A Meditation for Finding a Middle Way When We Are In Pain

In this guide meditation, long -time meditation teachers and pain specialists Vidyaamala Burch offer a tender practice to help us stay with our thorough openness and kindness, even when we are experiencing pain.

Staying in pain is extra challenging.

On the physical level, living at the present moment is often extremely invasive when our body suffers. One of us is a part of us, understanding, who wishes that we can fully escape from it.

At the same time, the experience of self -pain can be very much on our senses, our thoughts, our emotions. It can feel like a sinking, when the thing we wish is just a moment to rest.

In today’s guidance meditation, long -time meditation teachers and pain specialists Vidyaamala Burch offer a tender practice to find a middle way. It does not make a denial that does not put into denial or allows to exceed the extent, as said, “Allies, integration and kindness”.

A meditation to find the middle way when we are in pain

After each paragraph, stop and follow the guided meditation script below. Or listen to audio practice.

1. Start by setting up meditation currency. You can sit down. You can lie down. The most important thing is to choose a position where you can rest as much as possible and still alert. Once you choose your position, start deciding. Let the body weight rest in support of your bottom. If you are sitting, it will be in the floor, from the bottom, on the chair, by the feet. Lying down, it will be in the back of the body, in the bed or in the floor, and then resting in the head pillow or cushion.
2. See if you can cultivate a sense of comfort, which can be held by the body. Let the grip go. Get support for whatever you have below. Help this, you can take some deep breaths and then release a bit on each outbright, and let the next breath go back to your time.
3. With every breath, breathe freshness and piranal. With each breath, let the grip leave. When you are ready, allow your breathing to find your natural rhythm. Let your consciousness get out of the head, where it seems that it often occurs, and the body feels resting in breathing movement and feelings.
4. Let your consciousness fill the body a little more. Allow it to the torso through the hips, feet and feet. We are not seeing from the outside or thinking about the feet and feet as a concept or item. Rather, we are resting In Figures of contact with the chair, or the bed with the floor. There may be a sense of quarrels, echoing energy. It may be slow or apathy. Whatever our experience, the awareness allows to fill the feet and feet. If there is discomfort or discomfort, see if we can meet it with good behavior and care attitude, soften automatic habits of resistance and stress. Let the awareness come to the hips, let the hips be softened, comfortably on the chair, in bed.
5. Allow awareness to fill the entire torso– Add the stomach, chest, front and entire back and waist, entire spinal cord. Keep a little opening in all directions in the breath and retire in the outskirts. Be careful not to force or put pressure. Receive in a breath, let go to the output. Again, if you are suffering or hurting anywhere or in front of the entire torso, see if you can allow it to be aware of the care and kindness of attitude. Be a part of our experience, softening resistance and automatic stress that can arise so quickly.
6. Now bring awareness of shoulders, arms and hands. Let your hands help, the feet comfortably or if you sit in the lap. Rest them on the sides of the body, the palm upwards (if lying) or on the feet, the palm downward (if sitting). Allow the grip in the arms with stress, just let them rest in gravity. Let the shoulders fall from the body’s midline to gravity. Let the shoulders, arms and hands be filled with awareness. It can appear as discomfort, tangling, heat. It can feel contact with the clothes, contacts the surface that is resting. Get all this in awareness with the kind.
7. Now come to the arms and the neck and head. If you are sitting, let the head stand on the upper part of the spinal cord, maybe collide the chin in a small thing, so a release from the skull base and despite the openness in the throat. If you are lying down, see if you can completely hold the weight of the head through a pillow or cushion. Let her stay comfortable, let her relax, relax her. Let the jaw soften, be soft in the lips and tongue so that the breath can flow freely in the back of the throat in the path of the body and then get out of the body again. Let the cheeks be soft, eyes soft, forehead soft. We can imagine that the brain inside the brain is relaxing softly.
8. See if you can feel the body’s physicality. So often the heads are separated from the body. The head is just a thinking factory, and then the body is the only thing we drag into life. But the head is a body organ, like arms and feet. Understand feelings, feelings in the head. Contact the temperature, tangling, business, softening, maybe brushing the air against the skin.
9. See if you can feel a thorough feeling in the legs, toes, arms, neck and face. This experience of the sculpture, momentarily momentarily, the flow of emotions throughout the body, and passes, is born and passes.
10. If you are just hurt or hurt then let’s attend this part of the body. Take your consciousness from this part of the body and notice that if it is surrounded by resistance or strictly. Let’s see if we can deny us on the one hand and the other. The denial is to push, hard and not want, to push. It may be that a little breath is holding. There may be stress in the head, stress at the bottom. If you have felt this, then see if you can change a bit more towards the experience, speak metaphorically, a little more, very gentle and gentle, adding to the breath with breath. Let it be part of this flow of experience throughout the body. Breathe in this area and imagine that the breath is bathed in kind.
11. If, on the other hand, you are being overwhelmed, Only In experience, something is pain or difficult. The process here is to expand. Feel down on a chair or bed. Feel the support beneath us. Feel the breath all over the body. Feel the full limit of emotions all over the body. The pain is just one aspect of this multi -dimensional experience of survival. If you look at yourself once again tightening yourself, tensing, turning, suppressing, blocking, blocked, use awareness to disrupt and soften the process. Relax the palms. Relax hands Come closer Be kind.
12. It is full, integration and kindness training. We are able to live with all our experiences with presence and kindness. If we have a wound, we expand. If we are stopping, we come closer. This is the process. Our awareness is dynamic, subtle, acceptable, fluid.
13. If you want, you can continue to practice, but I will bring this guide to meditation. Let’s take the body weight awareness, feeling, resting in support of us. Feel the breathing all over the body. Extend awareness to be aware of the sounds around your environment. Open your eyes if they are closed. Bring a small move into the body, maybe fingers and fingers or any other part of the body. See any trend immediately to stop breathing and start pushing immediately and hurrying. Stay in this subtle move with gentleness. And when you get ready, come into the big movement. In your time, return with the activities of the day.