In this meditation session, experienced instructor and pain specialist Vidyamala Burch guides us through a gentle practice aimed at embracing our entire selves with compassion and acceptance, particularly during times of discomfort.
Experiencing pain makes it particularly hard to stay in the moment.
Physically, being aware of the present while dealing with bodily discomfort is often very distressing. Understandably, part of us desires to completely escape from it.
Moreover, the sensation of pain can be all-consuming—it overwhelms our senses, clouds our thoughts, and stirs strong emotions. It can feel like being submerged underwater, with our only wish being to find a moment of calm.
In the guided meditation today, seasoned meditation teacher and pain authority Vidyamala Burch shares a gentle technique that helps us find balance—one that avoids denying our pain or being consumed by it, and instead enables us to acknowledge everything happening with “wholeness, integration, and kindness,” as Vidyamala puts it.
A Meditation for Finding Balance in Times of Pain
You can either read and practice the guided meditation script below, taking a pause after each section, or simply listen to the audio.
- Begin by finding a comfortable meditation position. You can sit or lie down—whichever feels most relaxing yet alert for you. Once settled into your position, let the weight of your body sink into the ground below you. If sitting, this will be through your bottom into the chair and down through your feet to the floor. If lying down, it will be through the back of the body into the bed or floor, with your head resting comfortably on a pillow or cushion.
- Try to foster a sense of relaxation, allowing your body to be supported. Release any tension. Accept the support from underneath you. To assist with this, take a few deep breaths, and with each exhale, let go a little more, allowing the next inhale to come effortlessly.
- As you breathe in, envision drawing in fresh energy; as you breathe out, release any tension. When you’re ready, let your breathing fall into a natural rhythm. Shift your focus from just your head and allow your awareness to settle into the sensations of your body as you breathe.
- Bring your awareness deeper into your body. Let your focus travel down through your torso, hips, legs, and feet. Rather than observing your legs and feet from outside, sink into the bodily sensations of your contact with the floor, chair, or bed. Notice any tingling, warmth, dullness, or numbness. Whatever you feel, let your awareness fill your legs and feet. If there’s any pain or discomfort, approach it with a mindset of kindness, softening automatic reactions of tension and resistance. Also, allow awareness to spread to your buttocks so they can relax into the chair or bed.
- Now expand your awareness to include your entire torso. This includes your belly, chest, and spine. Feel your torso gently open on the inhale and relax on the exhale. Avoid forcing anything. Embrace the sensations with kindness, especially if you feel pain or discomfort in your torso. Allow these feelings to be a part of your experience without resistance.
- Extend your awareness to your shoulders, arms, and hands. Let them rest comfortably, either on your legs or in your lap if sitting, or at your sides with palms upward if lying down. Release any tensions in your arms and let them succumb to gravity. Fill your shoulders, arms, and hands with gentle awareness. This sensation may manifest as discomfort or warmth or from the contact with fabric or surfaces. Accept these feelings kindly.
- Shift your focus up to your neck and head. If you’re sitting, allow your head to rest atop your spine with a slight tuck of your chin, ensuring a release in the base of your skull while maintaining openness in your throat. If you’re lying down, allow the pillow to fully support your head. Release any gripping or tension in your head. Let your jaw, lips, and tongue relax, allowing breath to flow freely. Soften your cheeks, eyes, and forehead, imagining the brain gently resting within the skull.
- Embrace the physical sensations in your head. Often, we perceive our heads as separate from our bodies, merely a container for thoughts, while our bodies seem like a drag. Recognize the feelings and sensations in your head—temperature, tingling, buzzing, or the air brushing against your skin.
- Strive for a sense of unity throughout your entire body—legs, torso, arms, neck, and face. Experience this embodiment moment by moment as sensations arise and fade continually.
- If you’re currently feeling pain or discomfort, focus your awareness on that area. Observe if it feels surrounded by tension or resistance. Seek the balance between denial and being overwhelmed. Denial can manifest as turning away or pushing the pain aside, potentially accompanied by breath-holding or tension in your body. If you notice these reactions, gently return towards the experience, integrating it into your awareness. Breathe into that area, visualizing the breath enveloping it with kindness.
- If you are feeling overwhelmed, recognize that pain or difficulty is not the entirety of your experience. Broaden your focus—feel the surface beneath you, the flow of breath in your body, and the wide array of sensations you are experiencing. Understand that pain is just one part of the richer tapestry of being alive. If you notice yourself tightening or resisting, use awareness to soften and relax, especially your hands and palms, while embracing a compassionate approach to yourself.
- This practice cultivates a sense of wholeness, integration, and kindness. It encourages us to be present with all our experiences compassionately. When facing challenges, we expand; when we feel withdrawn, we draw closer. That is the essence of this practice. Let your awareness remain fluid, receptive, and subtle.
- You may continue practicing if you wish, but I will conclude this guided meditation now. Shift your focus to the weight of your body as you feel supported. Acknowledge the rhythm of your breath. Open your awareness to sounds around you. If your eyes were shut, open them gently. Introduce subtle movements into your body, like in your fingers and toes. Be mindful of any tendency to hastily breathe or rush, allowing a gentle flow back in. When you feel ready, gradually transition back to your daily activities.