Hello,
My name is Sam and welcome to this pain relief meditation.
During this session I'll guide you to focus on observing and accepting and then transforming your pain.
We'll focus the mind in meditation to provide physical and mental relaxation and pain relief.
Let's begin by finding a comfortable position and make sure that your back feels supported.
Laying down or sitting in a firm chair with a head support are ideal.
And as you settle into your comfortable position just notice how you're feeling in this moment without trying to change anything.
Just observe your body and your mind.
Pain management begins with observation.
Ask yourself where is most of your tension stored?
Where is your pain located?
Which part of your body is the most relaxed?
Let's just start to tune into the body and how it's feeling.
Take a deep breath in and exhale.
Breathe in and exhale.
Take a deep breath in and exhale.
Breathe in and breathe out.
Let's start to tune into the body and how it's feeling.
Take a deep breath in and exhale.
Breathe in and breathe out.
Continue to breathe slowly and smoothly and allow your body to settle into the rhythm of relaxation.
Now try to continue this session with a passive attitude of observing.
Don't try to make anything happen.
Just notice how your body feels.
Passively observe.
Don't try to change anything.
Just notice how your body feels.
Take a few moments now to think about the pain you experience.
You may not be in pain right now.
Just observe the state of your pain at this moment.
The way your body feels is always changing.
The way you feel is different from moment to moment.
A moment from now you will feel slightly different than the way you feel now.
Just observe.
Observe.
Just observe as each moment passes.
Just observe.
Observe as each moment passes.
Just observe.
Although pain is unwanted and difficult to tolerate,
Try for the next few moments to regard your pain with acceptance.
Accept the way you are feeling right now physically and emotionally,
Whether positive or negative.
Allow your body and mind to just be accepting and observing.
I'm going to go through some pain management affirmations now.
Feel free to repeat after me silently or out aloud if you prefer.
I accept myself.
I accept this pain I experience,
The whole of it.
I accept it,
Letting go of the need to control or to change in this moment.
I accept the pain.
I accept the pain.
I accept the pain.
I accept the pain.
I release myself from the need to do anything right now except to just be.
I accept myself.
I accept myself.
Just relax for a few moments and let go.
Just be.
I accept myself.
There is nothing you need to be doing in this moment besides accepting this moment just as it is.
Observe again your pain and notice you can alter the pain slightly.
See if you're able to transform the feeling just a little.
Picture the pain.
Notice its exact location and imagine that instead of pain,
This area feels cool,
Even a bit cold as if you've applied a comfortable ice pack to the area.
Feel the coolness.
The area might even start to feel a little less cold,
Closer to the way the rest of your body feels.
Now focus in on this area and imagine a slightly different feeling of your choice.
You may wish to imagine a sensation of pleasant tingling,
Of warmth,
Softness or even a gentle but firm comfortable pressure.
Imagine this sensation now.
Imagine this sensation replacing just a tiny bit of the pain and a tiny bit more of the pain.
More and more.
Feel this new sensation growing pleasantly,
Providing some relief and allowing you to relax.
Take a deep breath in and let it go.
Breathe in and out.
In and out.
Continue to breathe slowly and rhythmically.
You may now meditate to calm your mind.
You can choose any phrase you want to focus upon for the meditation portion of this session.
This will be your focus word.
I'll use the word peaceful here.
Focus your attention on this word with each breath.
Every time your thoughts drift away,
Focus in again on this word.
Don't worry about making anything happen or doing this meditation a certain way.
Whatever happens is right for you at this moment.
Keep an attitude of passive acceptance.
Just accept the state you are in and continue to focus your mind on the word you will be repeating.
Breathe in peace.
Breathe out full.
Inhale peace.
Exhale full.
Peace.
Peace.
Full.
Peace.
Full.
Continue to repeat this word in your mind.
Focus in your attention on this word whenever your thoughts wander.
Keep repeating your focus word.
Peace.
Full.
Peace.
And if any thoughts enter your mind,
As they will,
Just turn your attention back to your focus word.
Peace.
Full.
Take note of how your body feels now.
See how relaxed your muscles are.
Notice how calm your mind is.
Enjoy this feeling of relaxation for a few moments more.
Memorize this peaceful,
Relaxed feeling so you can enter this state whenever you need to.
Let's slowly reawaken the body now.
Take a deep breath.
And out.
Feel your mind and body becoming more awake and alert.
You might like to move your arms and legs and maybe stretch all of your muscles to let them reawaken from this relaxation.
Now before getting up,
Just sit or lie for a moment with your eyes open,
Observing the room around you.
And when you feel ready,
Return to your day,
Keeping with you a sense of calm and relief.
I hope you enjoy this meditation session and I wish you all the best.
