Menstruation: Release Pain

Taking time to rest during menstruation is so important. This meditaion practice will guide you through a relaxing body scan and then help guide you to release pain and stagnation from your body and then send your body self-compassion and love.

Transcript

Finding a comfortable position for your body to lay down.

Feel the back of your body sink down into the earth below.

Invite the sides and the front of your body to soften.

Now just start to bring a gentle awareness to your breath.

Breathing is the most natural thing in the world,

Yet we tend to forget about it throughout our days.

So let's honor our breath now and how it brings us into the present moment so that we can relax.

Just take five purposeful breaths.

One,

Inhale fully expanding your belly as much as you can.

Take a pause and as you exhale feel the wave of relaxation sweep over you.

Two,

Inhale filling your entire lungs with fresh oxygen.

Gentle pause and exhale feel that deeper relaxation sweeping over you.

Three,

Inhale so that you are brimming with air as you pause soak in the oxygen.

As you exhale your body relaxes without any effort.

Four,

Inhale feeling the breath purifying your body.

As you exhale just notice how you are feeling.

Five,

Feel the inhale breath invigorating your system.

And as you exhale allow yourself to drop deeper into relaxation.

Just take a moment right now,

Notice how you feel.

Notice when you start to connect to your breath,

You start to draw more attention within.

Just let your breath be natural now,

You're not having to force the inhale or exhale.

Now without any effort,

You're gonna start to gently and slowly blink your eyes and with each number I say blink once just gently staring at a spot ahead of you and pause for a few seconds between each number.

Ten,

Nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One and zero.

Now allow your eyes to gently close and when you do this feel yourself completely let go.

Now I'm gonna take just a gentle scan through your body,

Just checking in with your body today.

I'd like you to focus now on the sensations at the top of your head.

Just notice how the top of your head feels and move your focus down to your eyes.

Notice how your eyes feel and ask them to relax.

Notice how the back of your head feels against the surface below.

How heavy does your head feel right now?

Then let your focus move to your nose,

Feeling the slight sensations of air moving in and out with your breath.

When you breathe in,

Imagine you are being filled with this beautiful natural energy.

When you breathe out your body feels lighter and more relaxed.

Now focus on your ears,

Notice how they feel and what they hear around you.

Try not to hear every single noise.

Just see if you can narrow in on the sounds of my voice,

The sounds of the waves and music.

Notice the sound that resonates through my voice and allow it to soothe you.

From here forward you can only hear my voice guiding you.

All other sounds passing through,

Just allow them to let go and drop into a deeper state of rest.

Now focus on your mouth,

How does it feel?

What do you notice?

Now move your focus down to your neck and shoulders.

Is there any tension here that you can ask to release?

Move your attention slowly to each arm all the way down to each fingertip.

Notice any sensations on your fingertips.

Allow your focus to go to your chest.

Relax your chest and your upper back.

If you notice any tension here,

Just ask it gently to release.

Now bring your focus to your heart.

As you connect into it,

Can you feel your heart beating?

Relax your heart.

Now focus on your lungs.

Allow them gently expanding and contracting as you breathe,

Delivering oxygen to your body.

Now allow your focus to move into your vital organs,

Into your digestive system,

Into your urinary system and your reproductive system.

This awareness in this deeper lower part of your belly and your pelvis.

Sending a beautiful healing,

Nourishing energy here.

If you are experiencing any pain,

Any cramping,

Use your breath to send a beautiful healing energy to the space.

As you breathe in a golden light sending down deep into your belly,

Deep into your reproductive organs.

As you exhale,

It's an invitation for that pain to shift for it to clear and release.

Letting go of any stagnant energy,

Letting go of any blockages.

Breathing in a beautiful golden light flowing down deep into your centre,

Nourishing your body anywhere and just feeling a block or you're feeling pain or you're feeling cramps.

As you exhale,

An invitation to soften,

To let go,

To shift.

And then now notice your lower back and how it gently presses against the surface you're on.

If you feel any lower back tension,

Invite your back to relax.

Now notice deeper into your hips,

Any sensations here.

Invite in front of your hips to let go.

As you drop into a deeper state of relaxation,

This is allowing healing to take place in your body.

Now allow your focus to move down each leg,

Slowly relaxing your legs.

Your legs carry you around all day.

They deserve to relax fully.

When you feel a wave of relaxation,

Move all the way down to your feet and to your toes.

We're gonna take our focus back up in your body from your feet up to your head and you're gonna imagine gently drawing up your favourite colour throughout your body to heal and nourish deeper.

So whatever colour comes to mind,

Bring it in through your toes and your feet.

As it moves up your legs,

Passing over your knees and into your pelvis and hips,

This beautiful colour is filling up your reproductive organs,

Your digestive and urinary organs,

All the way up through your belly,

Into your vital organs,

Your lungs,

Your heart.

You feel this colour filling you up and healing you.

As it glows in your heart space,

Notice how happy you feel while you're doing this.

Feel this colour travel across your shoulders and down each arm into your fingertips.

This beautiful colour is now moving up your neck,

Healing any tension here as it goes.

This colour then nourishes your mouth,

Your ears,

Your nose,

Your eyes.

It fills every tiny space in your brain,

Encompassing your mind,

Healing it as well.

It moves all the way up to the top of the head where we began,

Feeling your whole body nourished,

Healing.

Notice how completely relaxed your entire body feels right now.

Now become aware of every part of your body,

Your body in this present moment,

And being present with yourself and how you feel.

Dwelling on your pain is essentially practising being in pain and identifying it as yourself.

But pain is just an experience we are aware of.

Can you send this experience compassion?

Send it love.

Can you be okay with this pain?

Understand that you are not your pain.

It is only an experience in this form of your body.

Now send a deep sense of gratitude and love to yourself for taking this time for you today.

Gently allow yourself to come back to the present moment in your own time,

And breathing in this fresh air,

And bringing back all that you have learned today for this deep relationship with your body,

And connecting into it to nourish and heal.

Now whenever you are ready,

Start to take a few deeper breaths.

Start to wiggle your fingers and toes a little for movement,

And open your eyes,

Coming back into the present moment,

Coming back into your day,

Feeling calmer,

Feeling more relaxed and at ease within.

Reviews

Thus was really helpful. It really eased the tension in my body and helped me to feel calm and focused.
Many thanks 🙏