Hello,
My name is Sam and welcome to this meditation to help you with back pain.
Any pain in the body is a message.
It's our body telling us that something's not right and needs attention.
When pain is not a result of direct trauma or injury and just appears out of the blue,
This is usually the body alerting us to unresolved issues in the mind or emotions that have stored up.
Think of the pain like an alarm ringing and we must attend to the cause of the alarm so that we can switch it off once the issue has been dealt with.
Let's get relaxed and see if we can understand and relieve our pain a little today.
Find a position that works for you to sit in or lie in for around 10 minutes that minimizes the pain you feel.
If you feel comfortable doing so,
Close your eyes and allow your body to relax completely.
Whatever you are sat in or lying upon will support you so surrender your body to it.
Bring your focus to your breath and take a deep breath in through your nose if possible.
Then release the breath also through the nose.
Feel free to breathe via your mouth though if that's easier.
When you breathe in,
Try to send the breath all the way down into the belly,
Making the outbreaths long and relaxing.
Notice how the body softens a little bit each time you breathe out.
Pain in the back is often associated with the emotions that have accumulated and been stored up in the body.
The upper back is normally associated with fear,
Grief,
Sadness and depression,
Whilst the lower back can relate to loss of power,
Anger,
Dissatisfaction and frustration.
Stay with the breath,
Allowing each exhale to bring softness into your body but at the same time allow yourself to become more aware of the pain that you have.
Centre in on it,
Let yourself feel it.
What qualities does it have?
Where exactly is the centre of the pain?
Describe it to yourself in great detail and notice what kinds of words you are using.
If possible try not to use judgement or wishing that it would go away,
Just accept the pain for what it is and explore what it might be trying to tell you.
Are there any emotions or feelings that are coming up for you?
Any memories of past hurts that are coming to the forefront?
If so,
How might you start to resolve these?
Are you able to consider forgiving the other person?
How might it feel if you accepted the event and let it go?
How much better would you feel if this no longer bothered you?
Keep the breath flowing but direct it to the heart of the pain.
Acknowledge what you are feeling and breathe into the area.
You can think of the breath like a healing wind that soothes and dampens the pain that you are feeling.
Let the out breath carry the pain away far from the body.
Do you notice any difference with the quality of the pain now?
Have there been any changes at all,
Even if it is just a different type of pain?
All change is good,
It means that things can move and that you have the power to do this.
Continue to breathe in the healing breath,
Sending it to the source of your pain.
Then exhale tension and find relief.
Some of the pain we carry has been with us for a very long time so do not be disappointed if you still have pain.
Repeat this meditation every day for at least 21 days to create a habit of practice that can have significant results.
Feel free to sit or lie here as long as feels good for you and when you are ready,
Very slowly and gently start to move your body.
Take your time and move with great care.
Your back is very precious and is relying on you to look after it with love.
Treat it as you would a baby,
Being mindful of how you get up and how you move throughout your day.
Remember to listen to the messages your body is sending you.
It can be hard to decipher what these messages mean at first but practicing a meditation like this can help you find the answers and start the process of healing.
I hope you enjoyed this meditation and I wish you all the best.
