Welcome to this mindful breathing meditation for being with pain.
Please choose a posture that feels appropriate for your body at this time.
Being present to this moment with your kind awareness.
Going into this moment as it is, with all that it is.
Opening your kind awareness to the body, to the breath, to whatever thoughts, feelings or
emotions may be present.
Noticing what is present through the senses.
Sight, hearing, smell, taste and a sense of touch.
Perhaps being aware of the body in contact with the surface that it is resting on.
Drawing your awareness inwards to the space of the body, to the soft tissues, the muscles,
bones and the organs.
Sensing the continuous flow of movement.
Even in stillness.
There is nothing to fix or achieve in this practice.
Not even changing your relationship to pain.
Although that might be a result of the practice.
This time is to bring your kind awareness to this moment as it is.
Shifting your awareness to the breath.
There isn't a special way to breathe, but to be aware that you are breathing.
Breathing in and breathing out.
If the breath doesn't feel available to you, choose an anchor that feels more suitable.
Awakening fully to this experience of breathing.
From time to time, you will become aware that your attention is no longer on the breath.
It may have become engaged in a thought, a sensation, judgment.
No matter where your attention has moved to.
Welcome it back to the breath.
Breathing in and breathing out.
Noticing the coming and the going of the breath.
The flow and rhythm of breathing.
Perhaps sensing the expanding and opening of the body on the in-breath.
Exhaling, releasing and letting go.
Experiencing the entirety of the breath from beginning to end.
Seamlessly flowing from one breath to the next.
Like the breath, thoughts will come and go.
This isn't right or wrong.
It's the nature of the mind.
Meeting whatever is present with your kind, non-judgmental awareness.
And mindfully return your attention to the breath.
Breathing in, breathing out.