Begin by finding yourself in a comfortable position.
You might lie down or sit up,
However your body feels most comfortable right now.
This is a meditation for anyone experiencing pain,
Discomfort,
Or illness.
This is a safe space to invite all of the parts of you,
The parts of you that feel tense,
That feel scared,
The parts of you that are experiencing active pain,
The parts of you that are worried,
And also the parts of you that feel safe,
That feel hopeful.
Start by taking a deep,
Slow,
Cleansing breath.
Take your breath in through your nose,
Filling every place up,
And then let it out through your mouth with a sigh.
Do that twice more,
Inviting yourself fully into this present moment.
As your body softens and relaxes as much as it can,
Know that you are safe in this place to explore any and all sensations that are happening inside you,
For you,
And you're welcome to perceive them in any way that comes up.
Nothing is forced.
If it feels challenging to invite all of these parts into this meditation with you,
The challenging and painful parts,
The optimistic and grateful parts,
If it feels hard to hold all of that right now,
Imagine that you're in a beautiful place out in nature,
A place that feeds you with vibrant,
Purifying energy.
Imagine you can absorb energy from this landscape,
This environment,
Whether that's the sky or the sunshine,
A waterfall,
A grassy plain.
Allow your breath to remain comfortable.
Now begin to shift your awareness back to your physical body as it's resting here right now,
And if you have an area of active pain or discomfort,
Move your attention towards it now.
Let go of trying to resist it.
Let go of pushing it away.
Let go of making it the enemy.
With grace,
Turn your inner awareness onto this experience of pain.
Notice what it looks like.
Notice its qualities,
Its sensations.
Notice how much space it's taking up in the body.
Does it have clear boundaries?
Does it feel alive?
Could it be responding to your attention in some way?
Notice if the experience of pain begins to shift as you watch it with kindness,
With the intention to understand it,
With the intention to listen to what it needs to tell you.
If you like,
Speak to your pain.
Tell it that you are witnessing it.
You're not turning away.
Tell it that you are ready to hear its story.
You are ready to hear its cry for help.
Tell it that you care,
And that you're paying attention now.
Tell it that you love it,
And that you won't abandon it,
Nor will you push it away.
Imagine welcoming it with open arms.
Can you open your heart more to this experience of pain,
With kind ears and a kind touch?
Can you ask it what it wants you to know?
Keep listening with compassion,
And ask your pain or discomfort if it might like to take up even more space.
If it feels compacted,
Sharp,
Intense,
Or dense,
Invite the pain to spread,
To take up space,
To become more comfortable itself.
Give it your permission,
With love.
Do you notice the experience of sensation shifting?
Are the boundaries of this pain changing or spreading?
Is it perhaps becoming softer,
Or a little more dull?
If the pain has a color that you can sense,
Has that color shifted as it spread its boundaries?
Tell the pain,
Thank you,
I am listening now.
Thank you,
I am listening now.
I am here for you.
I will not cover you up,
Shove you down,
Ignore or bury you again.
You have my ear.
Now allow your awareness on this area to soften,
And move your attention to another part of your body,
Any part of your body that feels comfortable right now,
That feels unaffected.
Maybe it even feels good.
Any part of the physical body that feels comfortable right now,
No matter where.
Notice that sensation.
And if that spot,
That area had a color,
What would that color be?
Imagine that color as a dim light,
Starting to radiate around that area.
And as you breathe,
This light continues to grow brighter,
And begins to spread slowly throughout the rest of the body.
Gradually,
Limb by limb and part by part,
From the deepest bones and cells all the way out to the skin and beyond,
This comfortable,
Healing light begins to spread,
Illuminate and fill the entire body,
Every square inch.
As the entire body is radiating with this color,
Imagine it extending outside the boundaries of the skin just an inch or two,
Around the entire shape of your physical body,
As it sits or lies here.
Every time you breathe in,
It brightens.
Every time you breathe out,
It dims,
Just like this bright light is breathing with you.
This healing light is alive,
Actively purifying,
Shifting and changing our cellular input.
If the light feels warm,
Allow it to comfort you,
Like a big embrace.
If the light feels cool,
Allow it to comfort you,
Reducing the speed of your heart,
Your blood flow.
Allow it to be whatever your body needs right now.
And as you continue to rest in the glow of this light,
Whether it is dim or still bright,
Know that you are healing right now.
Every single cell in the body is replaced and renewed constantly.
In every single moment,
Millions of cells are born and directed by your mind,
The feelings inside your body,
Your intention to heal.
Know that as you conclude this meditation practice,
Whether you fall asleep or whether you get up and go on with your day,
That this healing direction will continue,
Without any further effort on your part.
Allow yourself for the next moment to imagine your body in perfect health.
You can recall a time that it felt wonderful and healthy,
Or you can imagine what it will be like when there is no pain or dis-ease.
Visualize that feeling.
Allow those sensations to well up in your body.
Let your mind swim in that new reality.
Stay here as long as you like,
And revisit this practice any time that you need to.
