Meditation For Period Pain - Ease & Relaxation

Come back to your breath and hold space for your pain with this relaxing guided meditation. Reduce stress, remove tension from the body, and allow your body to let go completely as you dedicate this time to yourself and your healing.
Music courtesy of Pixabay - NaturesEye - Slow Boat Meditation

Transcript

Hello and welcome to this guided meditation to help you relax during period pain.

When we experience discomfort during our period it can feel incredibly consuming and very stressful as we potentially wait for the pain to stop.

Maybe we're having difficulty sleeping at night.

Maybe we're just looking to ease that tension that we hold in the pelvis and maybe the lower back.

And as we work our way through this meditation,

Bit by bit,

You're going to be able to allow space for yourself.

Space for you to rest and release,

Release pain,

Release any emotions that feel stagnant and stuck at the moment.

So whether you are experiencing cramps or maybe you have a chronic illness,

Polycystic ovaries or endometriosis,

We are here to solely hold space for you when you are in pain.

How nice would it feel if you were supported and held and cared for outside of what you or your loved ones can do for you.

And so let's begin by getting so comfortable,

Cosy,

Maybe get a heat pack or a hot water bottle,

Your favourite blanket,

Maybe a cuddly toy.

And cuddle up,

You don't need to be in any specific position,

You just need to do what feels right and what feels comfortable.

Maybe that's curled up on your side around a hot water bottle or maybe lying on your back in butterfly posture to create a hip opening posture.

Or maybe you're just curled up on the sofa and you are desperately waiting for the pain to stop and this is a good distraction for you.

Ultimately,

Comfort is the most important thing,

So take this time to really sink into what feels comfortable and what will make you feel better as you follow this guided meditation today.

We're going to use the very effective practice of focusing on our breathing.

Now it might sound like we are oversimplifying the process and of course,

Simply breathing might not stop your pain,

But what it will do is it will lower your stress response to the pain.

It will help you relax and unwind,

It will help you remove tension from your body,

It might even help you fall asleep.

So just notice right now how your breathing feels.

Does it feel very shallow and high up in the chest?

You might immediately notice that you start to breathe more deeply into your belly just by directing your attention there and that's what we want to be doing.

We want to be focusing our attention on the rise and the fall of the belly.

Maybe even placing your hand there just to really direct that focus,

Closing your eyes if you feel safe to do so.

And as you focus completely on your breathing,

On the sensation of your belly rising and falling,

You're going to gradually feel yourself melt into the mattress,

The couch,

The yoga mat beneath you.

Noticing if you're holding any tension anywhere,

I'm sure you are.

If you're in pain,

It's really hard not to hold tension.

So let's see where the tension can be eased.

Maybe it's in your forehead,

Maybe you're frowning,

Maybe you're clenching your jaw,

Very common when we're dealing with pain.

Maybe your shoulders feel bunched up and close to your ears.

You can just slowly let them peel back and rest.

You can relax the jaw.

We can remove that tension from the face.

As though we are butter melting on warm toast,

Imagine that you are just slowly melting with every breath.

Relaxing and removing even more tension.

Not forgetting to notice any tension you might hold in your lower body.

Can you relax your legs,

Your feet?

Can you remove any tension you're holding there?

When we're in pain,

We tend to hold ourselves in positions,

Almost as though we hold ourselves together so that we don't fall apart.

Well I'm giving you permission to not have to do that anymore.

This is your permission to let go,

To rest,

To stop holding on to the pain and just allow it to be.

And if you get distracted by the pain or some thoughts that might be creeping in,

Just acknowledging them and taking another breath.

Imagining those thoughts leaving your body on your next exhale.

Let's check in with ourselves and see how much pain we are really in right now.

Focusing your attention on wherever you're experiencing pain,

Whether it's in your back,

In your legs,

In your abdomen.

Just noticing the level of pain.

Not fixating on it,

Not becoming the pain,

But just noticing it and saying,

It's okay,

I'm listening.

You are bearing witness to your own suffering and you're holding space for it.

You're safe and you're more than capable of finding your way through this pain.

Breathing deeply if you feel a sudden surge of cramping.

Just noticing it,

Taking a deep breath and then maybe exhaling through your mouth.

Making an almost ocean sound as you do.

Also known as Ujjayi breath in yogic practices.

This sound,

This similar sound that we make as though we're fogging up a mirror with our breath.

This sound oscillates against the vagus nerve at the back of the throat and it triggers a response in the body that we are able to relax.

When we're relaxed,

Our inflammation goes down.

When we're stressed,

When we're anxious,

When we're in pain,

Our inflammation rises.

So directly tackling how stressed or anxious or in pain you are through your breathing,

There's no reason why we can't help this pain that you're going through.

And it's okay if you've taken a painkiller and you're just waiting for it to kick in.

We're here to hold space for wherever you're at and whatever pain you're experiencing.

So just continuing to take those deep breaths.

Maybe even wondering if you could let go of that pain on an exhale.

I know it's not as simple as that.

But the self-inquiry and the thought process of allowing the pain to leave us will also help us relax.

Now the womb is a sacred space in our body.

It's the seat of our Shakti creative energy.

And we can really feel like this powerful source of energy is really blocked when we're going through pain during our period especially.

And it's almost as though we want it to disappear,

We just want it to go away,

Just to stop the pain.

But what if we looked at it in another way and we looked at the space around our womb,

Our sacral chakra?

What would it be like if we just gave it some more space?

If on your next inhale your belly rises and you visualize that space opening up,

Your womb space.

Inhaling the belly rises,

The womb is given space,

Exhale it lowers almost like a wave moving in and out on the shore,

On a beach.

It's as though with every breath we're gently stroking the womb,

Creating this pattern with our breathing which gives it space and then lowers to relax.

We give it space and it lowers to relax.

And with this focus you might even begin to feel this build up of energy around your womb space.

You might feel warm or cold depending on what you need right now.

And potentially noticing the pain is decreasing.

And wherever you are at pain wise,

Just continuing to breathe,

Continuing to stay present with us.

Really focusing all of your attention on that expansion and relaxation of the womb space.

As you do that just listening to the following affirmations and seeing how they feel when you hear them.

This pain will pass.

With each breath I feel my pain subsiding.

I am at home and safe in my body.

It is safe for me to express when I'm in pain.

My cramps are subsiding.

My body is healing.

I honour my emotions and my body's needs.

With each exhale I relax even further.

I love my body.

I love my womb.

I prioritise self love and self care.

It is safe to breathe through my pain.

I thank my body for all it does for me.

I am gentle with myself.

I feel safe in this vessel.

This pain is temporary.

My pain is easing with every breath.

My pain is easing with every breath.

Noticing which one of those affirmations really spoke to you today.

Maybe you needed to feel safe to express your pain.

Maybe you needed permission to show yourself some grace,

Some self care.

And you should be proud of yourself for setting aside this time to look after you.

We have a tendency to keep going and push through our pain.

When really this isn't always in our best interest.

And there is so much strength in carving out this time.

There is so much strength in you as you deal with this discomfort in your body.

I know it feels really hard.

But you will be okay.

This pain won't last forever.

Your suffering won't last forever.

It's also important that we recognise that experiencing a high level of pain during your period is not normal.

So please seek out support and advice from a doctor,

A herbalist or naturopath or any other qualified medical professional that can get you some help.

Meditation is just a small piece of the puzzle in helping ease pain,

Especially around our period.

So I really appreciate you being here and making this effort to heal yourself because that's really what you're doing.

You are utilising the magic of your own breathing.

You are using that breath to connect with your nervous system and using that to ease your pain.

How powerful is that?

Don't you feel that reclamation of your own power just by making that choice?

So to end this meditation today,

I'm not going to ask you to sit up or wiggle your fingers and toes and come back.

I'm going to invite you to stay exactly where you are.

I'm sure you're buried in a nice cosiness of comfort.

And I hope you stay exactly where you are if you can,

If you have the time.

Maybe you could even have a nap.

Without judgement,

Without questioning whether you should,

But really embracing this opportunity for some self-care.

So stay put.

Continue breathing.

Know that the pain will end and you will be okay.

Sending you much love and gratitude for being here today.

Take care.

Thank you.

Thank you.

Thank you.

Thank you.

Reviews

Found your meditation very helpful. I got through a very painful cramp in the middle of the night and could fall asleep again.
Thank you 🙏

Dreamt last night my dog hatched from an egg but as a teeny tiny puppy. It was too cute! But I awakened in a fit with horrible cramps and a moon time flow of 1000 teenagers. I might have been crying butter, but I loved the visual of being melting butter on toast and giving myself permission to let go of the pain. The ocean breathing helped me forget about being a cranky hot mess. This was very helpful and calming and perfectly paced. Thank you. 🙏🏼

I am in perimenopause and find the cramps are getting worse. I loved this meditation, it reminded me of my hypnobirthing classes. Using breathe to ease or cope with pain is such a powerful thing, I think you can easily forget that. Will return to this again for sure. Thank you 🙏🏻

Thank you I've never experienced breathing in and breathing out as though my period pains were an ocean. It was very calm and soothing.

Beautiful relaxing relieving soothing .. thank you very much❤️❤️

So many thanks. So supporting, loving and comforting meditation. Helped me get my strength back, relax and feel refreshed. 🙏🏻✨

Thank you for holding space from afar with me. . I really enjoyed the explanations why were doing certain tequniques. Taking care of the mind makes me be able to relax into the body 🙏

This was incredible. I'm nearly pain free, just needed to get through the stress and you got me there! Thank you 😊 🙏 💓

This was really helpful to bring down my stress level and allow myself to feel all that I was feeling both physically and emotionally! I really enjoyed the affirmations and carry some of them with me!

Beautiful meditation. Thank you for holding space for me during this time. This is my favourite one to do. It’s everything I need. Thank you ✨🙏🏼❤️

5/5 ✨🙏💛 a beautiful offering, so supportive. thank you for sharing this with the world — so needed!

Beautiful, I feel better alresdy. Thanks. I’m from Perth too!

This was so helpful, thank you! I loved the metaphor of warm butter melting on toast 💕

I slept a piece of it ☺️, but I am so grateful for what you brought here. So soothing, so very soft, deeply loving and spacious. I will connect in again. Your voice and pace are perfect for this day! 🩸🧡 Thank you!

ooo!!! listening to your meditation has felt incredibly delicious. your intentional guidance towards a softening process, through painful moments, were especially gentle and soothing. *post-meditation — this play with embodying this softened approach while on my moon cycle begins! thank you for this one! it’s special!

Thank you for holding space 💜✨