This is a guided meditation for making room for pain or discomfort.
It's common to tighten around discomfort.
It's common to have fear around experiences of pain.
You will tense your body when you're struggling,
Trying to rid yourself of the unpleasantness.
In this guided meditation,
We're going to focus on making room for the pain rather than tightening or tensing and aggravating the discomfort that we are experiencing.
Welcoming in pain and joining with it in a caring,
Loving manner gives us the opportunity and the power to retrain our minds to relax into the sensations and the data that our brain and our body is sharing with us.
This helps us build non-reactive awareness and deepens our personal relationship to ourself.
As always,
I invite you to find a soothing,
Comforting position.
And if you'd like to invite in the loving self-avening touch,
Please do so.
Let's begin with a gentle breath in,
Allowing the mind and the body to relax as you exhale.
We're simply going to allow any pleasantness to exist alongside any experiences that are unpleasant,
Allowing tension to simply be.
Let's deepen our breath and invite in an experience of relaxed calm.
Take a moment to tune into any painful emotions or feelings you're experiencing right now.
Don't fall into the story,
But simply recognize the experience that you're witnessing,
The sensations that you're feeling.
Tune into your emotional world and notice the feeling state that aligns alongside this discomfort.
Is it sadness or fear?
Perhaps frustration or disappointment?
We often believe that pain simply carries the experience of pain,
But our brain will align with stories about who we are because we experience pain.
What does it mean about us who live with pain?
These stories enhance our reactivity to the simple pain sensation that is ultimately just there to alert us to discomfort.
Dressed as a dog or a cat or a horse can experience pain,
So do we,
But they do not fall into stories of shame or brokenness around their pain.
Their pain simply is,
And they adjust course until pain happens.
In this experience here and now,
Simply invite the sensation of discomfort or pain to just be.
If thoughts arise,
Simply invite them to pass through and return your awareness to your breath and the experience of your body living in the here and the now.
Let's begin making space for the emotion that you're noticing and welcome in some loving moments of self-compassion.
Remember our intention is to care for the pain rather than push it away.
As you turn your attention to the sensations that you're noticing,
Invite in these loving phrases,
Reaching the experience of your body,
Sharing the thought you and your loving body are welcome here.
Thank you for sharing with me that there is pain.
There is space for this experience of pain,
And I welcome you,
Body,
With compassion and I'm grateful that you're honoring me with this information,
Gently breathing in,
And as you release the breath,
Moving into a deeper state of relaxed calm,
Begin offering the phrases of compassion to the experiences of pain or difficulty.
Hello,
Body.
You are welcome here.
Thank you for sharing your experiences with me.
There is space for you here,
And I welcome you with compassion,
And I am grateful that you are sharing with me.
As we bring this gentle,
Loving,
Noticing meditation to an end,
I invite you to repeat these phrases of loving self-compassion or even take a moment to write them down to revisit in the future,
Continuing the opportunity to connect with your intention to tend to the experiences of pain and distress with a loving and caring open heart.
And as you wrap up,
Again welcoming a gentle,
Loving breath to the count of four,
Three,
Two,
One,
And softening your body as you exhale to a count of six,
Five,
Four,
Three,
Two,
One,
And inviting your shoulders to drop,
Your jaw to relax,
And the body to soften as we return to the present moment and the here and now.
Oh my God.
