Welcome to this guided meditation session to create a safe place for you.
Chronic pain can be very hard to handle,
But many times when we create a mental image of our suffering,
We tend to aggravate the pain,
So we increase it.
Every time we feel the sensation,
We'll have a negative thought attached to it,
And that's more on a subconscious level rather than conscious.
So this meditation is about teaching us how to change the mental image that has been created from this pain,
And instead implement a peaceful association with pleasant visualization that creates a warmer bonding between you and your body's sensations.
So,
Essentially what we're trying to do is allow ourselves to accept instead of pushing away and fighting against the pain.
To begin,
Just get into a really comfortable position.
You can be sitting in a chair with your feet on the floor,
You could be laying down,
You could be sitting cross-legged,
Really whatever position is best for you is the right one for you.
You want to be in a position where none of your muscles are activated or tense right now.
And then just allow every part of your body to rest,
Allow every part to relax.
And take five deep breaths to relax even more.
Taking a full breath in and let it go.
Another full breath in,
And that long exhalation.
Breathing fully,
And then letting it go,
Feeling that sense of relaxation coming over you.
Inhaling deeply,
And exhaling.
And one last one,
Big inhale,
And exhaling,
Feeling tension loosening up in the body,
Getting a little more relaxed.
And then allow your breath to be in a slow and natural flow,
You don't need to change a thing about your breath.
Just notice the calmness that these five breaths gift to you.
Notice how your body breathes without you doing a thing at all.
Now begin to feel any sensations that you associate with your pain.
And bring them into your awareness like you would any other time.
And allow the feelings to multiply if that's what they do,
Not trying to change it.
But know that right now you are completely safe and secure to explore these feelings.
It's okay to bring these sensations up,
To let them rise,
Because they're not going to harm you.
Feel into the exact position and the exact qualities of these sensations.
What is the pain like for you?
Can you describe it?
Maybe it's stinging,
Or tingling,
Or burning.
It might be something entirely different than that.
But in your mind,
Describe every detail.
And then sit with it,
And be entirely present with this pain.
Not needing to do anything about it,
Except feel it.
And as you allow this pain to be,
Allow the sensations to grow,
And we don't stop them,
Just notice what they do.
Notice the details of changes that happen in these sensations,
Just naturally.
You're doing great.
Now we're going to switch the focus,
And bring into the mind's eye a visual of a place you love to go.
Or some place you have been that's really serene and peaceful for you.
And this doesn't even have to be a real place,
It can be in your imagination.
It might be a beach,
Or a gorgeous mountaintop,
Somewhere in nature.
It could be something as simple as your warm and cozy bed.
Wherever this place is for you,
See it vividly right now.
Start by visualizing all the physical aspects of this place.
Where are you?
What do you see when you look up?
It could be the sky if you're outside,
Or a safe place somewhere,
It could be the ceiling.
Notice everything you can about what you see when you look up.
And now look down at your feet in your mind's eye.
What does the ground look like below you?
Notice any colors,
Any textures.
Get really detailed,
Maybe you're noticing plants or things around the room.
Maybe you're seeing patterns,
It could be things like patterns in nature,
The way things grow,
The patterns of fabrics in a room.
Notice every pattern you can find,
And notice it in great detail.
The more detail you can get here,
The better.
How dark is it out,
Or in your room?
How light is it?
Do you have a sense of what time of day it might be?
Which way is the sun coming into your imagination if there is sun,
Or moonlight maybe?
And look at all the beautiful things in this space that make it enjoyable for you.
Use your visual creativity of this place for the next several moments.
Now you're going to bring about the sensations that this beautiful spot offers.
Start with your feet,
Tap the ground.
Is the surface hard or soft?
Notice anything you can about it.
What are you standing on?
What is the temperature in this place?
Is it cool,
Warm,
Hot?
Is there a breeze in the air,
Or is the air calm and still?
Can you feel the sun on your skin?
Sit with these sensations and really allow yourself to enjoy them.
Are there any smells here?
Maybe you smell salty air if your safe space is on a beach.
Or maybe you smell the earthiness of the forest if you've found yourself in a nature setting like that.
Notice any aromas or sounds.
What sounds do you hear?
Bring all the sounds to your mind's eye.
Make it as vivid as possible.
And sit with these senses activated for a few moments.
And maybe interact with your environment.
To relax even further,
Become aware of what you're doing here.
Are you sitting down and relaxing?
Or maybe walking around,
Exploring?
Maybe you're doing exactly what you love and want to do here.
Whatever it is for you,
See yourself being completely relaxed,
Completely happy here.
No need to do anything here,
But relax and enjoy it.
Be assured this place is always here for you to go to anytime you need that safe space to flee from your pain.
Whenever you feel overwhelmed by the sensations in your body,
You can repeat this exercise to accept the pain and just change the thoughts around it.
When you vividly visualize a safe and peaceful place in moments of distress,
You're slowing down your pulse and blood pressure.
And you're creating a peaceful and strong connection to your body and mind.
You can stay in this space as long as time permits.
When you feel ready,
You can become more aware of your surroundings and open your eyes,
Ready to go about your day peacefully.
Thank you for taking part in this pain meditation,
And I hope you find some relief.
