Photo credit: www.mindful.org
In this guided meditation, experienced meditation instructor and pain specialist Vidyamala Burch presents a compassionate practice designed to help individuals embrace their entire selves with acceptance and kindness, particularly during times of pain.
Experiencing pain can complicate our ability to remain present.
Physically, being in the moment while enduring discomfort can be quite excruciating. Naturally, there’s a desire to escape from this experience altogether.
The sensation of pain can be all-consuming, affecting our perceptions, thoughts, and feelings. At times, it may feel suffocating, leaving us yearning for just a moment of tranquility.
In today’s meditation, Vidyamala Burch provides a gentle approach that encourages finding a balance—not veering into denial or succumbing to chaos but instead gently acknowledging the full range of emotions and sensations we encounter. As Burch emphasizes, this approach fosters “wholeness, integration, and kindliness.”
A Meditation for Navigating Pain
Take a moment to read and practice the guided meditation script below, pausing for reflection after each segment. Alternatively, you can listen to the meditation audio.
Begin by adopting a comfortable meditation posture. Whether seated or lying down, choose a position that helps you feel relaxed yet alert. Once settled, allow your body’s weight to be supported by the surface beneath you. If sitting, this support is felt through your bottom into the chair, while lying down, it’s through your back into the bed or floor, with your head resting comfortably on a pillow or cushion.
Cultivate a sense of rest by allowing the body to be supported. Release any tension and embrace the grounding that comes from the surface below you. You might find it helpful to take a few deep breaths, letting each out-breath be a moment of release, allowing your next in-breath to come naturally.
With each inhalation, invite freshness and energy into your body. With each exhalation, let go of tension. When you’re ready, allow your breathing to settle into a natural rhythm. Shift your awareness from the head, where it often resides, and instead feel your body engaging with the rhythm and sensations of your breath.
Expand your awareness throughout the body. Let your consciousness flow down through the torso, hips, feet, and legs. Rather than viewing legs and feet as distant concepts, immerse yourself in the sensations of contact with the floor, chair, or bed. Whether you feel a tingling sensation or dullness, welcome whatever arises with kindness. If pain exists, meet it softly, letting go of instinctual resistance.
Allow your awareness to encompass the entire torso. This includes the belly, chest, and entire back. Sense the torso gently expanding on the in-breath and relaxing on the out-breath. Avoid forcing or straining. Welcome each breath, releasing on the exhalation again, allowing any pain or discomfort in the torso to be held with gentleness.
Bring your awareness to the shoulders, arms, and hands. Let your hands rest comfortably—on your lap or at your sides. Release any tightness in your arms, allowing gravity to support them. Let your shoulders drop naturally. Tune into the sensations in your arms and hands, acknowledging any feelings of discomfort, warmth, or the sensation of fabric against your skin with compassion.
Shift your focus from the arms up to the neck and head. If seated, align your head comfortably atop your spine, perhaps tucking your chin slightly to release tension at the base of your skull. If lying down, ensure your head is well-supported by your pillow. Let go of any tightness, allowing your jaw, lips, and tongue to relax so that your breath flows freely.
Explore the sensations in your head. Recognize how often it can feel disconnected from the rest of the body. Instead of viewing it merely as a source of thoughts, perceive it as part of your whole body. Acknowledge any feelings—temperature shifts, tingling, or the air touch on your skin.
Sense the wholeness of your being. Feel the interconnectedness of your legs, torso, arms, neck, and head, experiencing the ebb and flow of sensations throughout your body.
If pain or discomfort is present, focus your awareness there. Observe whether it is surrounded by feelings of resistance or hardness. Aim to find that delicate balance between denial and feeling overwhelmed. Denial may manifest as pushing away the sensation, perhaps accompanied by a restricted breath, while overwhelm may reduce the experience to solely the pain. Shift gently towards the discomfort, allowing it to be acknowledged within the broader flow of your entire body.
If you feel overwhelmed, remember that pain is just one element of your experience. Broaden your awareness to include the feeling of the ground supporting you, the rhythm of your breath, and the sensations occurring throughout your body. In moments of tension, use your awareness to soften and relax, bringing kindness back into your breath.
This practice focuses on embracing wholeness, integration, and kindness. It trains us to approach our experiences with presence and empathy. When faced with pain, we learn to broaden our attention and remain compassionate rather than withdrawing.
Continue your practice if you choose, but for now, let’s conclude this guided meditation. Bring your awareness back to the weight of your body resting on the supportive surface. Feel the rhythm of your breath and expand your awareness to the sounds in your environment. If your eyes are closed, gently open them. Introduce some movement into your body, perhaps wiggling your fingers and toes. Notice any inclination to rush or hold your breath, and instead, stay attuned to this subtle movement. When you feel ready, gradually re-engage with your day-to-day activities.
Source
www.mindful.org