This mindfulness-based meditation will guide you through observing your physical pain objectively. By describing the sensations of your pain in the present moment, with kindness and curiosity, notice what happens to it.
Hello and welcome welcome to this mindfulness based meditation you're here because you're experiencing some physical pain or chronic pain i am so sorry i know how difficult that is so let's see if we can ease your pain a little or a lot to start make yourself comfortable wherever you are on your chair or on your bed you can be sitting 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 with your eyes closed or open as you wish whatever makes you feel safe and comfortable and we can start with three big breaths at your own pace breathe deeply by expanding your belly and exhale through your nose or mouth whatever you prefer this helps tap into the rest and digest system rather than the fight flight or freeze especially the deep breath and the deep exhale then keep breathing normally at your own pace notice your shoulders and relax notice your jaw and relax notice your eyes and the space between your eyes and relax and just keep breathing i'll ring the chime once listen all the way until the end and listen now let's bring your attention to your physical pain i'll help you describe it as objectively as possible i'll guide you don't worry we'll describe it as objectively as possible without judgment in other words with kindness and curiosity just notice so first where is your physical pain where is it exactly is it in your leg the right one or the left one your arm your back your toe your toe wherever is it just notice if it has a shape go all around it as if you were drawing the outline just notice the the outline where the pain starts and stop maybe a small shape maybe a big shape then go inside this shape and describe the pain as much as you can i know sometimes it's not easy to describe physical pain try your best we're not looking for perfection if it has a color which one is it maybe several colors if it has a temperature is it more warm or more cold or nothing how does it feel does it feel rough numb soft any sensations describe them as best as you can just notice without judgment acknowledge this pain that is here to tell you something as you pay attention to it do you notice that it's changing or not is it becoming stronger or weaker or perhaps staying the same is it moving inside the shape or is it going somewhere else in which case you can follow it just notice just notice if you even notice it moving away going away like leaving your body through your feet or anywhere for instance follow it and let it go and maybe the pain will come back and that's okay too as we describe our physical pain objectively we might notice it never stays the same it's always in movement and sometimes it might even disappear even if it's only for a second just notice i'll give you a little moment to keep paying attention to the pain a little moment to keep paying attention to your pain by yourself try to keep describing it follow it just notice and be kind with yourself cry if you need to everything is welcome here if you are distracted by your thoughts it's okay to just notice them and come back to your physical body and your physical pain where is it how does it feel does it have a color or temperature is it moving around or not keep going as long as you like just notice if you're ready to come back i'll ring the chime once more just listen again if you would like to stay here as long as you like please do and whenever you're ready you can bring back your awareness to one part of your body that does not part of your body that does not hurt and then the rest of your body perhaps your feet and your hands your back maybe feel your back touching your chair or your bed and your feet touching the ground or your bed perhaps take a deep breath and relax and whenever you're ready you can open your eyes thank you for joining me and taking care of your physical perhaps chronic pain i know how it is pain i know how it is this is very difficult so be kind to yourself and come back here as much as you like if that was helpful take care of yourself thank you
