How can you relax when you're in pain?
Well,
It might be a bit of a trick But if it works It can be very nice if you're able to relax while you're in pain.
I have an abnormally formed spine Which has left me with chronic pain since the age of about 12.
I've benefited greatly from practicing yoga for my back pain But in spite of all the yoga in the world There is still pain I couldn't reduce through movement when Meditation came into my life.
I saw it was a way to manage the pain that I was left with Meditation and relaxation are not magic And they're no replacement for doctors or regular movement or physical therapy But it can be a way to help yourself just a little bit more it's possible relaxation can lighten a bit of your pain and Makes pain that you can't lighten more tolerable.
If you choose to do this exercise I hope you can accept that.
This is a learning process and That if you don't immediately feel fit as a fiddle after the exercise You give yourself some love some time and Try again later We'll go through several steps together We'll do some calm and conscious breathing We'll become aware of our bodies And we'll try to notice things and try to accept them and at the end We'll have a brief stretch to bring some movements into our bodies again First and foremost It's important to find a comfortable position When my back really bothers me I like to lie down But according to your specific situation Another position could work better for you Find what feels good and make yourself as comfortable as possible Try to find the position where your head and your back are supported While you find your most comfortable position Take a moment to notice How you feel in this moment if you feel the need later to change positions Allow yourself to do so.
We'll start with the breathing breathe in slowly and Breathe out slowly.
I Suggest you breathe in through your nose and You breathe out through your mouth breathe in through the nose and Breathe out through the mouth in through the nose out through the mouth in through the nose and Through the mouth try to breathe as slowly as possible without forcing yourself and Then let go of control of your breathing But keep following your breath notice How the breath starts?
How it continues and how it leaves the body again?
We will slowly start to become aware observe without trying to change anything Observe what is going on around you?
Notice what you can hear in the room around you in the house around you notice How your clothes feel against your body?
Notice How you're breathing?
Notice How your body feels in this moment?
Notice where your body is the most dense Notice where your pain is right now,
And then notice the part of your body That feels the most relaxed Take a deep breath in and then breathe out then move your attention to the tips of your toes and notice How this part of your body feels in this moment?
Feel into your feet Become aware of the feeling in your feet Feel into your legs your buttocks your belly Notice if there are any sensations there your chest Observe your chest How it rises and falls?
With every breath your shoulders Focus on the experience of your shoulders your lower back the middle of your back and your upper back Feel into your neck and then feel into your hand if there are one or more spots where you're experiencing pain in this moment Then pick one We will try to bring a bit of relaxation to this spot with the rhythm of our breathing breathe in slowly and breathe out slowly breathe in And breathe out if you want if this feels good for you in this moment You can make your next breath out a big sigh breathe in and Sigh it out breathe in and while you breathe out Relax this space in your body breathe in and While you breathe out Let the muscles around this ten spot relax breathe in Breathe out and let this space in your body soften a bit breathe in breathe out and Let this spot in your body Sink into the surface you're resting on breathe in breathe out and Make a bit of space there for yourself breathe in and breathe out breathe in And breathe out breathe in And breathe out We will take a moment of time For a short meditation You can keep your attention on your breathing If you want You can keep your attention on the feeling of your chest You can focus on the feeling of your chest Or your belly that rises and falls Or on the feeling of the breath That enters the body or leaves the body again Give yourself some time To find your point of focus We're in no hurry if your thoughts come to disturb you Don't worry too much observe your thoughts and Let them exist Look at them from a distance Your thoughts that pass through your mind Try not to investigate Or label them Try not to judge yourself Let all the things that float around in your mind Just exist Continue breathing Then take some time To observe how your body feels In this moment Feel how relaxed your muscles are How calm your thoughts are How calm you're breathing Enjoy this moment of relaxation It's slowly becoming time to wake your body up again We'll start With a deep breath in We'll start With a deep breath in And a deep breath out Enjoy the feeling of your ribcage expanding And feel yourself becoming slightly more awake Slightly more alert Then bring some movement back into your body Move your fingers and your toes Move the muscles in your face Stretch out your arms and your legs And make the movements you would like to make Open your eyes Stay here for a while if you're comfortable And observe the space around you Whenever you're ready You can continue the activities of the day Or go to sleep
