Hello and welcome to this meditation for pain,
Anxiety and stress relief.
I'm Rachel and I will be your guide today.
I created this meditation to support you with stress relief,
Pain relief and relief from anxiety.
I am fully aware of how hard these periods of time can be when we feel stressed,
Pained,
Frustrated or overwhelmed.
A meditation can offer us an opportunity to be in a place of compassion,
Curiosity and awareness.
So find yourself somewhere comfortable to lie or sit where you won't be disturbed.
Gently allow your eyes to close and become aware of your breath travelling in and out through your nose or your mouth,
Whichever feels the most comfortable.
And see where you feel this breath within the body.
Can you feel it in your nostrils,
Your chest,
Your tummy?
Feel that breath entering and leaving the body.
I want us now to bring mindfulness to how we're feeling.
And first of all,
I would like you to ask yourself how you are feeling emotionally.
Take a moment to reflect here.
You might be overwhelmed or tearful or angry.
Maybe frustrated.
And all of these emotions are absolutely normal.
It's important for us to bring awareness to these emotions as it's only with awareness that we can begin to allow ourselves to explore and heal and accept.
Take some time to check in.
Now,
I'd like you to bring your awareness to your body.
And just acknowledge where the pain or stress or anxiety sits.
Do you feel it within your body?
Is it in your shoulders or your chest?
Or maybe somewhere else?
And if you're suffering from physical pain,
Which part of your body is the pain the strongest?
I want you to try and connect with that pain.
And in your mind,
Begin to describe it.
Does it feel warm or cold?
Hard or soft?
How would you describe it in your mind?
Maybe even giving it a color or a texture.
Maybe even a smell.
Just bring awareness,
Exploring the area with curiosity.
Now that you have connected with that part of your body,
I want you to draw your breath to the parts that may be tense or tight.
Where stress is stored or where you feel pain.
As you breathe in,
Draw the beautiful revitalizing breath into that area.
And as you exhale,
See some of that stress,
Anxiety or pain leaving on that out breath.
You can visualize these as colors or just with the intention that you're breathing in beautiful healing energy.
And as you exhale,
You're releasing and relieving.
Accepting where we experience pain,
Stress or anxiety helps us lessen the tension stored within that area.
When we fight against something,
We create resistance and resistance leads to tension and stress.
When we accept these areas,
We can recognize that we can change and what we cannot.
Acceptance allows us to release the fight.
And when we release the fight,
It allows us to move into our space of healing.
A space where relaxation can grow.
We often discover as we connect with our body in this way,
That our whole body isn't in pain.
Our whole body isn't stressed and our whole body isn't anxious.
When we can narrow down and pinpoint a specific area,
It allows us to recognize that there is an opportunity for calm and peace within.
I would like you to bring your awareness back to your breath.
Breathing deeply and fully and exhaling fully.
Bringing awareness back to your body as a whole.
Breathing in calm and releasing pain.
Stay here for a few breaths.
Breathing in stillness and releasing anxiety.
Stay here for a few breaths.
Breathing in peace and releasing stress.
Stay here for a few breaths.
I'm going to say some phrases and I'd like you to repeat them back to yourself.
Although I may be frustrated,
I know I can find peace with my breath.
Although I might be angry,
I know I have love in my heart.
Although I might be stressed,
I know I can take loving actions to support myself.
And this is true.
Know that it is true that with every breath you take,
You can find peace.
And that with every moment of anger,
Know that deep within you,
Within your heart,
There is a space of pure love and compassion.
And although you may be stressed or overwhelmed,
Just know that you have an opportunity.
An opportunity to choose actions that are loving and that support yourself.
I'm now going to say some affirmations to help you support yourself mentally during this period.
Just repeat them to yourself.
I love my body,
Mind and soul.
I am calm and peaceful.
My life is beautiful and there is good in every day.
I am strong and powerful.
My body is healthy and vibrant.
My life supports me.
I see beauty around me every day.
Every day is an opportunity for miracles.
My thoughts are loving and constructive.
I feel free,
Peaceful and still.
Taking a moment now to bring awareness to your breath.
Connect back into that quiet space of breathing.
Check in with yourself and acknowledge how do you feel now?
Do you feel calmer,
More peaceful or still stressed or anxious?
Just acknowledge how you feel.
There is no right or wrong,
There just is.
And as you breathe,
I would like you to begin to expand that awareness out to your whole body.
As if your whole body is breathing in and your whole body is breathing out.
A beautiful rhythm like the lapping of waves.
Breathing in,
Breathing out.
Breathing in,
Breathing out.
Allow yourself to accept yourself as you are.
Not how you once were or how you think that you should be.
But accepting yourself as perfect as you are right here,
Right now.
For now,
Breathing in calm and releasing worry.
Breathing in peace,
Releasing stress.
Breathing in joy and releasing anxiety.
Taking a moment to just be.
We're slowly going to begin to guide you back into this present moment.
Become aware of the sounds around you.
The weight of your body on the seat or bed or mat that you lie on.
Maybe notice the feeling of the sensation of your clothes on your skin.
Feeling calm,
Feeling peaceful.
We're going to take these calm and peaceful energies back with us into our day.
Beginning to wiggle fingers and toes.
Having a stretch.
Maybe giving a yawn.
Making any adjustments that feel good for you.
And when you feel ready,
You can gently blink open your eyes.
Take a beautiful big inhale.
And know that everything is working out.
