and all we have to do is give it an instruction.
So let's start with our breathing.
If we start with our breathing,
You can have them have to take a big breath,
A nice breath in and out,
In and out,
Exhaling.
We do that through the nose and maybe exhaling through the mouth.
We do that three times.
Inhale,
A nice lengthy inhale.
And we might want to hold a little bit and then release through the mouth.
Finding a steady,
Gentle rhythm,
Soft breathing.
If it's difficult for you to concentrate because of your pain or the emotions you might be experiencing,
Maybe try focusing your breath and just counting the length of your inhale and exhale.
Maybe five in,
Hold for five and release for five.
You might want to also go inhale for one,
Two,
Three,
Four,
Hold for a few seconds,
And exhale for one,
Two,
Three,
Four.
Continue this breathing.
Feeling into the newborn breath,
Filling those lungs with beautiful air,
Breathing softly,
Gently,
Feeling the air that you're inhaling and exhaling.
And as you do this,
You'll notice the tensions or the stresses leaving your body gently,
Smoothly.
Maybe you can even implement a mantra at this point.
Maybe saying,
Peace begins with me as you inhale and peace begins with me as you exhale.
Be one with your breath.
You might want to focus on your stomach.
As you inhale and exhale,
Focusing on your breath,
Bringing whole focus on your physical body,
Making contact also with anything that's touching your surfaces of your skin,
Any cloth,
Textures,
Any blankets that now are compressed gently against your body.
Feeling a t-shirt,
Trousers that are against your body,
Against your legs,
Your hands,
Your shoulders.
Feeling,
Making contact with a pillow or wherever you're seated.
Back to your breath.
And now we'll move into the,
We'll shift our focus onto the physical sensation in your body.
And we'll move into the pain and we'll notice the pain,
Feeling for a moment.
And moving to the part that you experienced the most sensation of the pain.
Can you feel where those waves of pains are coming from?
Can you see it clearly?
What does it feel like?
What does it feel like in your body?
Notice once you see the pain,
Inhale and then calming,
See calming colours enter your body.
Then feel those calming colours into that space where you feel the pain.
Exhale now,
Feel the colours,
The warm colours,
The happy colours.
Begin to exhale.
Can you move your attention away from the centre of the pain?
Or the softening like ripples in the water?
Intensity,
Reducing,
Bringing your focus away from this place.
Try now imagining that you are a body of water.
A large rock is thrown into the water.
And look at the ripple effect it has on the calm water.
And look at the place where there is no pain in your body.
And keeping your breaths steady now this time.
Like waves,
Inhale,
Breathe,
And warm,
Exhale,
Drifting and relaxation.
Allow the waves to guide you as they ripples towards the shore.
Finding that mantra again and saying as you inhale,
Peace begins with me.
And as you see and you can feel that the pain feels to disappear.
As you repeat inhaling,
Exhaling softly,
Peace begins with me.
And you can move your focus to all the places where you experience the pain.
You are easing yourself into the cosy space.
And again looking at the place where there is no pain.
And feeling that tranquility.
What colour is that place for you where there is no pain in your body?
And feel the area of the pain have ripples outwards.
And allow this non-pain ripple through your body.
Like a wave rippling upwards towards the ocean,
Towards the shore.
Does this peaceful place have a colour for you?
Can you see it moving from the area of your body?
Now towards this calming energy.
Now allow all your areas of your body that feel the real pain to ready a beautiful pleasurable sensation.
Overlapping coverage with calm.
Keep the breathing.
Breathe in.
Repeat the mantra.
Peace begins with me as you focus to the areas that you do not have pain in.
The calm part,
The gentle.
And filling yourself up with all the peace and tranquility.
As you say the mantra repeatedly.
Again inhaling and exhaling so softly.
And as you continue breathing,
Allowing your body to continue to relax.
Deeper relaxed.
And focus on the emotions that you have experienced lately.
How has the ache in your body impacted the mood?
Come back to your breathing.
And fill ourselves up with a breath.
See yourself in an innocent.
Allow forgiveness into your heart.
And during this time of pain.
And perhaps let out the emotions with a deep sigh.
At this stage you might be struggling some tears,
Feeling your humanness.
It's okay.
It's alright.
Completely see all the words holding you,
Supporting you now,
Allowing you to know.
And if there's anything else you need to let go,
So be it.
Take your time.
Maybe shifting your focus to the mantra again.
And watch here to tell yourself.
You're just an amazing person.
Have an experience.
And you are strong.
And you are loved.
You might stay here for a little bit longer.
Relaxing.
Gently breathing.
In and out.
And when you're ready to let go of this meditation,
Just you can still relax for a minute or so if you wish.
And stillness.
And slowly,
Maybe coming back if you're ready to feel the ground that supports you.
And before we finish the meditation,
You're invited to take a moment to thank yourself for the hard work you've done today.
And thank you for joining me for this meditation.
And try to reflect how you can move your pains into another space by not putting total focus on one space.
So slowly begin to move your feet.
Gently moving parts of your body.
Slowly waking them up.
And you're awake.
And you're feeling much better.
