Hello,
I'm Vicky from Equanimity Yoga.
Thank you for listening to my Insight Timer Pain Reduction Meditation.
So just before we start,
I'm going to give you a quick explanation of what we're going to be doing.
So I'd like you to find a position where you're as comfortable as possible.
It could be laying,
It could be standing,
It could be seated,
Whatever works for you.
And you also,
You can use props like cushions and things just to make yourself a little bit more comfortable if that is possible.
So with our meditation today,
We're not going to be thinking about directing our attention away from the areas of pain.
We're going to be directing our attention to those physical areas of pain.
It might sound a little strange,
But sometimes when we direct our attention to the areas that hurt,
The pain almost gets shy and starts to hide.
And then we may find that it is actually in a different area or that it has just taken itself down a level.
If it doesn't work for you,
Please don't worry.
It is something that may work for some people,
May not work for others or may work after a little time when you have been consistently practicing.
So let's get started.
Finding yourself in the position that works for you.
Just allowing for your eyes to close if that feels comfortable or you can just kind of defocus your eyes and look at nothing in particular.
And let's start to just bring our awareness to our breath.
Just noticing your inhale and exhale,
Taking it in and out through the nose and just letting your breath be natural.
Each breath that happens,
Just letting it be smooth and easy.
So just checking in with the flow of that breath.
Inhales and exhales.
So again there is no need to put any effort into anything that we are doing.
The breath is natural,
The breath is smooth.
And just taking your focus to that breath for a few moments.
And then just letting it be.
And then just letting it be.
And now I'd like you to let your awareness move to the area that you are most comfortable with.
And then just taking your focus to that breath for a few moments.
And now I'd like you to let your awareness move to the area that you are experiencing pain.
Try and be as specific as you can,
Taking it to maybe a square centimetre or square inch in your body where you feel that sensation of pain.
And focus your entire attention on that area.
Allowing yourself to notice any sensations in that specific area right now.
Remember you can stop the meditation at any time if you wish,
But if you want to stay in with that attention on the area that you experience pain,
Then just let it be.
And then just let the awareness move to the area that you are experiencing pain.
And if the pain has shifted or the pain has hidden,
Just allow your awareness to move to the area where it has shifted to.
Or just allow for your awareness to be around that area to see if it has moved.
And once again,
Staying with that awareness and allowing your breath to just flow without effort.
And letting that nice feeling of effortless breath flow in and out of your body.
And then just letting that awareness of sensation in your body flow in and out of your body.
And then letting that awareness happen without too much effort at all.
And checking in to see if that sensation of pain has moved anywhere else in the body.
If it has,
Then move in your awareness to follow that sensation.
And again,
Letting your awareness rest with that sensation wherever it has gone to.
If you find that the pain has hidden and is no longer where you first felt it,
Just come back to your breath and allow yourself to work with the inhale and the exhale as your focus.
But be aware that if any sensation comes back,
Taking your focus back to that sensation,
That point of sensation in the body once again.
Just staying with the feeling of chasing sensation if it moves around the body or keeping your focus on the area where that sensation is to see if it gets shy,
To see if it hides.
Maybe it doesn't and that's fine too.
But just taking this time out,
Taking your natural breaths,
Good for the nervous system anyway,
Just calms things down.
And then just letting you stay for a few more moments,
Either with that sensation,
Seeking out the sensation and taking your awareness there or resting your attention with the breath.
And then just allowing whatever your focus was to gently fade and start to feel the sensation.
And when you feel ready,
Just allowing whatever your focus was to gently fade and start to bring your awareness back to your surroundings.
If you're seated,
The sensation of the earth underneath your feet and the seat underneath your thighs.
If you're standing,
The earth underneath your feet.
And if you're laying,
The earth underneath your body.
Becoming aware of your surroundings a little more,
Maybe sounds,
Maybe that sensation of light coming through your eyelids.
And then very gently allow your eyes to blink open.
So when we work with meditation,
Sometimes it takes a few goes to allow us to feel that we can settle into that meditation.
So if you felt that this could be of benefit to you,
Then please do try a few more times as it can really help if it works for us.
Thank you so much for joining me.
