Welcome.
This is a body scan for chronic pain relief.
Begin by finding a comfortable position,
Either lying down or remaining seated.
Start by taking a soft breath in and slowly exhaling as you allow your attention to settle in the here and now.
Breathing in and breathing out.
You're not here to judge or force anything.
You're simply here to notice.
Now gently bring your attention to the top of your head.
Notice any sensations or lack of sensation.
You don't need to change anything.
You simply need to observe.
Slowly move your awareness down to your face,
Your forehead,
Your eyes,
Your cheeks and your jaw.
These are places that often hold unconscious tension.
With each exhale,
Invite a softening.
If there's tightness or pain,
Just say to yourself inwardly,
It's okay,
I'm with you.
Now bring your awareness to your neck and shoulders.
You might notice pressure,
Stiffness or heaviness here.
Just let it be as it is.
See if you can breathe into it.
Sometimes pain just wants attention,
Not resistance.
You might say to this area,
You don't have to hold on so much.
I see how hard you're trying.
You don't have to hold on so much.
I see how hard you're trying.
Now allow your awareness to move down your arms,
Through the elbows,
Wrists and into your hands.
Notice any sensations,
Tingling,
Warmth,
Discomfort,
Numbness,
Whatever that may be present.
Just being with your body moment by moment.
Practicing to be with what's uncomfortable or unwanted.
Practicing to be with what is.
Now bring your attention to your chest.
Feel the gentle rise and fall of your breath.
Notice if it feels open,
Restricted or neutral.
And if there's pain or tightness,
See if you can breathe gently into that space and offer this area a whisper of kindness.
And repeating to yourself,
You're allowed to feel I'm here.
You're allowed to feel I'm here.
Now bring your awareness to your abdomen.
So much lives here,
Our emotions,
Our memories,
Our energy.
See if you can place a hand here if it helps.
If there's tension,
Pain or unease,
Inwardly say to yourself,
I hear you.
I'm not here to fix you,
Just to be with you.
Now slowly move your awareness to your lower back,
Your hips and pelvis.
Places that often carry deep chronic pain or tension.
And see if you can breathe softly here.
Let the breath wrap around the discomfort or the pain like warm water.
You might imagine saying,
You're allowed to rest,
You're doing your best.
You're allowed to rest,
You're doing your best.
Let your attention flow into your legs,
Into your thighs,
Into your knees,
And your calves,
All the way to your feet.
Gently scan for sensations.
If there's pain,
Ask it,
What do you need right now?
What do you need right now?
There's no pressure to fix or understand.
Your presence is enough.
Now take a moment to sense your whole body as one connected being.
You might feel pain in places,
Ease in others.
Let it all belong.
You might say,
This is my body,
It is carrying so much,
And I'm here now learning to listen.
This is my body,
It is carrying so much,
And I'm here now learning to listen.
Take a few final breaths.
Feel the support beneath you.
And know that you can return to this practice at any time,
Not to escape pain,
But to relate to it differently with more compassion.
Namaste.
