A note from Sean
It helps to tell a physical sensation apart from the thoughts about it. Most of us blend the two. Is the sensation pleasant, unpleasant, or neither? Then see if we are adding a story that it is bad or wrong.
Try this today. Take five slow breaths, as the script does. Then rest your attention on a comfortable spot, like your hands or feet. If it feels okay, glance toward the sore area and ask once, “What is the sensation itself, apart from my thoughts about it?”
Keep going: Making Room for Pain or Discomfort and Body Scan Meditation For Chronic Pain.
This suits anyone living with aches or pain. Pain can be hard to look at, so take small steps. Go gently, and stop when you need to. This practice complements care from your doctor or pain specialist. It does not replace it.
Here’s a Sample of the “Pain- Breathing and Deep Body Scan” Guided Meditation Script:
Breathing is the most natural thing in the world, yet we tend to forget about it throughout our daysLet’s honor our breath now, and how it brings us in the present moment so that we can relax….Take 5 significant and purposeful breaths.1 fully inhale…. expanding your belly and chest as much as you can. Holding it for a moment… And exhale…. feeling a wave of relaxation sweep over you…2 inhale…. filling your entire breathing system with fresh oxygen. Hold it…And exhale…. the wave of relaxation gently sweeping over you…3 inhale…. so that you are brimming with air. Holding it….. soaking in oxygen… And exhale…. your body relaxes in different areas, without any effort…
4 fully inhale…. feeling these breaths purifying your entire body… Exhaling…. just notice how you are feeling..And 5…. a beautiful breath coming in.…hold it, feeling invigorated from oxygen… And exhale…. allowing relaxation to sweep over you… Take note of how you feel at this very moment. You now have an abundance of oxygen. This is how we are created to feel. Breathing deeply and fully is an expression of self-compassion. Let your breath become natural, and just notice how abundance feels. Good.Let your eyes wander around, looking at all the things around you without looking too long at anything in particular.
