Hi there 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.
This is a special meditation for all the warriors attending the endo flow retreat put on by the beautiful Tina Aurora Pilates studio in London England.
It's an honor to make meditations for this wonderful day of self-love and care.
I really hope you all enjoy.
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 this moment of 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 nice 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.
The Dalai Lama once said if you want others to be happy practice compassion.
If you want to be happy practice compassion.
So today we're going to exercise our compassion muscles but with a Pepsi twist for us endo warriors which is body compassion and gratitude.
There's so much power in recognizing our intense struggles while still holding appreciation for all our body does for us.
So as you rest here in this stillness begin by witnessing your body just as it is in this present moment.
Feel where there's any tension or discomfort and watch as these sensations move within the body without judgment.
Just watching and observing.
And as you breathe in just gently imagine the warm Sun shining down on you and your beautiful body.
Don't worry the Sun doesn't have any of those harmful UV rays so feel free to just soak up its warmth.
Just feel your body becoming lighter and a bit more at ease.
We'll just take a deep breath in and feel the warm Sun on our feet as they rest here.
Just watch them with curiosity and notice any sensations,
Good or bad,
Without judgment.
And just take this moment to breathe in and give thanks to your feet for guiding you on this journey.
Literally helping you take steps in so many amazing ways.
Now we'll just move up to our knees.
Feel the warm Sun soak up any pain in these areas.
And just witness the feelings in this part of the body.
Giving appreciation to them for allowing you to move.
Recognizing that even if they fail us sometimes,
They're doing their best.
And just rest in these feelings of compassion and gratitude.
Feeling lighter and more at ease.
We'll just gently move up to our pelvis and abdomen.
Take a gentle deep breath in and feel the soft light of the Sun beaming down on this area.
Hopefully releasing any pain and gently soaking up the bad sensations.
Especially any bloating if we're having one of those days.
As we stay with this area,
We'll just recognize how much this part of the body supports us.
Even when we're in pain.
It doesn't mean to give us the bad feels.
And we can still tune in to and recognize all the hard work all the organs and cells are doing below the surface.
Keeping us moving.
Taking care of us.
Trying to protect.
Giving everything this particular area endures.
We'll just take a moment to send love and gratitude to it.
By placing your hand on your stomach and gently whispering in your mind or out loud,
I love you.
Placing your hand back down.
We'll just gently move up the body to your chest and heart.
Feel the Sun shining down.
Feeling it with even more warmth and ease.
Watch as the vibrations from our heart fill our entire body.
Expanding our cells.
Helping us relax and feel at ease.
Gently recognize the unwavering efforts of our heart to keep us alive.
Always continuing to fill us with love,
Compassion and kindness.
Beat by beat.
Watch as it beats and send gratitude for its ability to give us love.
Moving up to the neck and shoulders.
Feeling the sunlight bathe these areas.
Releasing all the tension that gets stuck here.
Giving thanks and appreciation to these areas for truly carrying so much weight.
The literal emotional and mental baggage that's always getting caught up in here.
Breathe in.
Send these areas some love.
Give these parts so much gratitude for taking the brunt of our days.
Watch as the tension lets go and eases as you softly breathe out.
Finally,
Moving up to your beautiful face and head.
Feeling the Sun beaming down on us.
Softening any hardness or tension left in the jaw or our brow.
Feeling them both loosen and relax.
We can be so hard on ourselves and our appearance.
So let's flip the script and recognize how truly beautiful we are beyond how we look.
How our smile literally cascades love within our environment.
And gives others safety.
How our ears give us the ability to truly listen and connect to others and our universe.
And how our mouth gives us a literal voice to express ourselves.
And let's not forget the beauty the eyes allow us to see.
Tune in to each of these parts.
And give them thanks for allowing us to experience and create so much beauty in this world.
And with that Sunbeam now embodying our entire being.
Just give yourself a gentle hug.
And just stay with these feelings of compassion.
And love.
For our body and all that it goes through.
But mostly all that it always does for us.
Without fail.
Working tirelessly behind the scenes to keep us moving and going.
All without us having to give it much direction,
Input.
Or even gratitude.
Feel your cells open and expand.
In these feelings of self love for your truly remarkable body.
And we'll slowly arrive back to the room.
By taking a deep breath in through the nose.
And a nice slow exhale in.
One more time.
Deep breath in through the nose.
And a nice deep exhale in.
We'll wiggle the fingers and toes.
Give ourselves a nice gentle stretch.
And slowly open your eyes.
Our body is literally our temple.
But we can so often abandon it because of our endo.
And the very natural tendency to reject ourselves when we're in severe debilitating pain.
This is not our fault.
But it's important to tune into it.
Recognizing all that it does.
And all that it continues to do.
Without needing any thanks or appreciation from us.
So remember to give it some.
Especially on the really bad days.
That's when it needs that love.
Gratitude.
And compassion.
The most.
Go on warrior.
You've got this.
