Welcome to this meditation for chronic pain relief.
During this practice,
You're going to use your breath and some visualization to invite in soothing relief from your chronic pain.
Come into a comfortable position and allow your eyes to gently close.
When your eyes close,
Your attention naturally comes inward.
You may begin to notice some twinges of pain or discomfort in your body.
Take a second here to shift or adjust yourself if necessary before we begin.
As you settle in,
Begin to notice your breath.
Feel as your body moves automatically with your breath,
Your chest rising as you breathe in and falling when you breathe out.
Inhale and feel the breath traveling down to the abdomen.
Exhale and feel the breath flowing upwards and out of the body.
And just stay here for a moment or two,
Just being present with the natural rhythm of your breathing.
Now begin to allow your breath to become slower,
Softer,
And deeper.
Take a moment to scan your body and locate your pain.
Maybe it resides in your head or your neck or shoulders.
Maybe it's your back,
Legs,
Feet,
Or hands.
Just notice it without judgment and without a desperate wish that it wasn't there.
Just acknowledge that it is there.
Now take a deep breath in and as you do,
Invite healing into this area,
Believing that it can be healed and that the pain can be relieved.
And a nice full exhale out.
Stay connected to the sensations and feelings in your body.
Give permission for the body to relax and let go.
Continuing to breathe nice and slow but naturally here.
If your mind has wandered,
That's okay.
Without self-judgment or criticism,
Just bring your attention back to your body or to your breath.
Now I'm going to guide you through five deep breaths and with each inhale,
I want you to imagine your area of pain healing.
For example,
If you have any pain along your spine,
You might visualize your spine lengthening and correcting,
Relieving the pressure it's putting on your back,
Neck,
Or hips.
If you're having pain in your muscles,
You might visualize your muscles softening and relaxing.
Or if you're having joint pain,
You might imagine your joints strengthening and releasing the pain.
Now let's begin with our deep breaths.
One,
Take a deep breath in,
Seeing your body lengthen and strengthen itself.
Allowing your body to be still and silent.
And exhale all the way out.
Two,
Another deep breath in,
Inviting in even more space and healing to replace your pain.
Allowing the body to share what it needs to heal.
And release as you breathe out.
Three,
A nice deep breath in,
Deepening your vision,
Seeing your body heal itself.
And with every breath,
Allowing the body to relax further as you breathe out.
Four,
Another deep breath in,
Healing energy flooding your body as it softens and relax.
Allowing a feeling of calm to spread throughout your body.
And exhale it all out.
And five,
One last deep breath in,
Seeing the vision of your healing body,
Seeing more space,
More light,
More relief.
Allow the body and mind to flow together,
Creating a sense of peace and well-being.
And breathe it all out.
Now bring your breath back to its natural rhythm.
Take a moment to scan your body,
Welcoming the soft hum that comes when we flood ourselves with our healing breath.
If there's any pain still remaining,
Just continue to breathe it out with each exhale,
Releasing it all from your body.
Now bring your hands to your heart,
Grateful for these moments of self-love.
Grateful for this time to relieve the pain that you've been carrying.
Grateful for this day and all of the blessings it holds.
Now slowly begin to wiggle your fingers and toes,
Perhaps roll your shoulders and stretch the spine upwards.
Thank you for joining me in this practice today.
You can come back to it at any time you need.
Please share this with those you love who could use some pain relief.
Again,
Thank you for joining me today.
Be well.
