Hello,
I'm Heather and welcome to Softening the Edges,
A somatic meditation for chronic pain.
Let's begin by giving yourself permission to settle in whichever way feels safest for your body today.
You're welcome to sit,
Lie down,
Keep your eyes open,
Or gently soften them.
Nothing in this practice needs to be done perfectly.
You get to choose what feels right.
Take a moment to notice the space around you.
Allow your eyes to land on something that feels neutral or pleasant,
A color,
A shape,
A texture.
Allowing your body to register that you are here in this moment.
If it feels okay,
Bring awareness to how your body is supported.
Maybe the chair beneath you,
The surface under your feet,
Or even the feeling of your clothing on your skin.
Choose whichever feels the most grounding.
There is no need to move towards any painful areas.
In fact,
You're invited to allow those places to stay in the background,
Held gently,
Without pressure or expectation.
Instead,
See if you can find one spot in your body that feels neutral,
Steady,
Or less activated.
It could be your hands,
Your forehead,
Your breath as it naturally moves,
Or simply the sensation of the environment around you touching your skin.
If nothing feels neutral,
Simply stay with the external world.
Your anchor can be the room you're in.
As you breathe naturally,
Imagine your awareness widening a little.
Not zooming in,
But gently expanding,
Like opening a window,
Just a crack,
To let some fresh air in.
If the painful areas come into your awareness,
You don't have to interact with them.
You can simply acknowledge them with kindness,
Perhaps even whispering to them in your mind,
I see you,
I'm not forcing anything.
Then gently shift your attention back to your chosen anchor,
The feeling of neutral and safety.
Notice if there is any part of you that feels like it's holding tension for protection.
Your shoulders,
Jaw,
Stomach,
Or back.
You don't need to release it,
Just notice.
And if you notice that your body wants to soften,
Even by 1%,
Then give it permission to soften.
And if not,
That's completely okay.
Your body gets to decide.
Take a moment to sense any support that you feel,
The steadiness beneath you,
The rhythm of your breath,
The sense of being in a space that is held.
Slowly,
And only if it feels right,
You may say to yourself,
There is nothing I need to fix in this moment.
I get to go at my own pace.
I am allowed to feel supported.
Gently invite your awareness to come back into the room.
Looking around,
Noticing shapes,
Colors,
Temperature,
Sounds.
Invite each piece of sensory information to help your nervous system orient to safety.
Take one easy breath in,
And a soft,
Unforced breath out.
When you feel ready,
Allow this practice to settle into your body in whichever way feels supportive,
Carrying with you the reminder you are more than your pain,
And your body is allowed to soften,
Even a little.
