Meditation for Pain Relief

Get into a relaxed, comfortable position, either sitting or lying down.

 

Close your eyes.

Take a deep breath in and then slowly exhale.

 

Bring your awareness to how you’re feeling.

Don’t try to change anything.

Just notice both your body and mind.

 

Where do you feel tension?

Where do you feel pain?

Where are you relaxed?

 

Slowly breathe in and out.

Continue observing your body without trying to change things.

Take note of any pain you’re experiencing in the moment.

 

Now look at your pain with acceptance.

Accept how you’re currently feeling, emotionally and physically.

Simply be present in the moment.

 

Observe, accept.

Observe, accept.

 

Now say this affirmation:

I accept the experience of pain.

I accept myself as I currently am.

I love myself wholly and completely.

 

You don’t need to do anything.

Just relax and accept the present moment.

Simply be.

 

Observe your pain again.

Pinpoint its location.

Now seek to transform it just a little.

Instead of pain, imagine a different feeling in that location.

Maybe warmth.

Maybe cool.

Maybe even a nice tingling sensation.

 

Visualize the new feeling replacing a small bit of the pain.

Now some more.

Slowly growing and growing.

Pain transformed into relief.

 

Breathe in.

Hold the breath for a moment.

Breathe out.

Feel your muscles relaxed.

Your body at peace.

Your mind calm.

 

Enjoy this feeling for a few moments.

Open your eyes.

Observe your surroundings.

Let your body slowly reawaken.

 

You can repeat this process as often as necessary.