Hi,
Hello and welcome to this meditation where we'll learn to make room for pain or discomfort.
I've been in chronic pain since I was 12 years old and in the years since,
I've found
A number of techniques that have helped me soften the pain and live a good and gentle
Life with it.
Here is one of those techniques.
When we're in pain,
It's quite common to tense up.
We tighten around the discomfort in our body.
It's a natural reflex.
We tense almost as if to protect ourselves.
We tense the body when we struggle,
Trying to rid ourselves of an unpleasant feeling.
Instead of tightening today,
We'll try to make room for the pain.
We'll welcome it,
Meet it with a caring presence.
Rather than be controlled by the pain or the discomfort,
We notice it,
Allow it to be present
And then move forward.
For this practice,
I invite you to find a comfortable position.
You can sit or lie down,
Whatever works for you today.
If you're comfortable,
You can close your eyes.
Give yourself a moment to settle.
Breathe in deeply and breathe out slowly.
If you like,
You can breathe in through your nose and out through your mouth.
Go ahead and breathe a couple cycles like this.
In through the nose,
Out through the mouth.
If you want,
You can even sigh when you breathe out,
That can feel quite good.
Each time you breathe out,
See if you can allow the mind and the body to relax just
One percent more.
Without ignoring the unpleasant sensation or pain or discomfort you feel,
Invite in
Calmness with every breath out.
When you're ready,
You can start to pay attention to the painful sensation you're experiencing.
Try to do this without telling yourself a story.
Today we're not interested in where it came from or the emotions around the pain in this
Moment.
We're just making some time to notice what is happening in the body right now.
Notice how the body and the mind feel right now.
Investigate if you feel safe for you to do the sensations of the pain.
Is there a temperature,
A movement,
A tingling,
A numbness?
That's all okay.
Allow it to be the way that it is.
No pushing,
No pulling,
Just noticing.
You can begin to make space for this painful sensation by offering yourself a few phrases
Of compassion.
It may seem strange but today our intention is to care for the pain rather than push it
Away.
You can repeat the following phrases to yourself as if you're talking to your painful sensation
Like this.
You are welcome here.
There is space for you.
May I welcome you with compassion.
In this moment,
It is safe to relax around this pain.
The pain is there but we don't have to tense our bodies to deal with it.
Notice if you are making tension in your shoulders,
Your jaw as you do this and allow your body
To relax just 1% more.
In this moment,
It is safe to feel it and,
At the same time,
Feel compassion for ourselves.
You can repeat the phrases again.
You are welcome here.
There is space for you.
May I welcome you with compassion.
You are welcome here.
There is space for you.
May I welcome you with compassion.
If it becomes difficult or emotional,
That's ok.
In this moment,
It is safe to feel your emotions.
Reconnect with the intention of tenderness,
Of welcoming,
Of tending to your experience
With an open and caring heart.
Notice again whether you are making tension in your shoulders,
Your hands or your face
As you do this and allow your body to relax just 1% more.
It's ok.
If you want,
You can repeat these phrases one more time.
You are welcome here.
There is space for you.
May I welcome you with compassion.
You are welcome here.
There is space for you.
May I welcome you with compassion.
If you feel a little emotional or tired now,
That's ok.
We're almost ready to wrap up.
You can place your hand on your painful spot if you can reach it or otherwise put your
Hand on your heart or belly if that feels better.
Take a couple more deep,
Slow breaths.
Notice one more time whether there is any extra tension in your body and if there is,
Try to release it with the next breath out.
Open the jaw,
Drop the shoulders and relax the muscles in your belly just 1% more.
In a moment,
Our meditation will come to an end.
If you can,
Take a couple more minutes just to sit or lie here and either reflect on your
Experience or give yourself some care before you continue with your day.
I invite you to take one more breath in with me and one more breath out.
If your eyes were closed,
This is a good moment to open them.
Thank you for practicing with me and remember to be soft with yourself today.
