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Meditation for Pain

Find a comfortable position in which your head, neck, and back are supported. You may lie down, or sit cross-legged on the floor or upright in a chair, relaxing your body. Softly close your eyes. Rest your hands in your lap.

Begin with a few deep breaths. Take a slow, deep breath in through your nose. (Pause) Feel the air filling your chest and stomach. Exhale slowly through the mouth (Pause) allowing your body and mind to let go of all the tension and stress you've been carrying with you.

Pause…

Focus in on your breath. Inhale through the nose . . . exhale through your mouth. . . . Allow your mind to drop down into your body. Turn your attention to the area of your body that is in pain, not trying to change it or resist it.

Just notice it …(Pause) Observe it …(Pause) Acknowledge how you feel in this moment …(Pause) Be curious.

Where is the pain located? (Pause) What does it feel like? (Pause) What color is your pain? (Pause) Is it a large area …(Pause)… a small area? (Pause) What shape is your pain?

Inhale slowly through your nose . . . exhale slowly through your mouth . . . let go of the story attached to your pain. (Pause) You are not your pain.

Take a slow, deep breath in …(Pause)… exhale through your mouth …(Pause)
Turn your attention to the rest of your body that is not in pain. You may notice that most of your body feels quite relaxed and comfortable.

What does comfort and relaxation feel like? (Pause) What color do you see? (Pause)
Inhale slowly, allowing that color to flood your body with healing. (Pause)
Slowly exhale, letting go of any resistance and uncomfortable sensations.

With each breath, the color of comfort fills your body with healing . . . from the top of your head all the way down to the tips of your toes. The color is becoming brighter and stronger. It is pushing the pain out of your body and mind with each exhale. Take a couple more breaths.

You are relaxed, you are comfortable, and you are well.
Take a few moments to sit in this space – observing. (Pause)When you are ready, slowly open your eyes, wiggle your fingers and toes.

Workplace Options AWARE & Schuette, B. (Ed.). (Reviewed 2024). Meditation for pain. Raleigh, NC: Author.

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