In this meditation,
We will focus on supporting the body as it heals from an injury.
Let's begin by allowing your body to rest comfortably,
Either sitting or lying down.
Feel this deeply grounding connection with the support beneath you,
Holding you here.
Bring a kind attention to your breath.
There is no need to adjust or alter your breath in any way.
Only notice where your breath is most alive in your body at this moment and settle your attention there.
Can you now notice where your breath feels a little stuck or tight?
Notice your breath there and create more space and ease.
Take a slow and easy breath in and as you exhale,
Release a little more deeply into your support.
Feel length in your spine and ease through your feet,
Your legs,
Your low back.
Let go of any tension in your abdomen,
Your upper back,
Shoulders and chest.
Notice your face and form a smile on your lips.
Feel this smile radiate throughout your body and mind.
Arrive here with gentle ease in your body.
Bring your attention now to any area of your body where you are experiencing injury or challenging sensation.
As you bring attention to this area,
Notice any gripping or tension that arises in your body.
Slowly breath by breath,
Mindfully release the tension.
Notice any challenging thoughts or mind states that arise as you bring attention to your injury.
We're not diving in too deeply here or over identifying yourself and who you are with this injury.
Simply bring light,
Kind and compassionate attention to the part of you that is having difficulty at this moment in time.
Let go of any words like me,
My and mine.
Replace them with the and this.
It might be comforting to bring a hand to your heart or wrap your arms around yourself in a gesture of self-compassion.
Can you send some phrases of loving kindness to your injury?
May you be at ease.
May you be free from suffering.
May you be well,
Healthy and strong.
Holding this compassionate attention on your injury,
Notice where the sensation is most intense and expand your attention in wider and wider circles around it like a bullseye until you find the space where your sensation turns from intense to little or no sensation.
Rest your attention here.
Breathe.
Take some time now to scan your body for where sensation is neutral or pleasant.
Can you explore these neutral or pleasant sensations?
How does it feel to rest your attention here?
Notice that while the challenging sensation from your injury seems overwhelming and can dominate your attention,
It is possible to ease that sensation with your attention.
You aren't ignoring that you are in pain.
You aren't over-identifying with the pain.
You are attending to that pain with compassion and care.
Let us now express some gratitude toward this part of your body that is challenged right now.
Can you bring your hands to this part of your body as a sign of your care and compassion?
Thank you for healing.
Thank you for all you are able to do despite this injury.
Thank you for all you are doing to return to 100%.
Begin to bring attention once again to your body here in this place,
Grounded and supported.
Feel the natural,
Easy rhythm of your breath in your body.
I invite you to bring one hand to your low belly and one hand to your heart.
Give gratitude to yourself for taking this time in self-care and compassion.
Repeat quietly,
May I be at ease.
May I be free from suffering.
May I be well,
Healthy,
And strong.
As you are ready,
Open your eyes,
Carrying this sense of compassion and well-being with you.
