Welcome to this guided meditation designed to support your journey with TBI.
As a fellow TBI survivor,
I know the challenges of living with chronic symptoms and how they can lead us to mistrust our bodies and even blame ourselves for our symptoms.
In this meditation,
We will cultivate compassion for ourselves and our bodies.
Begin by finding a comfortable position,
Either sitting or lying down,
Allowing yourself to be present in this moment.
You can close your eyes if it's comfortable,
Or else let them be heavy with a soft gaze a few feet in front of you.
And take a few deep breaths,
Inhaling through your nose and exhaling through your mouth for twice as long.
With each breath,
Let go of any tension or stress you might be holding.
Release your jaw.
Drop your shoulders.
Let your arms and legs give way to gravity.
And let your breath come to a natural rhythm now as you bring your attention to the sensations of your body.
Notice the points of contact with the surface beneath you.
Feel the support of the surface.
And allow your body to sink into it,
Continuing to let go of any residual tightness or resistance.
Turn your awareness now even more inward,
Taking a general scan of your body to notice any sensations that are arising.
Notice any areas of discomfort or pain or tension without judgment.
We can be so quick to question what's caused these sensations or when they'll dissipate.
Instead,
Simply observe without labeling,
Without creating a story,
Without needing them to change.
Simply be present with the field of sensation.
Your body is acting in a way that it believes is protecting you.
It is producing symptoms to keep you safe in its own way.
And so,
Rather than treating your body with resentment or aversion,
You might approach it with compassion and understanding.
In the same way,
You would tend to a wounded animal with care and comfort.
And so,
As you notice sensations of discomfort,
Imagine your body is this wounded animal,
Seeking protection and understanding.
Picture yourself gently cradling this wounded being with warmth and care.
Your breath becomes a soothing balm,
Enveloping this vulnerable creature with each inhale and each exhale.
You might place your hands over your heart or anywhere else on your body calling for attention,
Feeling the points of connection as you tend to yourself.
Acknowledge the pain or challenges without blame.
Rather than asking how you fix yourself,
Ask how you might support yourself,
How you might work with your body.
Repeat these words of kindness and understanding to yourself.
Thank you,
Body,
For trying to protect me.
In the presence of discomfort,
I offer my body love and acceptance.
May my physical being be cradled in the soft embrace of compassion.
May each sensation be met with kindness.
And may my body find ease and healing,
Allowing the meaning and intention and energy of these words to land and penetrate.
Thank you,
Body,
For trying to protect me.
In the presence of discomfort,
I offer my body love and acceptance.
May my physical being be cradled in the soft embrace of compassion.
May each sensation be met with kindness.
And may my body find ease and healing.
With each continued breath,
Inhaling kindness and exhaling any self-judgment,
Allow this breath to be a source of healing and nurturing energy.
Let this breath soften and embrace,
And take a few moments to appreciate the nurturing space that you've created within yourself.
When you're ready,
Take a couple deep breaths into your belly,
Breathing energy and aliveness into every cell,
Opening your eyes if they were closed,
Slowly bringing your awareness back to the space around you,
And carrying this sense of kindness and compassion with you as you go about your day.
May your journey be filled with deep self-compassion and gentle healing.
