Hello and thank you so much for joining me for this mind over endo pain meditation where we use science-based mindfulness tools to manage your endometriosis stress,
Pain,
And anxiety.
When you're ready I invite you to close your eyes,
Keep an unfocused gaze in front of you,
Whichever you prefer.
Sitting up straight or lying down,
Your head,
Shoulders,
Belly,
And full body slowly relaxing.
Because us endo warriors deal with chronic debilitating pain,
We can develop post-traumatic stress,
Find ourselves living in a constant state of hypervigilance,
Always on alert,
Anticipating a flare-up.
This can of course increase our pain experience,
Bring it on even when there's no active endotissue flaring,
Or worse keeping us completely disassociated from ourselves and our body.
To combat this we're gonna do a nervous system reset to help our body feel safe within itself so we can be assured that when pain or anxiety do strike we can cope as effectively as possible just like we deserve.
So we're gonna do four sets of four breaths with each set containing a different way to help us regulate our nervous system out of its fight-or-flight and into its rest and digest.
Just remember to take it at your own pace,
Especially if you suffer from any issues with dysregulated breathing.
Just take your time and enjoy.
The first set will involve a count of four seconds on our inhale,
Then an extra quick inhale to engage the physiological side with a two-second pause,
And then a deep heavy exhale out for six seconds.
And don't worry if you didn't catch all that,
I'm here to walk you through it.
So when you're ready,
Just a deep breath in through the nose for one,
Two,
Three,
Four,
And an extra quick inhale holding for one,
Two,
And a deep exhale out for one,
Two,
Three,
Four,
Five,
Six.
Great job.
Again when you're ready,
Just a deep breath in through the nose for one,
Two,
Three,
Four,
And an extra quick inhale holding for one,
Two,
And a deep exhale out for one,
Two,
Three,
Four,
Five,
Six.
Again,
Just a deep breath in through the nose for one,
Two,
Three,
Four,
And an extra quick inhale through the nose holding for one,
Two,
And a deep exhale out for one,
Two,
Three,
Four,
Five,
Six.
Last time for this first set,
Just a deep breath in through the nose for one,
Two,
Three,
Four,
And an extra quick inhale holding for one,
Two,
And a deep exhale out for one,
Two,
Three,
Four,
Five.
Great job.
All right.
For this next set,
We're going to add some visualization.
And on the inhale,
I want you to imagine breathing in a color.
Just watch it absorb any pain in your pelvis or anywhere in the body and see yourself breathing it out as a different color,
Exhaling all the pain and its misery with it.
All right.
So when you're ready,
Just a deep breath in through the nose with a color for one,
Two,
Three,
Four,
And an extra quick inhale watching the color surround the sensations while holding for one,
Two,
And now a deep exhale out letting go of the color for one,
Two,
Three,
Four,
Five,
Six.
Again,
When you're ready,
Just a deep breath in through the nose with a color for one,
Two,
Three,
Four,
Extra quick inhale watching the color surround the sensations while holding for one,
Two,
Now a deep exhale out letting go of the color for one,
Two,
Three,
Four,
Five,
Six.
Again,
Just a deep breath in through the nose with a color for one,
Two,
Three,
Four,
And an extra quick inhale watching it surround the sensations while holding for one,
Two,
And now a deep exhale out letting go of the color for one,
Two,
Three,
Four,
Five,
Six.
Last time,
Just a deep breath in through the nose with a color for one,
Two,
Three,
Four,
And an extra quick inhale watching it surround the sensations while holding for one,
Two,
Now a deep exhale out letting go of the color for one,
Two,
Three,
Four,
Five,
Six.
Just take a rest for a second.
Hopefully you're feeling your body come back to a nice state of calm,
But if not,
Don't worry,
I got you.
For this next set,
I want you to just observe your body and notice how it feels.
Tuning into places of safety and feeling your body let go and relaxed.
So,
When you're ready,
Just a deep breath in through the nose,
Tuning into your body without judgment,
An extra quick inhale in,
And a deep exhale out feeling your body release and loosen.
Again,
Just a deep breath in through the nose,
Tuning into your body,
Breathing into any tension,
An extra quick inhale,
And a deep exhale out feeling your body release and loosen.
Again,
Just a deep breath in through the nose,
Tuning into your body without judgment,
And an extra quick inhale,
A nice deep exhale out feeling your body release and let go.
Last time,
Just a deep breath in through the nose,
Tuning into your body,
Breathing into any remaining tension,
Extra quick inhale,
And a deep exhale out feeling your body release and loosen.
All right,
Hopefully we're really feeling the body's good feels and our nervous system is coming back online.
For this final set,
We're going to repeat words of compassion to ourselves on our inhale and exhale,
Reminding ourselves that our fight with endo can really take its toll,
But that despite its best efforts to convince us otherwise,
Our body will always be our beautiful temple,
And we've got this.
So when you're ready,
Just a deep breath in through the nose and repeat,
My body is safe,
And just a deep exhale out repeating,
My body loves me.
When you're ready,
Again just a deep breath in through the nose repeating,
My body is safe,
Just a deep exhale out,
My body loves me.
Again,
Just a deep breath in through the nose,
My body is safe,
And a deep exhale out,
My body loves me.
For this last one,
We'll just take a deep inhale through the nose and repeat,
I'm stronger than I realize,
And on the exhale,
I can protect my body.
Now just let your body settle into a natural rhythm with its breathing,
And just stay here with me for a moment longer,
Just leaning into these feelings of safety,
Self-love,
And assurance that you're so capable of helping your body cope,
Even with something like endometriosis.
And with a gentle smile on your lips,
We'll just take another deep breath in,
An extra quick inhale,
And a nice big sigh out,
Releasing any remaining pent-up tension.
And we'll wiggle the fingers and toes,
Do a nice gentle stretch,
And slowly open your eyes.
Remember that a flexible nervous system,
Where we can bring ourselves back to a state of calm after the storm of our endo,
Is one of the best ways to control our pain brain,
And help us realize that the pain doesn't mean we're broken,
Because we've got our breath and all the good tools to glue us back together.
Go on,
Warrior,
You've got this.
