Body Meditation For Pain

This general meditation explores the sensations of a specific pain. The meditation begins with a quick body scan, moves into a deep investigation of a specific pain, and ends with expanding our consciousness to improve tolerance of the pain. The goal is for the listener to dampen the pain sensations with surrounding neutral sensations and a wider awareness beyond just the pain, thus making the pain feel smaller and easier to handle.

Note: the concept of anchor is used in this meditation. Your anchor is a neutral physical sensation to pay attention to. Examples include your breath, the feeling of your feet on the ground, open listening, your heartbeat, and the feeling of your forehead.

Transcript

We will now do a meditation on pain or unpleasant sensations.

First,

Find a posture that is comfortable for you,

One that is both grounded and stable.

Now close the eyes,

Or gaze softly at the ground with the eyes slightly open.

Next,

Take a few deep breaths,

Watching the air enter and leave the body.

Watching the air go in and out.

Next,

Release any obvious tension into the body,

Allowing your body to be completely at ease.

Now scan the body for any unpleasant sensations.

If you don't find an unpleasant sensation,

Try going through this practice with a neutral one.

If you do find one,

Notice it and bring your attention to it.

Now notice any resistance to it.

Maybe you re-tensed up some physical tension.

Maybe you have some emotions,

Such as frustration or sadness.

And notice any thoughts of resistance,

Such as,

I wish this would go away.

I hate that this is here.

Just noticing these resistances.

Now ask yourself,

Is this unpleasant sensation tolerable?

If it is,

See if you can rest in it,

Allowing it,

And giving your attention to it.

You can say to yourself,

Ah,

This too.

If it's intolerable,

Allow yourself to explore a neutral sensation,

Such as the breath,

The pressure of the seat,

Or the touch of the hands,

Whatever your anchor might be.

And then go back and forth,

Kindly allowing as much of the unpleasant sensation as the body allows.

Kind of like eating spicy food with bread.

Now investigate the sensation further.

What do you see?

Now investigate the sensation further.

What do you sense?

Does it feel like burning?

Robbing?

Do you feel pressure or stabbing?

Maybe even pulling or stinging?

Just really investigate the unpleasant sensation.

Now notice any change.

Is the sensation changing?

Does it move around?

Does it grow or shrink?

Is it always there,

Or does it sort of come and go?

Maybe by now it's completely different,

A totally new sensation.

Watching any change you might notice.

Remembering to release any tension you might have from watching this unpleasant sensation.

Any resistance.

And now notice neutral sensations surrounding the unpleasant one,

As if they're giving the unpleasant sensation a big hug.

Now see if you can notice the unpleasant and neutral sensations,

Bringing both into your awareness at the same time.

Now see how all of these sensations are sort of floating in this spaciousness.

This spaciousness that has room for both,

But allows all these sensations at the same time.

Now see if you can rest in this vast spaciousness for the remaining moments.

Reviews

Amazing. I love how you replaced the word with sensations. It makes a difference. Thank you

Thank you so much. I was able to fall asleep despite acute pain.

Thank you for the gentle lesson on how to deal with pain properly.