A short meditation to help you manage your pain.
We'll take a few moments to settle into a position.
We'll start deepening our breath.
We want to deepen the breath to start the relaxation response of the nervous system.
Using each exhale to tell your body and mind you are safe.
Relaxation and safety close the gateways of pain.
Whereas things like stress and tension open them.
So these relaxing exhales move our nervous system towards safety.
And allowing your breath to return to its natural rhythm.
And then we'll move our awareness into the area where we're experiencing strong sensations.
The key during this practice is observation and learning.
We'll often notice that when we move our awareness to an area of strong sensations.
It often brings up negative self-talk,
Critical thoughts,
Angry beliefs or other emotions.
Disappointment,
Depression.
But I invite you to move beyond those initial reactions.
Lean in a little longer to these sensations.
Observing,
Noticing.
Can you observe these sensations without those reactions?
Can you explore the cells and the neurons?
Noticing the characteristics of the sensations.
Right here,
Right now.
Not what they've come to mean to you.
Not the stories you've created to protect yourself.
What is happening right here,
Right now in those areas?
And each time any of those thoughts,
Feelings or emotions arise.
Can you move back to noticing the sensations as they are.
Accepting the styles of self-talk that have arisen in the past.
That are arising now.
And moving back to observing the sensations.
Taking a few deeper breaths now as well.
Encouraging the rise and fall of your belly.
Once again remind your nervous system you're safe.
Even though you're leaning into these sensations.
But leaning into these sensations without any fear.
Decreases their power.
Just observing them exactly as they are.
You're not trying to fix these sensations or change them.
Just noticing them.
Without any judgment,
Without any attitude.
Separating the sensations from the thoughts.
Continuing to rest your awareness on the sensations.
And each time your mind wanders.
Gently bringing your awareness back to the sensations.
And acknowledging yourself for leaning into the sensations.
Noticing where this acknowledgement lands for you.
And we'll start to deepen our breathing once more.
So slow and steady belly breaths.
Because leaning into these sensations can bring up a lot of fear.
A lot of anxiety.
But the more we practice this.
The more we go towards the sensations.
Rather than just giving them overall labels.
And having strong self-talk against them.
Negative attitudes towards them.
The more we can lean in.
The more the fear around them diminishes.
And with that their power diminishes as well.
So taking five more slow and steady breaths.
As a pathway to guide yourself out of this practice.
That brings our practice to a close.
All the best on your journey with these sensations.
