Hello and thank you so much for joining me for this mind the pain mindfulness meditation where we work together to use science-based mindfulness tools to manage your endometriosis stress,
Pain,
And anxiety.
Yeah I changed the intro what of it?
Hopefully you like it but I'm always open to feedback.
I won't lie I definitely got the title for this meditation from Kourtney Kardashian Barker.
But no matter how this meditation came to be it's resting on the neuroscience of gratitude and how important it can be to ease our endo pain.
We can call it positive psychology but I truly believe us endo warriors just need whatever mechanisms we can get to make life a little bit more bearable.
Seeing the good things that still exist in our day to day especially with everything life and our endo test us with.
So when you're ready I invite you to close your eyes or 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.
We'll start with two deep belly breaths to allow us to fully slow down and arrive here in the stillness.
So when you're ready just a deep breath in through the nose an extra quick inhale filling all the way up and a deep exhale out.
One more time deep breath in through the nose an extra quick inhale filling all the way up and a deep exhale out.
Nicely done.
Allow your breath to return to its natural rhythm feeling your body relax with each inhale and exhale.
Noticing a sense of calm and peace gently wash over you.
And while resting here in the stillness I want you to bring to mind three good things that happened yesterday where things went your way or you felt a sense of ease comfort and calm.
These things could be big or small maybe a cuddle with an animal finishing a task or a connected conversation with a friend or loved one.
Just stay here and connect to these three memories.
Feel the cells in your body open and expand as the love and appreciation of the good moments form a wave of relief within you.
Hopefully feeling more at ease.
I now want you to bring to mind a couple of memories within the past weeks or month where you felt really good.
Again these don't have to be big moments our glimmers tend to reveal themselves in the smaller things like a day in nature or a quiet morning where you got to sleep in maybe a nice dinner out with a loved one.
Don't worry if you can only think of one just lean into that while breathing deeply and just rest within the feelings of gratitude for these moments.
Feeling your body ease and feel so much lighter.
We'll now expand even further and connect to three good things that happened to us this past year where our endo didn't stop us.
Now these can be bigger things if you wish.
Maybe you got a new place to live,
Quit that job that you hated,
Did that thing you were so scared to do but it paid off,
Or finally took that vacation you wanted.
There's no wrong answer.
Take your time and cultivate the memories and the feelings of goodness and gratitude for these memories while soaking them up,
Feeling them in your body and reminding the brain that it's okay to feel good right now.
Finally just bring to mind a memory whenever it may have been with a friend or loved one or maybe by yourself where you laughed so hard that you cried or almost cried.
With a gentle smile on your face just picture the memory in your mind's eye,
What you were wearing if you can remember,
How you felt inside and how amazing it was to be in this moment of pure joy.
We'll just pause here to connect to the feelings of love and joy that you've created for yourself across all of these memories despite all odds and we'll just softly repeat to ourselves Thank you dear one.
Thank you dear one.
Thank you dear one.
And with a deep breath in and a gentle hand on your heart just repeat softly to yourself,
It's okay for me to feel good.
It's okay for me to feel good.
It's okay for me to feel good.
It's okay for me to feel good.
And we'll just slowly arrive back to the room by taking a deep breath in through the nose and a nice slow exhale out.
One more time a deep breath in through the nose and a nice deep exhale out.
And we'll wiggle the fingers and toes,
Give ourselves a nice gentle stretch and when you're ready slowly open your eyes.
Our endo can often keep us on high threat alert which is very natural given everything we deal with in our battle with the illness.
But remember that it's okay for us to look for the good things in life and recognize our glimmers.
In fact it's a crucial part of our survival and endurance in the marathon that is endometriosis.
So don't forget to try to take a moment every day to lean into the softer moments life gives us.
They can be an amazing refuge.
Go on warrior,
You've got this.
