Meditation for Pain,
Anxiety and Stress Relief Hi,
It's Suzie McWilliam from Spirit and Soul and I've created this meditation to support you with stress relief,
Pain relief and relief from anxiety.
I'm fully aware how hard these periods of time can be when we feel stressed or feel pain,
We can feel frustrated or overwhelmed and meditation can offer us an opportunity to be in a place of compassion,
Curiosity and awareness.
So find yourself somewhere comfortable to lie or sit where you won't be disturbed and gently allow your eyes to close and just beginning to become aware of your breath.
I want you to begin to bring your awareness to your breath,
Breathing deeply and fully and exhaling fully.
Breathing in and out.
Bringing awareness to your body,
Noticing how your body feels.
Then we're going to begin breathing in calm and as you exhale releasing pain.
We're going to stay here for a few breaths,
Breathing in calm and releasing pain.
Breathing in stillness and releasing anxiety.
Breathing in stillness and releasing anxiety.
Taking a moment to breathe here for a few breaths.
Breathing in stillness and releasing anxiety.
Then we're going to shift our breath to breathing in peace and releasing stress.
Staying here for a few breaths,
Breathing in peace and releasing stress.
Breathing in peace and releasing stress.
Feeling your body begin to relax onto your seat or mat or bed,
Wherever you are.
And I'm going to say some phrases and I'd like you to repeat them back to yourself in your mind.
Although I may be frustrated,
I know I can find peace in my breath.
Although I might be angry,
I know I have love in my heart.
Although I might be stressed,
I know I can take loving actions to support myself.
Breathing in and out.
And know that it is true that with every breath you take you can find peace.
And that with every moment of anger,
Know that deep within you,
Within your heart,
There is a space for pure love and compassion.
And although you may be stressed or overwhelmed just now,
Know that you have an opportunity,
An opportunity to choose actions that are loving and that support yourself.
I'm now going to say some affirmations to help you support yourself mentally during this period.
And again,
You can repeat these back in your mind silently.
I love my body,
Mind and soul.
I am calm and peaceful.
My life is beautiful and there is good in every day.
I am strong and powerful.
My body is healthy and vibrant.
My life supports me.
I see beauty around me every day.
Every day is an opportunity for miracles.
My thoughts are loving and constructive.
I feel free,
Peaceful and still.
Taking a moment now to bring awareness to your breath.
Connecting back into that quiet space of breathing.
Being in with yourself and acknowledging.
Just feeling that breath traveling in and out.
Out through your nose and mouth.
I know that you can feel this breath within your body.
Can you feel it in your nostrils,
Your chest,
Your tummy?
Feeling that breath entering and leaving the body.
I want us to bring mindfulness to how you are feeling.
First of all,
Asking yourself how are you feeling emotionally.
And just taking this moment to reflect.
You might be overwhelmed or tearful or angry and frustrated.
And all these emotions are absolutely normal.
It's important for us to bring awareness to these emotions.
And it's only with awareness that we can begin to allow ourselves to explore and heal and accept.
Just taking this moment to check in.
And then I'd like you to bring awareness to your body.
And just acknowledge where the pain or stress or anxiety sits.
Do you feel it within your body?
Is it within your shoulders or chest?
Or maybe if you're suffering from anxiety you feel it somewhere else,
Maybe in your tummy?
And if you're suffering from physical pain,
Which part of your body is that pain the strongest?
I want you now to connect with that pain.
And in your mind begin to describe to yourself how does it feel?
Does it feel warm or burning?
Cold or hard?
Or maybe even soft?
Describing that pain in your mind,
Even giving it a colour or a texture,
Maybe even a smell.
Just bring awareness,
Exploring the area with curiosity.
Now that you've connected with that part of your body,
I want you to draw your breath to the parts that are maybe tense or tight,
Where stress is stored or where you feel pain.
And as you breathe in,
Drawing the beautiful revitalising breath to those areas.
And as you exhale,
See some of that stress,
Anxiety or pain just leaving and travelling out on your out-breath.
You can visualise these as colours or just with the intention that you're breathing in beautiful healing energy.
And you're exhaling and releasing and relieving.
Breathing in healing.
Exhaling,
Releasing the stress,
Anxiety,
Pain.
Allow it to travel out with your out-breath.
Accepting where we experience pain,
Stress or anxiety helps us lessen the tension stored within that area.
When we fight against something,
We create resistance and resistance leads to tension and stress.
When we accept these areas,
We can begin to recognise that we can change and what we cannot change.
Acceptance allows us to release the fight.
And when we release the fight,
It allows us to move into a space of healing.
A space for relaxation.
A space where relaxation can begin to grow.
We often discover as we connect with our body in this way that our whole body isn't in pain.
Our whole body isn't stressed.
And our whole body isn't anxious.
When we can narrow down and pinpoint a specific area,
It allows us to recognise that there's an opportunity for calm and peace within us.
Just checking in now and noticing,
Do you feel calmer?
More peaceful or still?
Or maybe still a little stressed or anxious?
Just acknowledging how you feel,
There's no right or wrong,
There just is.
And as you breathe,
I want you to begin to expand that awareness out to your whole body as if your whole body is breathing.
Breathing in.
Breathing out.
A beautiful rhythm of breath like the lapping of the waves.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Allowing yourself to accept yourself as you are.
Not how you once were.
Or how you think you should be.
But accepting yourself as perfect as you are right here,
Right now.
For now,
Breathing in calm and releasing worry.
Breathing in peace and releasing stress.
Breathing in joy and releasing anxiety.
Taking a moment to just be you and your breath.
And slowly going to begin to guide ourselves back into this present moment.
Becoming aware of the sounds around you.
The weight of your body on the seat or bed or mat,
Wherever you may be feeling.
The sensation of your clothes and your skin.
Feeling calm.
Feeling peaceful.
And we're going to take these calm and peaceful energies back with us.
Beginning to wriggle fingers,
Toes.
Stretching,
Yawning,
Making any adjustments that feel good for you.
And when you feel ready,
You can gently blink those eyes open.
Take a beautiful big inhale.
And know that everything is working out.
Much love from me to you.
Namaste.
Namaste.
