Hello,
And welcome to this Mind the Pain mindfulness meditation,
Aimed at reducing the stress,
Pain,
And anxiety from endometriosis.
Thank you for joining me today and trusting me to help you through this very tough moment.
I really am sorry that you're feeling the levels of pain that are in your body.
So let's work together to get you safe.
So let's get comfortable,
Lying down,
Eyes closed.
The pain has likely dysregulated your nervous system,
And your heart is probably pounding pretty fast.
So we'll start with three deep belly breaths to get your heart at a nice,
Normal pace.
So let's take one big,
Deep inhale in,
And exhale.
And inhale,
And exhale.
And one more time,
Inhale,
And exhale.
Very good.
Let's begin by distracting the brain a bit,
And just imagining the medication you've taken,
Or the brain's natural painkillers coursing through your nervous system.
Now I'm not entirely sure how medications work in the body,
I've been told the liver is involved at some level,
But let's just visualize the white light of relief running through your veins,
Touching every part of your body.
Moving from the head,
Moving slowly down the face,
Neck,
Chest,
Arms,
Legs,
And fully forming as a mass of light over your pelvis and stomach.
Continuing with your deep breaths in and out,
I want you to picture a volume knob placed perfectly on your belly button.
This is your pain volume knob.
The brain has mistakenly left it on maximum volume.
It must have sat on it by accident or something,
I don't know.
But we're going to turn the sound down on the pain,
And off completely,
Just to remind the brain that we're safe,
And those signals aren't helping anyone.
So gently placing your hand on your belly button,
I want you to turn that volume knob down.
This can be clockwise or counterclockwise,
Depending on if you're in the northern or southern hemisphere.
We're just going to turn it down,
Letting the brain know that the pain response is not necessary.
We're safe.
Breathing deeply,
I want you to feel your body relaxing,
Releasing the pain and tension with every breath out.
Really good job.
Just keep that pace going.
Remember that you're a human being,
And unfortunately society often expects us to always be a human being,
But it's so important to frequently stay in the being mode.
Just observing your body,
And being present with whatever you're doing.
Just keep breathing deeply in and out.
You're doing so great.
Before we gently come out of this meditation,
I want you to visualize that white light from earlier,
Sucking up all the pain,
Fully removing it from your body,
And just repeat after me,
I am safe.
We are safe.
The pain will go away.
I can feel it leaving.
Hopefully the pain has subsided or is gone completely.
Either way,
We'll do two more really big breaths to ease any residual tension the light wasn't able to target.
So just one big breath in and out.
Once again,
In and out.
Now let's wiggle the toes,
Give ourselves a nice gentle shoulder roll,
And very slowly open the eyes.
Just remember that the universe is here to take care of you.
Just because it's like this today,
Doesn't mean it will be tomorrow,
Or even ten minutes from now.
And if you can feel pain coming on again,
And hopefully it won't,
Just remember to return to the body,
Finding the positive sensations of relaxation,
Reminding your body that it's safe,
And just breathing through it.
It'll all be okay.
My heart is with you,
My warrior.
You've got this.
I love you.
