Hello Everyone,
Thank you for joining my Insight Timer Meditation.
I am so grateful to spend this time with you all.
I have personally managed pain for most of my adult life and so have lots of personal experience.
I have learned so much from managing and witnessing pain.
I am grateful for the teachings that have come from this suffering and today I am happy to join with you to offer you some assistance,
Your journey of managing pain.
Let's begin by greeting ourselves with love and ease.
Gently find a comfortable position.
You can lie down or sit whatever makes you feel more relaxed.
Just make sure that your back is also supported.
Let's together take a few long breaths.
As you start to settle comfortably,
Start noticing how you are feeling at the moment.
Try not to change anything,
Just keep observing your body and your mind.
Remember that pain management starts with observation.
Where do you feel the most of your stress?
Where the location of your pain?
What portion of your body is the most relaxed and at ease?
Now try to take a slow deep breath in,
Then exhale slowly,
Continue breathing in and out.
Do not try to change anything or make anything happen.
Focus on how your body feels as a whole.
Notice every sensation without trying to change anything.
Take notice of the different feelings that your body receives or experiences at the moment.
Take a few seconds to think about the pain that you are experiencing.
Let's stay focused on a point of discomfort long enough to notice how your body feels is always changing.
Notice that how you think is different from one moment to another.
A moment from now you may feel slightly dissimilar from how you feel right now.
Just observe.
Keep observing as each second passes.
Pain is unwanted and hard to manage,
But let's join together.
I am with you.
Let's try to look at your pain with acceptance.
Admit the way you are feeling at this moment physically and emotionally,
Be it positive or negative.
Let your body and attention to just be.
Be accepting,
Keep observing.
Now try to repeat silently to yourself after me.
I accept myself at this moment.
I accept this pain I have experienced or experiencing.
I am letting go of the need to control or to change.
I am accepting the pain.
I am inviting pain to be my teacher or my guru.
I will slowly release myself from the urge to change anything.
I am accepting myself lovingly and this pain.
Remember that there is nothing you need to be doing at this moment besides accepting the moment just as it is.
Observe your pain again and notice that you can alter the pain slightly.
See if you can change the pain just a little.
With the pain,
Pinpoint its exact location.
Visualize that instead of the pain,
That certain area is starting to feel cool,
Even a bit cold.
It is as if you have applied an ice pack to this area.
Keep feeling the cold sensation.
Soon that area might even start to feel a little less cold,
Slowly becoming closer to how the rest of your body feels.
Now focus on this part and imagine a slightly different feeling.
You choose what you want to feel.
You may wish to picture the feeling of enjoyable tingling,
Warmness,
Whatever brings you comfort.
Imagine this feeling now.
Imagine the sensation exchanging just a little bit of the pain and a little bit more of the discomfort.
Sense this new feeling rising pleasantly.
Take slow deep breath in and then slowly breathe them out.
Keep breathing in and out,
Breathe in,
Breathe out.
Keep doing the slow breathing and steadily as you are now to move to calm your mind.
Try to have an attitude of passive acceptance,
Accept the state you are in.
Continue to focus your mind on the word you will be repeating.
Breathe in,
Breathe out slowly,
Breathe in,
Breathe out.
If you are distracted by a thought,
Or a feeling,
Or a sensation,
Or a emotion,
Bring your mind back,
Breathe in,
Breathe out,
Let go,
Breathe in,
Breathe out,
Let it be.
Notice of how your body feels.
Check how relaxed your muscles are.
Notice how calm your mind is.
You can try to keep or remember this feeling of relaxation with you as you go back to your daily activities.
Slowly come back into your body now.
Breathe in and breathe out.
Notice your mind and body as it is becoming more conscious and alert.
Keep sitting or lying for a moment now and open your eyes,
Observe the room around you.
When you are prepared,
Return to your normal activities,
Keeping with you an internal reserve of a sense of calm and relief.
In my journey with pain,
I know for sure I cannot walk away from it.
It is part of our life journey,
An inevitable part of our life.
We cannot just push away.
We have to mindfully learn to manage it by getting present and aware and looking for the teachings.
Look for how this practice gives you wisdom and acceptance.
This has been the best remedy for me and I hope it helps you also.
Thank you for joining me.
May you be well.
May you be happy.
May you be peaceful.
Choose loving kindness.
