Namaste and welcome.
My name is Sarah DeBloch and wherever you are in the world right now,
I am so glad we get to spend this time together.
Today's practice offers a guided meditation focusing on the five qualities of pain,
Designed to help you observe pain or sensations with mindfulness to cultivate greater mental resilience and healing.
1.
Find a place where you can sit comfortably,
High on your sit bones.
This can be a meditation pillow on the floor or on the edge of a chair with your back fully supported by you.
2.
Place the backs of your hands on your thighs with palms facing upward.
Notice if you need to make any final adjustments to your sustainable seat.
3.
Closing your eyes,
Draw awareness to your breathing.
Become aware of the quality of your breath.
Allow your breath to become full and deep,
Lengthening and deepening your inhale and exhale.
4.
Starting at the top of your head,
Begin to scan your body,
Becoming aware of areas of pain,
Tension,
Or sensation.
Allowing your awareness to settle in one of the areas you noticed,
Assign that area of pain,
Tension,
Or sensation a quality of movement.
Maybe it feels heavy like a rock or like it's jumping around like a frog.
Assign this area a temperature,
Cold,
Cool,
Warm,
Or hot.
Assign it a color,
Any color,
The first color that comes to mind.
Assign this area a shape,
Any shape at all.
Now,
In your mind's eye,
See this pain,
Tension,
Sensation with its qualities of movement,
Temperature,
Color,
And shape sitting in the palm of your outstretched hand.
5.
Give it space,
Allowing it to be.
Give it space,
Allowing it to be.
6.
Shift your awareness back to your breathing and once again begin to scan your body at the crown of your head down to the toes,
Becoming aware of areas of pain,
Tension,
Or sensation.
Allow your awareness to settle in one of the areas you noticed.
This can be the same area as before or a new area and assign that area of pain,
Tension,
Or sensation a quality of movement.
Maybe it feels heavy like a rock or like it's jumping around like a frog.
7.
Assign this area a temperature,
Cold,
Cool,
Warm,
Or hot.
Assign it a color,
Any color,
The first one that comes to mind.
Assign this area a shape,
Any shape at all.
It can even be a made-up shape.
Now,
In your mind's eye,
See this pain,
Tension,
Sensation with its qualities of movement,
Temperature,
Color,
And shape sitting in the palm of your outstretched hand.
Giving it space,
Allowing it to be.
Give it space,
Allow it to be.
Shift your awareness back to your breathing and once again begin to scan your body at the crown of your head down to the toes.
Becoming aware of areas of pain,
Tension,
Or sensation.
Allow your awareness to settle in one of the areas you noticed.
This can be the same area as before or a new area and assign that area of pain,
Tension,
Or sensation a quality of movement.
Maybe it feels heavy like a rock or like it's jumping around like a frog.
Assign this area a temperature,
Cold,
Cool,
Warm,
Or hot.
Assign it a color,
Any color,
The first one that comes to mind.
Assign this area a shape,
Any shape at all.
It can even be a made-up shape.
Now,
In your mind's eye,
See this pain,
Tension,
Sensation with its qualities of movement,
Temperature,
Color,
And shape sitting in the palm of your outstretched hand.
Giving it space,
Allowing it to be.
Give it space,
Allowing it to be.
Shift your awareness back to your breathing and begin naming your breath.
Silently saying to yourself,
Breathing in,
Breathing out,
Breathing in,
Breathing in,
Breathing out,
Breathing in,
Breathing out.
Bring your palms together at heart center and take a cleansing breath.
Perhaps a few cleansing breaths.
When you're ready,
Mindfully opening your eyes.
This has been your guided meditation to cultivate greater mental resilience and healing.
Thank you for joining.
Namaste.
