We'll begin meditation by just getting comfortable.
Finding a comfortable seat or a line on your back.
Using pillows or blankets.
Whatever helps you to feel really relaxed.
Begin with bringing your attention to your breath.
Feeling your belly rise on the inhale.
And just let it fall on the exhale.
Slowing your breath down.
Bring your body down.
Slowing your mind down.
If you find your mind wandering,
Just bring it back to the breath.
Breathing in for 3,
2,
1.
And breathing out,
3,
2,
1.
Breathing each breath to let your body relax.
Today we're going to use the roar method to help decrease your pain.
The first letter is R standing for recognize.
Just recognizing where is the pain showing up in your body.
You feel tension in your back.
You feel a tightness in your chest.
You feel pain in your head or your hips,
Your joints.
Just recognizing where you feel the pain.
And then recognizing any negative emotions you might be feeling.
Bringing to mind those emotions,
Calling them by name.
Fear.
Worry.
Just labeling those emotions.
Frustration.
Whatever it is.
Just going with the first word that comes to mind.
Moving on to the letter O.
Observing where you're feeling those emotions in your body.
Maybe tension in your belly holding on to anxiety.
Maybe worry in your forehead.
Just scanning your body from your head down and through your shoulders,
Your arms,
Your back,
Your belly,
Your legs.
Where are these emotions showing up in your body?
And then coming to the A which is accept.
Accepting that it's perfectly normal for your body to store these emotions.
Feeling it's normal to have pain.
Not judging your pain.
Just letting it be there.
Maybe even saying to yourself,
I accept my pain without judgment.
And then coming to the final R which is release.
Just let these like negative emotions pass you by.
Breathe them out.
Like the clouds passing in a blue sky.
Releasing these emotions.
Knowing our emotions are not permanent.
Like the waves in the ocean always changing and flowing.
And then noticing as you release these emotions,
Do you feel a softening of your pain?
Connecting the next exhale to your pain.
And noticing a softening of the muscles around the pain.
That secondary muscle tension.
Just let it go.
Taking one last big deep breath in.
And then just acknowledging that there is a connection between these emotions and your pain.
And acknowledging that once we control our emotions,
Then we're controlling our pain.
And if you feel it flaring up again throughout the day,
Just come back to the roar method.
Recognize,
Observe,
Accept,
And release.
Allowing a deep sense of peace and hope to melt over your body.
A sense of hope for your pain to improve,
For things to get better.
Beginning to come back into the room or the space that you're in,
Feeling a renewed sense of hope.
Feeling how your nervous system has calmed down and your pain has eased.
May you be happy.
May you be healthy.
May you feel peace and calm.
Namaste.
