Hello and welcome.
Welcome to this self-compassion meditation to ease chronic pain.
You're here because you're experiencing some physical pain or chronic pain and I'm so sorry.
I know how difficult that is.
So let's see if we can ease your pain a little or a lot.
Make sure you're comfortable wherever you are.
Sitting on a chair or laying down on a bed.
Make sure you're warm enough.
Go get a blanket if you'd like to.
Make sure you're relaxed and then that maybe nobody can come and bother you.
Maybe close the door if you can.
You can be eyes closed or open as you like.
Whatever makes you feel safe and comfortable.
Whenever you're ready,
Let's start with three big breaths at your own pace.
Breathing deeply by expanding your belly and breathe out by exhaling as much as you can.
This helps tap into the rest and digest part of the autonomic nervous system rather than the fight-flight-or-freeze.
And then keep breathing normally and try to relax your shoulders,
Your jaw,
Your eyes.
Relax your whole body and keep breathing normally.
Don't force any breath.
It's shallow if it's shallow.
It's deep if it's deep.
I'll start the chime and listen all the way until you cannot hear it anymore and then come back to your breath.
And listen.
And now let's start bringing your awareness to your physical pain.
Just notice where is it.
Is it on the left side of your body or on the right side?
Is it on your upper body or lower body?
Is it in your feet,
Your leg,
Your arm,
Your belly?
Just notice.
How does it feel?
Does it have any color or colors?
Does it have a shape?
Is it small?
Is it big?
Does it have a temperature or is it cold?
Is it warm?
Just try to notice any sensation you can describe or at least notice.
And feel if you're tense about it or if you're relaxed.
Feel the unease,
The uncomfortable parts in your body.
Now I will guide you through the steps of self-compassion,
The first step is mindfulness.
Acknowledging our pain.
There's different ways to do this.
I will give you a few phrases and you can repeat them in your mind or out loud if you can,
Whichever works for you.
And let's acknowledge this pain.
Ouch.
This hurts.
This is difficult.
This is what physical pain feels like.
This is what chronic pain feels like.
With those phrases,
We try to acknowledge our pain in the present moment.
We try not to deny it and we try not to push it away as it is here.
You can use your own words.
I'll give you a moment to feel the pain.
Acknowledge it with your words or the phrases that I just mentioned.
And now the second step of self-compassion is common humanity.
It's about connecting to other people in the world that are suffering just like you.
You are not alone.
I'll repeat some phrases that you can repeat yourself in your mind or out loud as you wish.
Suffering is part of life.
I am not alone.
Other people hurt just like me.
This is how people suffer.
Try to connect to other people in the world that are suffering.
Perhaps it's someone you know or you can imagine someone in the world who's also suffering.
And you can either repeat those same phrases or make up your own words,
Whatever you prefer,
And keep trying to connect to the common humanity.
And third step of self-compassion is self-kindness.
We'll use gentle touch and kind words.
So first,
If that feels comfortable,
You could hug yourself or place one hand or two hands on your belly.
To hold yourself.
Or if you can,
Place one or two hands on your physical pain,
If it's reachable,
If it doesn't look awkward.
Give yourself some gentle,
Calming,
Healing touch.
And now some phrases that again,
You can repeat in your mind or out loud.
I wish to give myself what I need.
I'm starting to accept myself as I am.
I'm starting to accept my pain as I am.
I forgive myself.
I am strong.
I am patient.
And I'll give you a little moment again to keep hugging yourself and repeat those words or create your own words,
Anything you need.
What are some kind words that you would need right now that you would love to hear?
Just give those words to yourself and be kind.
And now take your time,
Stay where you are.
Take a moment to feel the pain and thank the pain for trying to tell you something.
And thank yourself for taking care of yourself.
This is really hard and you're taking care of yourself.
You're taking the time.
And if you feel any ease,
Just try to savor that moment of peace,
Of healing,
Of care.
I hope this helped you find at least a little moment of relief and hope.
I know how difficult that is.
Be kind to yourself.
You can stay where you are as long as you like.
I'll ring the chime.
And again,
You can stay here as long as you like.
And whenever you're ready,
You can bring back the attention to a part of your body that is pain-free,
Even if it's a little finger or your lips.
And then bring your attention to your whole body,
Perhaps starting with your feet on the ground or in the bed,
Your hands,
And then to your whole body.
And maybe take a deep breath in again and out.
And relax.
Remember,
You're not alone.
Be kind to yourself.
And have a beautiful day.
Bye now.
