Hi,
I'm Tylee and welcome to our meditation for chronic pain.
Take a few moments to get comfortable in your space.
Finding a lying down position or a comfortable seat.
You can be in a chair or I love to sit on the floor.
You're always welcome to bring a pillow or a blanket underneath your seat to lift the hips.
Give yourself a little more space.
The most important thing here is finding comfort and ease.
Now for the duration of this practice,
Your only responsibility is to give yourself what you need.
Nobody needs you.
Not tending to anything.
You have nowhere to be.
Nowhere to go.
This is just an opportunity for you to take care of yourself.
You're giving yourself an opportunity for rest and relaxation that you deserve.
You work so hard and here is an opportunity to nourish yourself from the inside out.
You deserve this break.
The world is busy,
Chaotic and loud around you.
So let's take a few moments to turn in.
Slowly softening your gaze down past your nose or closing down the eyes completely.
Begin to settle in to you.
This practice is designed to help you tune into your natural sources of healing and strength that are within you always.
Always come back,
Recenter and become fully present.
Bring awareness to the fact that each moment that passes by is just a part of your life experience.
It is here.
It is now.
And then it's gone.
It becomes only a memory.
As humans,
You have a tendency to want things to be different.
Especially from how we're experiencing them right now in the moment.
And we're going to let this desire vanish.
And allow things to be exactly how they are.
Do not try and change anything or even wish that it will change during this session.
Experience letting yourself be exactly how you are in this moment right here.
Any judgments you have about yourself or critical things you usually think about your body or your mind,
Let those fade away.
Those things don't matter at all during this date,
This time with yourself.
There's no right way to feel.
Just as there's no wrong way to feel.
Feelings are simply just feelings.
Acknowledge how you are able to sense any sensations in your body.
In the moment.
In this moment.
And accept it.
It's completely okay to feel whatever you are feeling.
Let your arms feel a little heavy by your side.
Bring awareness to each finger of your hand.
Notice what your fingertips are touching right now.
Can you feel your thumbs in particular?
How about your pointer fingers?
Sense what they are touching.
And your middle fingers.
Now feel your ring fingers.
What are they touching?
And into the pinkies.
Become aware of your breathing now.
Without changing anything about it,
Begin to witness your breath.
Bring awareness to your belly.
Just observe your belly rising and falling with your breath.
Feel your belly's expansion and contraction.
Just like a tiny baby when they breathe.
Big balloon belly.
This is the most natural way to breathe.
Now become aware of your toes.
Notice each one of your toes.
What do they feel like?
And what are they touching?
Breathe into your toes.
Imagine when you breathe in,
Your breath can travel all the way down to your toes.
Breathing in,
Down to your toes now.
And on the out breath,
Allow your entire legs to become very deeply relaxed.
Imagine the same thing for your fingertips.
As you breathe in,
Feel the breath traveling all the way to each fingertip.
And on the out breath,
Your entire arms become so very relaxed.
Noticing again the gentle rise and fall of your belly.
Up and down.
Expanding and contracting.
Imagine your breath is going all the way up to your head.
Filling your mouth,
Your nose,
Your eyes and ears.
And on the out breath,
Your head becomes more relaxed than it has ever been.
Inhale all the way into the tiny areas of your brain.
This helps restore your mind.
And on the exhale,
Your mind becomes more open and relaxed than it has ever been before.
Whatever feelings you are having right now,
Just notice them.
As if you're an observer sitting,
Relaxing on a beach.
Watch the great and powerful ocean.
This represents you.
You can only see the surface of this beautiful ocean.
But below,
There is so much going on.
Big changes.
Transformation.
Healing.
Come back to your breath.
Right now,
Your body is accessing its natural healing capabilities.
And you don't have to do a thing.
All you need to do is relax and observe.
Take a look out upon your ocean.
And know that all is well.
All is being taken care of.
All the ocean needs from you is your kindness and your trust.
Allow yourself to relax even more now.
By feeling the warm gentle sun shining on your skin as you rest on this magnificent beach.
The sun is healing.
The sun allows for growth of all life on earth.
Feel your feet in the sand now.
Notice how soft and soothing it is.
Perhaps you can even hear the waves crashing on the sand.
You are fully able to let go.
There are no desires.
No feelings.
No thoughts.
You're just completely present in this moment.
Enjoying watching your ocean.
And knowing that you don't even need to see what's going on below the surface.
Allow yourself to receive the healing.
The love.
All is well in the great waters that represent you.
Gently allow yourself to become aware of your surroundings.
Begin to wiggle through your fingers and your toes.
Bring your awareness back to the rise and fall of your belly.
And in your own time,
Open your eyes.
Feel gratitude for yourself and this wonderful experience that you gave yourself.
Return to this meditation any time you need to re-center,
Calm the nervous system,
And ease your chronic pain.
Take good care.
Namaste.
