Welcome to this meditation designed to help release chronic pain by fostering a compassionate awareness of your body and breath,
So you can release tension and connect with a sense of calm within.
Take a moment to settle in,
Getting as comfortable as possible.
Lying down is ideal,
But if that's not possible,
Just find any position where you can relax without needing to move.
Close your eyes gently and start to connect with your breath.
Take a few deep breaths,
Inhaling fully,
Then exhaling with a deep calming thigh,
Releasing any tension stored in your body.
Now let your breath find its natural rhythm,
Noticing any sensation it brings.
You might feel the air moving through your nostrils,
The gentle rise and fall of your chest,
Or the movement of your belly.
Your breath is a reminder that the body and mind are connected.
Follow each breath from start to finish.
If thoughts start to pull you away,
Just notice them without judgment.
Then bring your attention back to your breath,
Gently,
Over and over,
Welcoming each distraction kindly.
Stay here a moment longer,
Noticing each inhale and each exhale.
Let your breath become an anchor that grounds you in the present moment,
Even as thoughts or sensations arise.
Now bring awareness to the places where your body makes contact with the surface supporting you.
Sense this support,
A solid,
Welcoming base.
Let this connection ground you in your body,
Here and now.
Allow now your attention to start traveling gently through the body,
Noticing the sensations that are present.
Begin by bringing your awareness to your feet.
What do you feel here?
Any warmth,
Coolness,
Tension,
Or maybe nothing in particular?
Welcome whatever you find,
Without judgment,
With kind attention.
Move your awareness slowly up to your ankles.
Your calves.
Your knees.
And your thighs.
As you notice each area,
Let the sensations just be as they are.
Now bring your attention to your pelvis,
Sensing the support and stability here.
Move your attention up to your abdomen.
Notice the soft movement as your belly rises and falls with each breath.
Just let this gentle movement happen without needing to change anything.
Shift your focus to your chest,
Noticing how each breath makes your chest expand and relax.
Feel free to explore each sensation,
Whether it's pleasant or not,
With an open accepting awareness.
If any thoughts or feelings come up,
Notice them like waves passing by,
Without holding onto them,
And return to this breath,
To this moment.
Now move your attention through your back,
The lower back,
The middle back,
And the upper back.
If you feel any discomfort or pain,
Try to let it be there,
Without resisting it.
See if you can meet any discomfort with this same gentle awareness,
Letting it be just as it is.
Bring your attention to your shoulders.
And then slowly down through each arm,
Into your hands.
Notice each finger,
And let yourself be fully present with whatever sensations are here,
Assuming them without any need for expectation.
Now gently focus on your neck and the back of your head.
Bring your attention to your face.
Feel your forehead,
Your eyes,
Your nose,
Your jaw,
Even your lips.
Notice any subtle sensations here,
The places that feel tight and those that feel more at ease.
Accept each sensation as it is,
With a gentle and kind awareness,
Without choosing one over another.
And perhaps,
Let a slight smile soften your features,
Allowing every part of your face to relax and open up to calm.
Finally,
Sense your whole body as a complete,
Connected unit.
Let each area open up to your awareness,
Noting any points of tension,
Whether sharp or subtle,
And also any sensations of calm.
Allowing everything to be just as it is,
No effort,
No expectations.
It's this simple,
Open presence that invites relaxation and calm.
Feel your entire body here at this moment,
Taking the sense of being whole as you are right now.
Allow a moment to recognize the calm that may be settling within you,
The ease that may be present.
Notice how your mind too may feel more peaceful.
Remember that these sensations of calm,
Stability and well-being are available to you and you can come back to them anytime.
Throughout your day,
Bring this compassionate awareness to your experiences by checking in with your body and noticing what's there,
Without judgment.
When you are ready,
Start to recognize with your surroundings by gently moving your fingers,
Your toes,
And then slowly open up your eyes.
