Hello and welcome.
You're here because you're experiencing some physical pain and perhaps some chronic pain.
I'm so sorry,
I know how that feels.
That's very difficult.
So let's see if we can ease your pain a little,
Maybe a lot.
Just be curious.
So first,
Make yourself comfortable in your chair or on your bed.
You can be seated or laying down.
Whatever makes you feel comfortable.
Make sure you're warm enough and go get a blanket if you need to.
You can do this meditation eyes closed or open as you like.
Whatever makes you feel safe and comfortable.
Let's start at your own pace.
Whenever you're ready,
With a big breath,
Breathe in deeply by expanding your belly and breathe out completely as much as you can.
When we breathe through the belly and when we breathe out more than we breathe in,
We tap into the rest and digest part of the nervous system,
Not the fight,
Flight or freeze.
And when we have physical pain or chronic pain,
We do tap into the fight,
Flight or freeze.
So we need to tap into the rest and digest and this is what we will do today.
Then keep breathing normally at your own pace.
Relax your shoulders.
Relax your jaw.
And your eyes.
And relax your whole body.
I will ring the chime and listen all the way until the end.
Keep breathing.
A lot of the time when we're in pain,
We have a tendency to focus on it.
But really,
There are other parts of our body that don't hurt.
And this is what we'll do today.
We'll try to find other parts of our body that do not hurt so we can tap into the rest and digest and heal.
So first,
Let's acknowledge your physical pain.
Notice it.
Where is it?
Is it in your leg or your arm or your belly or your toe?
Wherever it is.
Is it on the left,
On the right side of your body?
And how does it feel?
What are the sensations of this pain?
If you could describe it,
How would you describe it?
And perhaps it has a color,
A temperature.
Whichever sensations you would like to use to describe this physical pain.
And how would you describe it?
Physical pain.
Try to be mindful of it without judgment.
Now,
A lot of the time,
It's not the whole body that hurts.
There's most likely another part of your body that is pain-free.
I hope so.
So I'm going to invite you to find a place in your body that is pain-free.
If your pain is on the right leg,
Perhaps your left leg does not hurt.
This could be the place to focus on now.
Or it could simply be a baby toe or your lips touching.
Anywhere pain-free.
Maybe a finger.
Maybe a finger.
And notice how that feels.
What is a part of your body that is pain-free?
What does it feel?
If you were to describe it,
How would you describe it?
Does it have some temperature?
Maybe a color?
It might be more subtle than the part of your body that hurts.
That's okay.
It might be difficult to describe it.
But at least it's pain-free.
So try to notice it.
Pay attention to it.
Pay attention to it.
Hopefully you did find a body part that is pain-free.
And feel if you can relax into it.
Now,
You can go back and forth between your physical pain and the pain-free area.
When you notice the physical pain,
Acknowledge it.
It's telling you something.
And maybe you can acknowledge it by saying something like,
And go back to the area that does not hurt.
And relax into it.
And you could go back and forth for a little moment between this physical pain area and your pain-free area.
Back and forth.
If you sicken at a time,
You can go back and forth for a little Back and forth.
If you sicken at a time,
Or longer.
What we're doing is that you're teaching your nervous system that there's a place in your body that is okay,
That is safe,
And that you can tap into it so that you can heal.
It gives a break to your whole body.
I will give you about a minute to keep going back and forth between the physical pain.
Acknowledge it.
And go back to the pain-free area.
You can stay in the pain-free area if you prefer as well,
If you can.
Or go back and forth between both.
And relax.
You can keep doing this as long as you like.
And whenever you're ready,
You can start coming back here.
I will ring the chime once and listen.
Again,
You can stay here as long as you like.
And whenever you're ready,
You can bring back your awareness to the part of your body that does not hurt to start,
So that you can relax into it.
And then bring your awareness to the rest of your body.
Your feet,
Perhaps touching the ground,
The floor,
Or the mattress.
Your hands,
Perhaps touching your legs or your bed.
And your back,
Touching your chair or your bed or nothing.
Notice how you're feeling right here,
Right now.
Take a breath.
I hope this helped you find another way to ease your pain.
Thank you for joining and taking care of yourself.
And keep being kind to yourself.
Have a beautiful day.
Bye.
