Hello and thank you for joining me for this mind the pain mindfulness meditation aimed at reducing the stress pain and anxiety caused by endometriosis Today,
We're gonna walk through a full body scan meditation Which will include some breath work as well Just remember to take it at your own pace And remain curious and non-judgmental to the whole experience especially if you're in any severe pain today as always You're safe here,
And we'll work together to get you feeling better but before we begin I Just want to take a moment to truly.
Thank you from the bottom of my heart for listening to these meditations I'm gobsmacked by the global listenership that's happening and I Honestly have no idea why you're listening or how this has happened But I'm not gonna question it too hard and I'm just so so grateful to have found you I'm just so thankful for this community of absolutely beautiful people And I'm so truly honored that you choose these meditations When you need some comfort Your amazing messages and feedback mean everything.
I really hope these Sometimes weird and unconventional meditations are helping you because Being on this journey together is truly helping me in ways.
I can't explain So hopefully it's mutually beneficial but truly and honestly Thank you.
So so much All right Enough with the heavy stuff Let's get you feeling lighter We'll just start by getting comfortable Sitting up straight or lying down body and shoulders Relax,
I invite you to close your eyes if you like Or keep an unfocused gaze in front of you Whichever you prefer we'll start with three deep belly breaths to Help us slow down And arrive here in the stillness When you're ready Take a deep breath in through the nose and exhale slowly out through the mouth We'll repeat this two more times at your own pace To allow the body to slow down and meet us here in this moment surrendering to the feelings of calmness and relaxation Let's first check in with the body by doing a quick head-to-toe scan of your whole being as It currently exists Here now Moving from the head downward Are there any areas that are tense?
Or painful That need to be relaxed just tune into any sensations without judgment Or wishing they were different Accepting all parts of us Just as they are reminding the pain brain that It has no power here And there's no permanence to these sensations We'll now check in with individual parts of the body if you're experiencing any pain with certain areas Remember to approach these parts with compassion Curiosity and Non-judgment,
And if your thoughts decide to wander Which they definitely will Just arrive back here to the present Feeling empowered in the moments when we're focused on ourselves in this space and time focusing on the breath Start feeling the slow rise and fall of your chest Paying attention to the sensation of your breath Entering And leaving your body Tuning into the rhythm of your breath as it's all Maybe a bit choppy or really smooth reminding ourselves that There's no right or wrong way Just observing it as it slowly passes In and out of our body bring our awareness down to the tips of our toes Feeling the breath sensation in this part of the body Tuning in and asking yourself.
How did the feet and toes feel?
Are they tingly?
Warm Maybe a bit cold if you're not wearing socks Just notice and observe them just as they are reminding ourselves that There's no wrong answer Moving up the body to your calves Let's focus on loosening them noticing the muscles and any tightness taking some time to Explore these sensations without judgment Continuing to breathe deeply We'll shift our awareness to our thighs then to Dissolve into the chair floor below us melting into the relaxation remembering that any soreness in this area is sadly quite common for us endo warriors because of How these nerves connect to the pelvis just try your best to release any judgment about the pain Just witnessing it if it's there Noticing if it changes at all moment to moment hopefully improving with every breath moving up to your pelvis reminding our thoughts to be particularly compassionate And kind to this area before we explore especially for in the midst of a bad pain flare-up today first Just notice the support from the chair Or floor beneath you keeping us grounded and balanced gently releasing Any tension you might be holding in this area and just focusing on any sensations But wishing they were different Are they warm?
Maybe cold tight Is there a color?
Maybe even a shape to the sensations.
Just remember the power of our deep breaths Using them to breathe into any discomfort Staying here for a moment to feel the soothing sensations from our breath Gently wash through these parts.
Just moving our awareness back to the breath for a moment as our anchor point Watching it going in And out of our body Reminding ourselves that any mind wandering is normal and that when we catch ourselves doing this We're experiencing true mindfulness.
Now bring your focus to your lower back and abdomen Feel the gentle rise And fall of your breath in this region Many of us can feel pain in our lower back because of our endo or just the general hubbub of life picture any discomfort As a tangled ball of yarn within your body As you continue to breathe Envision a warm Soothing light surrounding this ball of yarn.
This light represents your healing energy Picture the warmth of this light Gently loosening the knots in the yarn and as the knots begin to unravel feel the tension and pain Gradually dissipate and leave your body with each exhale Bringing your awareness to your shoulders Allow them to sink down And fully relax feel the tension release from this area Notice the relaxed feeling as you let go Reminding ourselves of what holding tension in the body can feel like and the power we have To resolve it.
Take your focus to your beautiful face and head keeping the mouth closed Allowing the jaw to just relax and separate Feeling any stiffness from this area Leave your body And while we're here Let's just slowly outline your lips and put a gentle smile on your face Noticing any positive sensations that arise in the body soaking them up as They pass through us Leaning into your light in spite of any darkness The pain may have brought you today finally Moving your awareness up to the top of your head tuning into its surface Is it soft?
Or heavy Reluctantly Not trying to change it Just being here with it Knowing this is exactly how it's meant to be In this moment and before we leave this meditation space Just take a moment to thank And congratulate yourself on taking this time to meet your needs And look after yourself especially when considering how chronically Exhausted us endo-warriors can be most days the fact that you still manage to show up for yourself is massive and Needs to be acknowledged Just take this moment to say to yourself In your mind.
Thank you.
I Love you Thank you.
I love you.
We'll slowly finish off by taking in two deep breaths In through the nose and a long Slow exhale Out through the mouth.
Just gently scan the wholeness of your body Taking a moment to notice You're feeling lighter more relaxed And if you're not That's okay That's fully my fault.
Not yours Sorry about that and when we're ready we'll wiggle the fingers and toes A nice gentle stretch And open your eyes Thank you again for prioritizing your health and well-being And trusting me to guide you through your wild journey with endo It really means so much I'm so proud of you You're doing amazingly well Keep fighting the good fight warrior You've got this
