Welcome to this meditation focused on healing physical pain.
I'm Dr.
Kim,
A holistic chiropractor and online back pain coach.
For the next 15 minutes,
We will focus on healing pain through breath work,
Progressive muscle relaxation,
Heart chakra opening,
And visualization of your ideal reality.
Repeat this meditation for 30 days and watch your life change.
Find a seated position,
Roll your shoulders back and sit up straight.
Close your eyes.
Begin by taking a deep breath in through your nose,
Filling your lungs completely.
Hold.
Now exhale slowly through your mouth,
Making your exhale longer than your inhale.
Let's do this together for a few breaths.
Exhale 2,
3,
4,
Hold.
Exhale 2,
3,
4,
5,
6,
7,
8.
Continue this pattern,
Allowing your body to relax more with each exhale.
Now we will move through a progressive muscle relaxation,
Starting from your feet and moving up to your head.
Send your energy to your feet.
Pull your toes upwards towards the ceiling and hold.
Now release.
Feel the tension in your arches melt away.
Bring your attention to your thighs.
Tense your thigh muscles,
Hold.
Now release.
Focus on your hips and glutes.
Tense these muscles,
Hold.
Now release.
Bring your awareness to your stomach.
Tense your entire core and hold.
Now release.
Now let's activate your upper back.
Raise your shoulder blades together,
Hold.
Release.
Send your focus to your hands.
Tense your hands into fists,
Hold.
Now release.
Bring your awareness to your face and jaw.
Clench your teeth,
Activating your jaw muscles,
Hold.
Now release.
Notice any tension in your forehead.
Notice your eyebrows contracting these muscles,
Hold.
Now release.
Lastly,
You are going to contract every muscle in your entire body.
You may feel yourself shake and that's perfectly okay.
Contract and tighten every single muscle in your body,
Hold.
Now release.
Shake out your hands and feet.
Notice the energy buzzing and tingling throughout your entire body.
Take a moment to enjoy this feeling.
Let's use this energy to heal.
Bring your awareness to the center of your chest,
Your heart chakra.
Become aware of the beating of your heart.
Your heart is pulsating with a brilliant energy.
Bring your shoulders back and open up your chest.
Imagine the energy of your heart coming out of your body and filling the room.
Keep your heart open and stay in this space.
Now is the time to create your vision of your ideal self.
Imagine yourself engaging in your favorite activities with ease and joy,
Free from pain.
Be yourself moving effortlessly,
Smiling and enjoying life.
Hold on to this image of freedom and feel the uplifting emotions that come with this vision.
Stay in this space.
As you hold this vision,
Know that you are capable of living in this reality.
Feel the emotions of ease,
Joy and freedom from pain.
Let these feelings fill your entire being.
Bring your awareness back to the present moment.
Wiggle your fingers and toes and feel gratitude for your entire body.
During the day,
Come back to this vision of your ideal self.
Remember to repeat this meditation every day for 30 days.
You can teach your body to heal and transform your experience of pain.
I'm Dr.
Kim from Your Quiet Light.
Happy healing and I'll see you tomorrow.
