This is a guided visualization meditation for reducing pain in the body and mind.
Find a comfortable,
Quiet space where you won't be disturbed.
You can sit down or lie down,
Whatever feels best for you.
Feel free to close your eyes and take a deep breath in through the nose and exhale slowly through the mouth.
Again,
Inhaling through the nose,
Exhale it out.
Slow inhale through the nose,
Sigh it out.
One more gentle inhale through the nose and release.
Allow your body to relax as you prepare to embark on a journey of deep healing and release.
Stick with this meditative breath through this practice.
So let's take another deep breath in,
Filling up the lungs and the belly as much as comfortable and slowly exhale and release any tension you may feel in the body.
With each inhale,
Imagine drawing in pure healing energy.
And with each exhale,
We want to release discomfort,
Tension,
And worry.
So inhale pure energy light through the nose,
Let out the discomfort.
Inhale that energy through the nose,
Let go of tension.
Again,
Drawing in pure healing energy through the nose.
Exhale out worry.
Now bring your awareness to your body.
Feel yourself fully supported by the surface beneath you.
Imagine roots extending from your body into the earth,
Grounding you and anchoring you in stability and safety.
Breathe deeply and with every breath,
Feel yourself becoming lighter and more at ease.
Gently bring your attention to the top of your head.
Imagine a warm golden light beginning to glow at your crown.
This light is pure energy healing,
Filled with warmth and comfort.
As the golden light flows down,
It melts away any tension in your forehead,
Softens your eyes,
And relaxes your jaw.
You feel any tightness dissolving as this soothing light continues downward.
Take a few breaths here.
Now the warm light spreads through your neck and shoulders.
With each breath,
Imagining it melting away any stiffness or loosening any knots of discomfort.
Take a few more breaths.
Gently inhale through the nose.
Let out that discomfort.
Two more.
Last one.
The light gently moves through your arms,
Down to your hands and fingers,
Filling them with ease and relaxation.
As it travels down your spine,
Feel it releasing any pain or pressure,
Replacing it with a deep sense of relief.
Your chest expands effortlessly with each inhale,
Allowing your heart to open and tension to fade.
The golden light continues to your abdomen,
Soothing your stomach and low back,
Calming any tension or unease.
A few more breaths.
Now it moves down into your hips,
Thighs,
And calves,
Flowing like warm honey,
Easing any aches or discomfort.
Take three more breaths here.
One more breath,
Relaxing those hips and thighs,
Knees and calves.
Finally,
The golden light reaches your feet and toes,
Grounding you in healing and peace.
Your entire body is now bathed in this radiant energy,
Feeling light,
Comforted,
And at ease.
Now picture the pain or discomfort in your body as a dark,
Heavy cloud.
Notice where it lingers,
Perhaps in the shoulders,
The back,
Or another area.
Imagine this golden light gathering around the cloud,
Surrounding it with warmth and healing.
With every inhale,
The light grows stronger,
Gently lifting and dissolving the cloud.
With each exhale,
The pain dissipates like mist carried away by the breath.
If your pain has emotions attached to it,
Acknowledge them with kindness.
Allow the golden light to embrace them,
Transforming them into softness and peace.
Let's take a few breaths here.
Smooth inhale through the nose.
Gentle and slow inhale through the nostrils.
One more smooth and slow inhale through the nose.
And release.
See this golden light expanding beyond your body now,
Creating a protective,
Healing aura around you.
In this space,
You feel weightless,
Free,
And deeply at ease.
Now bring your awareness to your mind.
If there are worries,
Stress,
Or negative thoughts,
Imagine them as leaves floating down a gentle stream.
Each thought drifts by,
Carried effortlessly away by the water.
There is no need to hold on to them.
Simply watch them pass,
Knowing that you are safe in this moment.
As the water flows,
You feel lighter,
Your mind clear,
Your heart open.
Peace washes over you,
Filling you with a profound sense of comfort and relief.
Take a deep breath in through the nose.
Slowly exhale.
Gentle inhale through the nose.
Let it out.
Smooth and slow inhale through the nostrils.
Gently wiggle your fingers,
Wiggle your toes.
Become aware of the present moment.
When you're ready,
Slowly open your eyes.
Bring this sense of ease and healing with you throughout the rest of the day.
Know that this state of relaxation and relief is always within you,
Ready to be accessed whenever you need it.
Take one last deep breath in.
Let it go,
My friend.
You are whole.
You are at peace.
You are free.
