Guided Pain Release Meditation

Using surrender, mindfulness, and ancient energetic wisdom, this guided meditation helps to manage pain. It opens with a brief introduction detailing how Olivia Rosewood came to understand and experience these principles while assisting with an Eckhart Tolle retreat in Rishikesh, India.

Transcript

Find a comfortable position.

Begin by deepening your breathing.

Let your breath be deep and slow.

Your breath is like the conductor of an orchestra,

And the orchestra is your body,

Mind,

And spirit.

And it responds to the pace and the depth of your breath.

So throughout your meditation,

Allow your breath to be deep and slow.

When I was on retreat in Rishikesh,

Twenty years ago in India,

I was so excited to learn meditation,

To go deeply into meditation in India,

The mystical home of meditation.

I had my own room,

And I was really excited to go inside and start meditating.

But what happened was,

Instead of peace and quiet,

I was surprised to find that there was continuous thumping on my roof,

And I didn't know what it was.

It was thunder,

It was monkeys.

There were large monkeys who ran across the roof all day,

And they liked to dance and tear apart the roof.

And I thought,

I can't meditate.

This is crazy.

But toward the late afternoon,

It would slow down.

And then hammering started.

The repairman would come every day to repair what the monkeys had torn apart,

And so there was constant hammering and shouting of repairmen for the rest of the day.

And I thought,

I just,

I can't live like this.

And then once the repairmen left,

The monkeys would come back and run across the roof.

I was studying with Eckhart Tolle,

Who was my teacher,

And what he was teaching was surrendering to what is.

So I found that when I resisted those sounds,

It made me really furious and crazy and nervous and anxious and angry.

So instead of resisting the sounds,

I made the choice to surrender to them.

And surrender is a deeper form of acceptance,

And it'll take you into a transformational experience of whatever it was that you had been resisting.

So this is useful in pain management because you may experience that when you resist the pain,

It gets more and more intense.

But if you can surrender to it,

Your experience of it can be transformed.

And of course,

You should always do everything you can to relieve the pain and to take care of your body.

But when you've done everything you can and there's still pain,

There is still one option left,

Which is surrendering to what is.

So let's begin your meditation.

I invite you to close your eyes at any time you can open them.

But closing your eyes will help you let go and relax.

Let your breath be deep and slow.

Challenge yourself and experiment with how deep and how slow you can allow your breath to become.

On your next inhale,

Notice how it feels at the height of your inhale.

Notice where you feel the breath in your lungs when your lungs are full.

And let that sensation be an anchor for you.

So if thoughts try to take you out of your meditation,

This is the first anchor that I offer you to bring yourself back into your meditation.

So with your breath deep and slow,

Just for these few minutes of your meditation,

As much as you can let go of your past.

Just let it go.

It will be there when we're done.

Just for these few minutes,

Let go of everything that has happened before this moment now.

Also let go of thoughts about the future,

Speculations,

Lists,

Worries,

Hopes.

Just for your meditation time,

Let go of the future.

Just let it go.

And as much as you're able,

Come into this moment now.

Notice how you feel in this moment right now.

And if thoughts arise about the past or the future,

Ask them,

Are you of the right now?

Ask your thought,

Are you of the right now?

And if it's not,

Let it go.

And come back into the moment.

This is your second anchor.

Finding yourself more fully present in this moment right now will also make you more sensitive to yourself,

To what you're feeling.

Notice the sensation of the clothing against your skin.

Feel the air circulating all around your body and in and out of your lungs,

Your breath deep and slow.

Letting go of the past and the future.

Bring your awareness into your body.

And bring your focus into your feet.

Just listening,

Notice how they feel.

And if there's any tension in your feet,

Let it go.

You don't need it right now.

Give your feet permission to relax.

And then give your feet some gratitude.

Contemplate all that they've done for you in your life.

And thank them.

Bring your awareness into your legs.

Just listening,

Suspending all body criticism.

Just listening,

Notice how your legs feel.

And if there's tension there,

Let it go.

Consciously relax.

And give your legs gratitude for carrying you through this world.

Bring your awareness into your hips.

Just listening,

Notice how they feel.

And if there's tension there,

Let it go.

Relax.

And give your hips gratitude.

Contemplate the stability they give you,

Allowing you to sit up,

To stand.

Bring your awareness into your belly.

Just listening,

Notice how you feel in your belly.

Allow your belly to be soft and relaxed,

Letting go of tension.

And then thank your belly for support.

Thank the organs in your belly for nourishing you,

Giving you life and energy.

Bring your awareness into your back.

Just listening,

Notice how you feel.

Still breathing deep and slow.

And if there's tension in your back,

Let it go,

Let it melt away.

And give your back gratitude.

It supports you every day.

Thank it for all of its hard work.

Bring your awareness into your chest.

Listening,

Notice how you feel.

And if there's any tension in your chest,

Let it go.

Relax.

And thank your chest and lungs and heart for all of the life and nourishment they give you.

Bring your awareness into your shoulders,

Arms and hands.

Just listening,

Notice how you feel.

And if there's tension in your shoulders,

Arms or hands,

Let it go.

You can even shake it out,

Wiggle your fingers.

Let the tension out.

Just relax.

And then give your shoulders,

Arms and hands gratitude.

Contemplate all they do for you.

Allowing you to embrace the ones you love.

Allowing you to navigate this world.

Allowing you the sensation of touch.

Thank your shoulders,

Arms and hands.

Your breath deep and slow.

Bring your awareness into your neck,

Head and face.

Notice how you feel.

Listening.

Just listening.

And if there's tension there,

Let it go.

You can move your head,

Roll your neck.

Let the stress out.

Let the tension out.

And now give your neck,

Head and face gratitude.

Contemplate all that they give to you.

They allow you to taste,

Smell,

See,

Hear.

Give your brain gratitude.

Give your neck and throat gratitude.

And now bring your focus to your entire body.

Just listening.

Notice how you feel right now in this moment.

Your breath deep and slow.

If there's any tension left over,

Let it out.

Let it melt into the floor.

See it disappear.

Headed toward the center of the earth to be recycled.

You don't need that tension.

You don't need that energy right now.

It's not serving you.

Let it go.

And now bring your focus even a little deeper into your body.

Listening for your heart beat.

And then listening for the energy that beats your heart.

Listening for the energy that moves your blood.

The energy that differentiates your body from a corpse.

Your life force.

Without this energy,

You wouldn't be you.

Without this energy,

You would just be the chemicals,

The molecules,

The ingredients of a human.

But you wouldn't be a human.

This life force is just as much a part of who you are as your body.

Listen for this energy.

It's real.

It can be measured.

It's your vibrating aliveness.

Just listen for this energy like a puppy dog at the door listening for its master.

Just listening for your life force,

Your energy.

Allow your breath to be deep and slow.

Remember your anchors for meditation.

The sensation of your full breath.

When thoughts arise,

Ask them,

Are you of the right now?

And if it's not,

Let it go for later.

Come back into this moment.

Just for a little while,

Listening for your life force.

Breathing deep and slow.

Nothing to do right now.

Just letting go of tension.

Now that you're relaxed and grounded in the present moment,

Bring your awareness to your sensation of pain.

Wherever you have pain in your body,

Just for a few moments,

Listen to that pain without resistance.

It's normal to resist pain,

But just for a few moments,

Give that pain your full awareness.

It's there like a traumatized,

Screaming child.

So just for a few moments,

Give that screaming child your full attention.

Feel it.

Listen to it.

And instead of resisting your pain,

Accept it.

And if you're able,

Energetically embrace that pain like you would a traumatized child.

Just for a few moments,

Embrace,

Listen to,

And feel that pain.

Your breath deep and slow,

Letting go of your past and your future.

Feel that pain as it is right now,

In this moment,

As much as you can without a story,

Without a label.

Just listening,

Just accepting,

Embracing,

Soothing,

And breathing deep and slow.

Allow your breath to be deep and slow,

And shift your focus away from your area of pain by listening to the sensations in your entire being.

Find an area of your body where you don't have pain.

Be very specific.

Maybe your lips,

Perhaps your arm,

Your nose.

Choose one area.

And just for a few minutes,

Give all of your focus to that area.

Send that area love,

Appreciation,

Gratitude,

An energetic hug.

Breathing deep and slow,

Keeping your focus in this moment right now.

Stay with that pain-free area for just a few minutes,

Listening,

Appreciating,

Focusing on the sensation of being free of pain.

Breathing deep and slow.

Your breath deep and slow.

Visualize a bright white energy cloud hovering just above your body.

Imbue that cloud with soothing,

Nourishing,

Healing energy.

It begins to rain an ethereal light,

A gentle,

Cool rain upon your body.

And allow it to enter your body,

Nourishing,

Soothing,

And healing you from head to toe.

And allow this rain to wash away pain and toxins.

And visualize them leaving your body through the soles of your feet.

Let it go.

Just breathing deep and slow.

Allow this energy cloud to heal you.

Breathing deep and slow,

Let this ethereal light in.

And let go of pain,

Let go of toxins.

Just breathing and letting go.

Breathing deep and slow.

In our last few minutes of meditation,

Challenge your breath.

How deep,

How slow can you allow your breath to become?

Challenge letting go.

How much tension can you let go of,

Like dropping a heavy suitcase?

You'll become better at it with practice.

So keep letting go consciously of tension,

Stresses in your body.

And how much can you ground yourself in this moment right now,

Anchoring your awareness with your breath by questioning thoughts that aren't of the right now.

Bringing your awareness into this moment.

This is your time to relax.

In these last few moments,

Sink into gravity.

Tune into your senses.

Breathe.

Let go.

Begin to wiggle your fingers,

Wiggle your toes.

Rub your hands together.

Place your palms on your face.

Blessing yourself,

Warming your eyes.

Again,

Rub your hands together.

This time placing your palms flat against your heart,

Listening for your heartbeat,

Listening for your heart energy.

Notice how you feel.

Notice what you feel.

And just for this moment,

Give yourself gratitude.

Not for anything in particular.

Give yourself love just for being the way a mother gives love to a newborn baby.

Not for any achievement,

But just for being.

You are enough.

This moment is enough.

Thank you so much for allowing me to guide you in meditation.

When you're ready,

Slowly open your eyes.

This is your time to relax.

This is your time to relax.

This is your time to relax.

This is your time to relax.

This is your time to relax.

This is your time to relax.

This is your time to relax.

Reviews

I appreciate the tonality and pace this was shared I also enjoyed the loving repetitive cues

I really needed that today. Starting every day with pain is so hard. I'm trying hard to accept it and this meditation was better than any medication this morning Thankyou

This was a truly beautiful and soothing exploration into changing my relationship with pain. (And made all the more so with your conforting voice, as well as the story of the monkeys on the roof, which brought a smile to my face.) Thank you for sharing - I’ll certainly be revisiting this meditation many times again.

Very calming. Ready to face the day as I recover from surgical pain.

Really really excellent meditation.... lovely voice .. so soothing and kind 😊🙏

Allowing and not resisting is key. Thank you for your guidance

Great lesson on surrender and progressive relaxation. Very calming and nurturing voice. Good vibes, thank you.

Wonderful!
I was totally relaxed.......namaste

Thank you for this healing meditation. And for sharing your experience in India :-)

I am adding this wonderful meditation to my favorites, as I work to heal a recent back injury... 🙏🏻🙏🏻🙏🏻

Nice slow voice. It took quite awhile to get to the part of the meditation that talks about dealing with the pain, but I actually think that was for the better, because by that time I was very relaxed and more receptive to it.

Wonderfully calming, with a really useful process to follow. Thank you!

So good, almost got me back to sleep with a headache.

This is what I listen to when I am suffering from migraine your voice & the music is so charoming & comforting.
I like all your meditation videos and this one is my migraine go to.

Loved this!!! It was amazing!!! It really helped me get my mind off my pain. It is very relaxing too. Definitely doing this again. Thanks tons!!!

This is amazing! The story about Monkeys was Interesting, but I do wish it would have gone directly to the beautiful meditation. But Olivia still gets a 5 start rating!🙏❤️☮️

Beautiful, thank you!

A lovely experience