Welcome to this pendulation meditation for pain.
This meditation is designed to help you bring awareness and acceptance to the physical sensations of pain in your body,
While also cultivating a sense of relaxation and ease.
It is a wonderful tool to help equip you with what shows up,
Whether it may be a difficult thought,
Emotion or physical sensation.
Pendulation meditation helps to reprogram the brain when the body is experiencing pain.
It does that by sending safety messages to the nervous system,
Which deactivates the harm alarm in the brain.
Let's begin.
Find a comfortable position to rest.
You may be lying down or seated on either a chair or on the floor with a cushion.
Rest one hand on your belly and the other hand on your heart.
And if you're seated,
Allow your hands to rest comfortably in your lap.
Close your eyes and take a few deep breaths,
Inhaling through your nose and exhaling through your mouth.
And as you breathe,
Feel your body relax and release any tension you might be holding.
Now bring your attention to the area where you might be experiencing pain.
It could be a specific part of your body or a more general sensation throughout your body.
Notice its quality.
Is it sharp,
Dull,
Throbbing or achy?
As you breathe in,
Imagine that you are gathering up all the sensations of pain in your body.
And as you exhale,
Imagine the pain flowing out of your body with your breath.
You might visualize this as a cloud of smoke or a mist that dissipates into the atmosphere.
As you continue to breathe in this way,
Bring to mind a memory or a place that makes you feel safe and calm.
It could be a peaceful beach or a cozy room in your home.
Picture yourself in this place,
Surrounded by warm,
Comforting light.
Now begin to focus your attention on different parts of your body,
Starting with your feet and moving upward.
Notice any areas of tension or discomfort.
And imagine sending a wave of warmth and relaxation to those areas as you exhale.
As you move through your body,
Continue to breathe deeply.
And imagine that you are pendulating between the sensations of pain and the sensations of relaxation.
As you breathe in,
You acknowledge and accept the pain.
And as you breathe out,
You let go and invite in a sense of ease and comfort.
Repeat this cycle,
Moving your attention back and forth between the areas of comfort and the areas of pain.
Allow your mind to move freely between the two,
Without judgment or resistance.
When you're ready,
Gently open your eyes and take a few deep breaths.
Notice how your body feels.
Carry this sense of relaxation and ease with you throughout your day.
And remember,
This meditation is not about fixing or eliminating your pain,
But rather about cultivating a sense of acceptance and ease in the midst of it.
It may take time and patience to experience relief from pain.
Be kind and patient with yourself.
And trust that with practice,
You can learn to manage pain more effectively and reduce the negative impact it has on your life.
I am so honored and grateful that you choose to practice with me today.
