Soothing Chronic Pain Through Nervous System Regulation

Hi,

My name is Nora.

Take a moment to get comfortable while we practice a four-minute guided meditation for chronic pain.

I've experienced pain for many years and was able to significantly lessen my pain by regulating my nervous system.

So,

Begin by sitting or lying down.

Let your shoulders drop.

Let your breath come as it is.

There's nothing you need to change.

Begin by noticing the places your body is supported.

Your feet on the floor.

Your back against a chair.

The surface beneath you.

Let your attention rest on those points of contact.

If you're feeling pain,

You don't need to push it away.

Just allow it to be part of the background while you soften around it.

Now,

Take a slow inhale through your nose and a longer,

Gentle exhale out the mouth.

Let's try that again.

Slowly inhale through your nose and gently exhale out your mouth.

Each long exhale signals to your brain,

I'm safe in this moment.

It activates your parasympathetic nervous system.

Let your breath loosen any pressure your body has been holding.

You don't have to fight the sensation.

You're simply creating a little more room around it.

Now,

Imagine the painful area in your body as a part of you that's working really hard to protect you from something.

This might not make a lot of sense right now,

But just imagine that this pain is helpful in some way.

You might silently say,

Thank you for trying to protect me,

But you can soften now.

Notice any small shift at all.

Some warmth,

Heaviness,

Whatever you notice is perfectly okay.

Now,

Let's take a calm breath together.

This,

Again,

Helps you regulate your nervous system.

Inhale for 4,

3,

2,

1.

Hold for 3,

2,

1.

And exhale for 6,

5,

4,

3,

2,

1.

Let's do that one more time.

Inhale for 4,

3,

2,

1.

Hold for 3,

2,

1.

And exhale for 6,

5,

4,

3,

2,

1.

Feel that exhale melt through your ribs,

Belly,

And hips.

Now,

As you finish,

Gently bring your attention back to your room.

Notice one thing that you can see or hear or feel.

Your body is allowed to be exactly as it is right now.

Thank you for practicing.