Hello,
I'm Zoe from Yoga Works for Over 40s.
Yeah,
Sending you a guided pain release meditation all the way from Bondi,
Sydney,
Australia.
So just get yourself into a comfortable position.
It doesn't matter whether you're on a bed or a chair,
But just feel that you can sink back and feel your body totally supported.
You don't need to hold on to any of your area of your body.
Just make any adjustments that you might need to make so that the body feels totally comfortable.
And become aware of your breathing.
Just feel the breath as it touches the nostrils as it goes in.
Notice the temperature of the breath as it touches the nostrils.
And then feel the breath as it comes back out again.
And let's just do a nice big sigh together.
So let's inhale.
And let's do it again.
Nice big inhalation.
And as you breathe out,
Let the body just sink into the floor of the chair.
Let the body become soft.
Nowhere to go,
Nothing to do but be right here,
Right now.
Now take your mind through your body and go to where you feel a strong sensation.
Feel the sensations there.
It might be a tingling or a throbbing or an ache.
Just take your awareness into that area.
And imagine that you can put a mouth there and that you can direct your breathing to that area.
And just direct the breath with your mind's eye to where you feel those strong sensations and breathe out.
Just breathe out.
And as you breathe out,
Just as a balloon softens when the air leaves it,
Let your body soften.
So breathing out through the sensations.
Often when we have pain,
We can tighten around a specific area that's hurting.
We can do that through fear.
Let's just breathe out.
Keep your awareness there,
Softening.
We kind of grasp the area with our mind.
So with an intention to release,
To let go of the grip.
Just breathing out,
Softening,
Releasing.
Just releasing around the area.
Do you feel it's hot and inflamed?
Or is it a deep,
Deep sense?
If it's hot,
Can you send a cooling breath to it?
So you can roll your tongue and breathe out through your tongue as if you're breathing this cooling breath onto the inflammation.
Can you get a sense of how big the pain is?
Is it small or is it large or is it medium?
Where does it go?
Can you get a sense of the beginning and the end of the radius or the length of this sensation in your body?
Can you keep softening?
As you soften,
You might get a sense that it becomes smaller and smaller as you release,
As you trust,
As you soothe.
Just relax all the muscles.
Let's relax them from the top of your forehead to your eyebrows.
Release down from your eyebrows to your jaw,
From your jaw to your shoulders,
Down the front of your chest,
Down the stomach,
Around your hips,
Down to your knees,
Down to your feet.
Let's go under your feet,
The ball of the foot,
The arch of the foot,
The heel,
Around the ankle,
Up the back of the calves to the knees.
Your backside and up your back to your shoulders,
The back of your neck,
Up over the back of your head,
Releasing with each exhalation.
Let the body surrender.
Just release it.
Take your mind now to where you feel the greatest sensation.
What does it feel like?
Can you soften there?
Can you breathe through it?
Can you release your grasp?
Just breathing through it.
Releasing,
Letting flow.
Let the energy release around the grasp.
Just let your body be soft.
Focusing in on that strong sensation.
Going right up close to it,
Allowing yourself to blow on it.
Let it be soft.
Let it release.
Let your whole body relax.
From the top of your head to your shoulders,
Down to your buttocks,
Down to your feet.
Both legs relaxed.
Both arms are heavy.
Your whole body is just allowing itself to be supported.
No need to hold on to any muscles in any way.
Just let the breath wash over the body.
Just let the body soften,
Releasing around any pain.
Releasing,
Softening,
Surrendering,
Letting it flow.
And now bring your awareness back into the room.
Back to your breath.
Back to your body.
Back to the sounds.
Coming back into you.
Run your thumbs across your fingertips and wriggle your toes.
And just allow yourself to be relaxed and soft and still.
And this lends our pain release.
You can follow us on YogaWorks4Over40s.
Com.
Thank you for listening.
