Hello,
And thank you so much for joining me for this Mind the Pain mindfulness meditation aimed at reducing the stress,
Pain,
And anxiety caused by endometriosis.
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,
Head,
Shoulders,
Belly,
And full body slowly starting to relax.
We'll begin by taking 3 deep breaths in and slowly out through the nose,
Relaxing your body with every out breath.
Do this now at your own pace,
Feeling the breath flowing in and out,
Allowing yourself to relax and let go of any stress or tension.
It goes without saying that living with endometriosis can be incredibly challenging,
To say the least.
The stress and anxiety it brings can often intensify the pain,
Making it harder to find relief,
And sometimes our stressors are just the result of life,
But can be greatly exacerbated by our endometriosis.
So right now,
You're just going to take a moment for yourself,
A moment to breathe,
A moment to relax,
And let go of the stress,
Because you so deserve it.
So as you settle into your breath,
I invite you to gently repeat the mantra,
Feeling calm,
Fully at ease,
Matching it with your inhale and exhale.
So when you're ready,
Just breathe in and say to yourself,
Feeling calm,
And on the exhale,
Fully at ease.
Continue to repeat the mantra in line with your breath,
Allowing these words to become a soothing rhythm in your mind,
A gentle reminder that you can create a space of calm within yourself,
Especially when life brings the stress.
As you continue to repeat the mantra,
Become aware of any areas in your body where you might be holding tension or pain.
Maybe it's related to something stressful beyond your endo.
Whatever it is,
Acknowledge these sensations without judgment,
And breathe deeply into them,
Sending a wave of calm and ease to those areas.
Feeling calm,
Fully at ease.
Feeling calm,
Fully at ease.
Don't worry if your pesky thoughts take you out of it.
They always do.
Just gently guide your focus back to the mantra,
And your breath.
Each time you repeat it,
Let it bring you deeper into relaxation.
Feeling calm,
Fully at ease.
Imagine the words as a warm,
Comforting light.
This light is spreading through your entire body,
Soothing every muscle,
Every cell.
With each repetition,
The light grows brighter and more comforting.
Now we'll just shorten the mantra a little bit.
Repeating calm,
At ease.
Calm,
At ease.
Notice how the mantra helps to quiet the mind,
And relax the body.
Feel the calmness spreading,
Filling you with a sense of peace and tranquility.
Calm,
At ease.
When you're ready,
Gently bring your awareness back to the present moment.
Carrying this feeling of peace with you,
By taking a deep breath in through the nose,
And a nice,
Deep exhale through the mouth.
One more time,
A deep breath in through the nose,
And a nice,
Deep exhale through the mouth.
We'll wiggle our fingers and toes.
Gently stretch your body.
And when you're ready,
Slowly open your eyes.
Remember that the space of calm and ease is always within you.
And whenever stress or anxiety arrives,
You can return to this mantra,
To this moment,
And find relief.
It's all you,
Warrior.
Go on now.
You've got this.
