Make yourself comfortable sitting up or lying down.
Take a deep breath in and then breathe out.
Please repeat this two more times in your own time.
Try to release the tension from your body just a little bit more.
Your hands,
Feet,
Legs,
Arms,
Just relax.
Your tummy,
Hips,
Buttocks,
Just release even 10% more of the tension that's there.
Your chest,
Your face,
The muscles in your forehead,
Around your eyes.
Release your jaw,
Just let go.
Release all the tension.
Can release,
Release,
Let go.
Some sensations will remain,
Just allow and accept and breathe,
Always breathing in and out,
In and out.
Focus on your breath,
Breathing in and out.
For a moment,
See if you can focus your attention on your area of pain.
Acknowledge it without being overwhelmed.
If it's overwhelming,
Stop,
Open your eyes if you need to.
Even pause,
Just keep breathing in and out,
In and out.
Put a hand over the area of pain for support or you can put a hand on the center of your chest or if you prefer,
Hold one hand in the other.
Breathe in and out,
In and out.
As you're doing this,
Choose a phrase that acknowledges the truth of this pain.
Perhaps this really hurts or this is a moment of pain and repeat it to yourself as softly and kindly as possible.
Keep repeating it for a minute or so and see if you can let the truth of this sink in.
This really hurts.
Repeat it to yourself.
Breathe in and out as you repeat it.
Sometimes it helps to connect in your mind's eye with others who are also in pain or have felt this pain before.
I like to put a hand on my heart and say that I hear you,
I see you,
I've got you for myself and others,
Imagining all those in pain with me.
Let's try it together.
I hear you,
I see you,
I've got you.
I see you,
I hear you,
I've got you.
I see you,
I hear you,
I've got you.
Breathing in,
Breathing out,
Offering yourself supportive touch and supportive words.
Other statements or affirmations you may use include,
It's normal to feel like this,
This will pass,
I can do this,
I can let go.
Choose a statement and breathe in and breathe out and repeat the statement,
I can let go,
I can let go.
After the meditation write up your statements somewhere so that you can see them.
Focus on breathing in and out,
In and out.
Choose a statement that is powerful for you and keep repeating it.
At any time in the day you can choose to put a hand on your heart or a hand in the other hand or your hand on the pain and repeat these statements to yourself.
This can be very powerful.
Breathing in and breathing out.
Rub your palms together to build up some warmth.
Put one hand on your chest and one hand on your belly and breathe in,
Breathe out.
Breathe in,
Breathe out.
Take your time and when you are ready come back to the room.
Thank you.
