Here are two guided meditation audios with scripts, one is 10 minutes and the other one is 20 minutes long.
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Guided Meditation for Pain Relief: 10 Minutes
Meditation Script for Pain Relief
Allow yourself to get into whatever position is most comfortable for you with the pain you are currently experiencing. Once you are in a comfortable position, gently close your eyes. If it’s possible for you to do so comfortably, you may place your hands on your pain. If it’s not possible for you to do so, that’s perfectly okay, just let your hands rest comfortably.
Allow your awareness to center in on your breath as you take a long deep inhale through your nose, allow your breath to expand fully and hold your breath at the top. Whenever you’re ready, exhale with a sigh.
At the end of that breath, take another long deep inhale, breathing in through your nose as your stomach expands and holding your breath at the top. As it feels right to you just let it go with a long powerful sigh.
Finally, at the end of this breath, do this just one more time, breathing in extra deeply through your nose, feeling your stomach expand as you hold your breath at the top, and when it feels right to you, just let it all go through your mouth.
At the end of that breath, just return to a pattern of breathing that feels right for you. Breathing in through your nose and out through your mouth throughout the course of this meditation. Do your best to ensure that your stomach is expanding on every inhale and contracting on every exhale. Allow your inhales to equal the length of your exhales. Feel yourself entering into a flow with this breathing pattern.
Breath is a fantastic ally for pain. In fact, when we focus on our breathing and we do it with intention, we often can find relief. While you stay focused on your breath, additionally allow your awareness to center in on the pain you are experiencing. And in this moment, just be honest with yourself. Let yourself really feel it. Use whatever words you need to that describe it. You can be made at it, you can be hurt by it emotionally and physically. Whatever’s coming up for you, in this moment, just let it.
Sometimes our pain triggers a lot more than just the physical. Almost always are physical pain is tied to some underlying emotion. As you let yourself feel whatever is coming over you as it relates to this pain, now allow yourself to imagine your breath flowing into this area of your body.
On every inhale, imagine a soft green light, flowing into this area of your body, and on every exhale, relax into it.
Notice yourself shifting away from all the frustration, all of the emotions that you were just experiencing and instead notice how you are entering into a place of acceptance. Accepting your pain with love, not asking it to leave, just sending it healing energy and loving acceptance.
Pain is always a messenger, and when we don’t listen, it persists. In this moment, as you send it soothing, healing, loving energy, take time to listen to the message it has for you.
It may be something as simple as to slow down, or it may be something very complicated…the pain may be a messenger about an area of your life that requires change. Whatever it is just be open to listening to your pain now, and learning from it. As you continue to breathe in through your nose and out through your mouth while sending your pain this loving soft green light on every inhale.
As you listen to the message, your pain has for you and you just accept it with love, you may notice it actually begins to soften.
For in this moment, you are actually getting to the root of the pain.
You are letting it feel heard, seen, loved, and accepted.
And in doing so, you are letting yourself feel heard, seen, loved and accepted.
Spend as much time as you need to breathe in this soft green light into the area you are experiencing pain, and as you exhale, just relax.
Do this as long as you need to, and when you are ready, very slowly and gently bring your awareness back to the room around you. Opening your eyes when it feels right to you.
Pain Meditation: 20 Minutes
Pain Meditation Script
Welcome to this meditation that guides you to strengthen your perspective on pain.
Pain can overwhelm us not only physically but mentally. When pain gets out of hand, it can become part of our identity or even consume our entire sense of self, having entire days revolving around the pain.
Your very life becomes dedicated to pain, yet pain is something everyone wants to get rid of.
So why does this happen and how can you get your life back when the pain has become so unbearable?
In order to fully understand the true meaning behind pain, we must change our perspective on it and be open to new approaches.
You came here in an effort to get through your days because this burden of pain has consumed you.
Today, you will learn a new way of thinking that could very well turn your life completely around. The wonderful thing about what you are about to discover is that you don’t have to do anything at all. No more need to seek outside help, because it is all within you.
Let your eyes gently close and let’s begin by taking 3 nice big deep breaths, paying attention to your body expanding when you do so.
1 fully in……and exhale, letting your body relax……2 breathe deeply….and let any worrisome thoughts just fade away…….3 filling your body with as much oxygen as you can….. and let the air escape from your body, relaxing you even further….. Good.
Allow your mind to drift and wander to the thought of a small ornate hand-built fountain. This is the fountain of relaxation. It is built in a way that the water level is waist-high, and easy for you to access. Maybe there is a sculpture that the water comes out from, splashing down into the basin, or perhaps the water just shoots up and out in a beautiful way. However you see this fountain, picture it very vividly, in as much detail as you can.
You notice the water is crystal clear, but it also seems to glow with golden light. Touch your hand to the side of the fountain and feel the way it is built, and how sturdy it is.
Now dip your fingertips into the golden water and feel a profound relaxation it gives you in your fingers.
You dip your entire hand in this healing water. The pleasure that this water brings you is so wonderful that you must have more, so gather some in your right hand and splash it onto your left forearm, this water washes away all pain.
Gather some more and cover your upper arm and shoulder with this water. The moisture on your skin is glistening in the sunlight similar to how diamonds reflect light.
Do the same with your left hand, cupping the water, and soaking your right arm with it, and right shoulder. This water is not only extremely soothing, but its appearance is stunning.
Cup both hands together and gather some of this glowing substance in your hands.
Gathering as much as you can, watching it slip through your fingers a little and spilling over the edges of your hands, and this time and bring the water to your mouth for a drink. The water touches your lips and is sublime. This water is heavenly. It nourishes you. It relaxes you.
Take another handful, and drink some more……. Gather one more handful to splash on your face. The water seems to wash away all the worries you ever carried in your facial expressions over the years……. Notice how you feel…..
Really nice, isn’t it?
So just relax somewhere near this fountain, feeling completely free, and clear, and open-minded.
And listen to this beautiful information that changes your view about pain forever.
Pain acts as an alert. It’s similar to an alarm. When an alarm goes off, you understand what it was asking you to do, and you turn it off. Imagine an alarm that wakes you up from sleeping. Once you are awake, you turn off the alerting sound, and the alarm has done its duty.
Pain alerts you that something needs attention. If you have a traumatic injury, the pain tells you the wound needs to be mended. But what’s happening with chronic pain that continues for years and consumes your mind, is that the source of the pain is not being mended, and the alarm is constantly sounding out.
Our minds are very intelligent, as well as our bodies. When there is something important in our mind that we don’t acknowledge, push away, and do not tend to, the only option our mind executes is to alert the body through pain.
So instead of thinking that there is something wrong in your body, ask instead, what needs to be addressed in the mind? Perhaps you are working a job that brings you down, but you don’t like to admit it. Maybe you are in an unhappy relationship that you continue to sit stagnantly in. Or you could even be in a very happy relationship, but you have allowed too many burdens and responsibilities on yourself in an attempt to please everyone else but you.
Unresolved upsets in your life manifest as body pains until you do something about them. They are alerts that you have gone beyond your instinctual boundaries and are not speaking your truth.
So instead of asking what’s wrong with your body when you experience pain, ask what in your mind is screaming for your attention, but you continue to disregard and push away.
What came up for you? And What are some actions you can take with this new knowledge in hand?
From now on, your entire thinking about pain has changed. When pain presents itself, go directly to your mind and ask, “What emotion am I suppressing and what thoughts am I pushing away?” This is being true with yourself, as you always should.
Once you know the true source of your pain by evaluating your life-experience in an honest way, pain will disappear without question. It will only rise again as a helpful alert that truth and honesty must be expressed to yourself and those who are important in your life.
Another important tool to note is that whenever you come to a physical activity that you fear will cause you pain, instead of avoiding it, go into it, and past your fear. Play the basketball you were told to quit because of pain. Sit however you like, for however long, even go on that long drive in the car that once brought you pain. Lift things you think you shouldn’t and move ways you were told not to, going right into and past the fear. I promise that this makes you a stronger individual and relieves you of this burden of pain.
It is extremely important that you fully trust that your body is stronger than you’ve been made to believe.
Great, you’ve made amazing advancements today.
Whenever you are ready, return to the present moment, ready to tackle the fear of pain head-on.