Here’s a Sample of the “Making Room for Pain or Discomfort” Guided Meditation Script:
Space for Feeling
It’s common to tighten around your discomfort.
You tense the body when you are struggling, trying to rid yourself of the unpleasantness.
Instead of tightening, you can make room for the pain.
Welcoming it in and meeting it with a caring presence, you have the power to retrain the mind.
This helps you build a nonreactive awareness.
Rather than being controlled by every challenging situation, you can notice it, allow it to be present, and move forward.
For this practice, find a comfortable position.
You may investigate doing this exercise sitting or lying down.
Give yourself a few minutes to settle. Breathe deeply, allowing the mind and body to relax with each exhale. Without ignoring the unpleasantness, invite in calmness.
Pay attention to the painful emotion you are experiencing. Don’t fall into the story. Recognize how the mind and body feel right now. Ask if it is sadness, fear, frustration, or disappointment.
Just notice the general tone and experience you are feeling.
