jeremywest
[00:00:00] Welcome to episode 10 of Jeremy chats with coaches. I am doing something a little different for episode 10. If you've been listening, you would know that I have just come out of hospital and breaking 18 bones. From falling off a roof. And I was looking on YouTube for a good mindfulness based pain. Relief meditation. 
And then I couldn't find one that I liked. Sorry. I decided to make my own. And I've decided to share it with you. If you have any pain to deal with, this is mindfulness meditation for pain. Even if you don't, it's a good mindfulness meditation. Just mentioned pain a couple of times in the half an hour. So enjoy, and I'll see you in episode number 11.
Jeremy: Welcome to this mindfulness meditation for pain relief. I invite you to start by finding a comfortable position where you can relax and also remain alert. Whether you're sitting [00:01:00] or lying down is up to you.
Now close your eyes.
 Take a few moments to settle in to your body.
Notice the points of contact between your body and the chair or the floor or the bed.
Feel the weight of your body being supported
and now take a few deep breaths. Breaths. Inhaling [00:02:00] deeply through your nose and exhaling slowly through your mouth.
With each exhale, feel your body become more relaxed and grounded.
Allow your mind to let go of any thoughts or any worries from the day,
any worries about the future. Just let go
and focus on this present moment. Which is the only moment that truly exists anyway.[00:03:00] 
Now,
let's begin with a body scan.
Starting at the top of your head. Notice any sensations in your scalp,
forehead,
and your temples.
And now slowly move your attention down to your eyes,
your nose,[00:04:00] 
your cheeks,
and your jaw.
As you focus your attention on each body part, and Notice any tension,
and allow it to soften.
Now continue down to your neck
and your shoulders,
feeling any tightness melt away.[00:05:00] 
Now move your awareness down your arms,
down your upper arm,
your elbows,
your forearm,
and all the way down to the tips of your fingers.
Relax.
Let all tension melt away.[00:06:00] 
And if the tension remains, that's okay. Just notice it. Let it be.
Let go of any struggle.
Let what is be.
Now, bring your attention to your chest
and to your abdomen.
Noticing the rise and fall with each breath.[00:07:00] 
Notice the sensation in your back,
sensation in your lower body.
Placing your attention on your hips
and your upper legs,
now moving to the knees.
[00:08:00] Remembering the goal is not to change or fix these sensations, but simply to notice them.
Allow them to be. Let go of any struggle,
whatever it is.
Don't hold on to the pain and don't push it away, just allow it to be
the sensation that it is.
No need for struggle,[00:09:00] 
no need for suppression, just allow it to be. And now, noticing any sensations in your lower legs, in your shins,
your feet,
and all the way down to the tips of your toes. Simply noticing the sensations, not trying to change or fix them, noticing the sensations everywhere in your body, all at once. And each [00:10:00] time you do this meditation, if I don't mention a part of your body that has pain, make sure that you do stop there on the way down your body
and allow your awareness to move from one part of your body to the next, like a wave washing over you, just allowing any sensations to be whatever they are right now. And
now shift your focus to your breath.[00:11:00] 
Feel the sensation, the air. entering and leaving your body.
Notice the rise and notice the fall of your chest or your abdomen with each breath.
Feel yourself [00:12:00] breathing into any areas of discomfort or tension or pain.
Notice that the sensation is merely a sensation.
If you had the same sensation after a workout, you might interpret it as a good pain.
Notice that you're judging the sensation as good or bad.
Instead, just allow it [00:13:00] to be.
And again, try to breathe into any areas of discomfort, any tension, any sensations at all, imagining your breath
as a healing energy.
Each inhale brings in fresh healing energy.
And each exhale [00:14:00] releases tension.
Notice that the tension is you fighting against the pain, trying to suppress it, and if it's time, let go of that tension.
If the tension remains, just notice it, allow it to be.
And now I'll be quiet while you spend a few moments focusing on each breath, noticing the slight pause between the inhale and the exhale. In the exhale, [00:15:00] and if your mind begins to wander, gently bring it back to the breath. Each time you notice that your mind has wandered, that means you're doing it right.
Our minds will always wander, that's what minds do. Noticing that your mind has wandered and bringing your attention back to your breath. That's meditation.
So as I'm silent, allow your breath to anchor you in the present moment. And we'll be back in a few minutes.[00:16:00] [00:17:00] 
Now, as you continue to observe your pain,
see if you can cultivate a sense
of acceptance.
Acceptance doesn't mean you have to like the pain. It doesn't mean that you want it to continue.
Acceptance is about acknowledging the reality [00:18:00] of your experience in this moment.
Be curious.
See if you can allow the pain to be there just as it is. without trying to change it.
Now,
spend a few moments sitting with this idea. And notice any resistance, or any thoughts that arise.[00:19:00] 
Remember, it's okay to have these thoughts. Simply notice them,
and then bring your attention back to your breath.
Now, imagine your pain as a separate entity from yourself.
That sensation is not you. It's just something that's happening in your body.
Try to observe that sensation from a distance [00:20:00] as if you were a neutral observer.
What does that sensation look like?
What shape does it have?
What color is that shape?
Is it two dimensional or three dimensional?
Is it solid or fuzzy?[00:21:00] 
Is it shiny or matte?
What would that shape like to be called? Shape, blob, it.
Now, as you continue to observe your pain,
send your pain some compassion.
Imagine sending that shape, a warm, [00:22:00] soothing light.
This might seem strange at first.
What we're doing is changing your relationship with that sensation that we call pain.
Now, let's try a little experiment.
Instead of seeing your pain as an enemy,
try to see your pain as a teacher.[00:23:00] 
What is that shape trying to tell you?
Is it telling you to slow down?
To take better care of yourself?
Is it telling you to seek help?
Just listening to that shape's message, without judgment.[00:24:00] 
Now,
As we near the end of this Mindful Acceptance practice, I
want you to remember that it's okay to have pain.
Pain is part of the human experience.
You are not your pain.[00:25:00] 
You are much more than that.
You are a person with strengths, talents, and abilities.
You are a person with strengths, talents, and abilities. And you're a person who's capable of love,
joy, and compassion.
And now [00:26:00] it's time to have compassion for yourself,
and for that shape that we used to call pain.
No amount of pain can take those abilities and strengths and talents away from you.
So as we finish this practice,
I invite you to take a deep breath in through the nose, and as you exhale through your mouth, let go of any tension [00:27:00] and any resistance you might be holding on to.
Take a moment to thank yourself for taking this time for mindfulness, taking this time for healing.
When you're ready, slowly open your eyes
and bring your attention back to the room around you. Remember, you can return to this practice any time you need.
You can find all my links at JeremyWest. [00:28:00] net Thank you for joining me in this mindfulness meditation for pain relief.