Cognitive Behavioural Therapy (CBT) Bundle (312 pages)

PAIN MANAGEMENT MEDITATION

WHAT IT IS Meditation specifically targeted for pain management focuses on relaxation, acceptance and visualization to manage the sensations that come and go within a pain episode. Take some time to practice meditation regularly, allowing yourself space as you navigate through the exercise.

MEDITATION SCRIPT

Settle in to a comfortable position. You can do this seated or lying down if preferred. When ready close your eyes or gently soften your gaze. Try and let go of any tension you hold in your body. If needed, gently shake out your legs and arms, or rock back and forth a few times. Now, focus your attention on your breath. Take 5 deep breaths, completely filling your lungs up, and then exhaling completely. As you do this, notice the gentle sensation of the breath going in though your nose, down through your chest, and finally filling your diaphragm up. Now, take a moment to locate your pain. Maybe it resides in your head, your neck, the back or somewhere else completely. Just notice it, without judgment. Observe the pain as it is, without trying to push it away. Now, take another deep breath. Imagine with the breath bringing healing and comfort in to the area where your pain is located. If helpful you might imagine the healing as a healing light hitting the area and then surrounding it. Then exhale. Now, take 5 deep breaths, keeping the focus on the area of pain. As you breath in, visualize the area healing itself with each breath. If the pain is in your spine, imagine the spine lengthening and correcting with each breath. If the pain is in a muscle, imagine the muscle softening and releasing any tension. No matter where you’re pain is, simply imagine the area softening, strengthening and letting go of any tension and hurt. Continue with the breaths, slowly in, and slowly out, while visualizing the healing act. Ones done, take one more deep breath while visualizing your whole body being lighter, more at ease, and without restriction or tension. Finally, take a moment to scan the body. Take notice of any positive changes or pleasant sensations. Perhaps you notice a calm, a softer posture, or a light hum around you. Now, slowly start to wiggle your fingers and your toes as you come out of your meditation.