Guided Meditation : Pain Subsides

We are going to join together in a short meditation and use our breath to release any pain you may be holding onto.

This meditation will involve energy work, and may leave you tired or emotional, so make sure you have the time and space to tend to yourself during and after this meditation.

Make sure you are in a comfortable, quiet place, with time to focus, listen, and relax.

(Audio Version)

Relaxation Sequence

Before we start our breath-work, we need to find relaxation and focus.

To begin, we’ll settle in. Find a comfortable position, whether that is sitting or lying down. Come into this space slowly, at your own pace. 

Focus on the sensation in the tips of your toes. What does it feel like? Place all of your energy there.

Allow the energy to rise, through your feet, up past the ankles, into the calves, the knees, the thighs.

The soft sensation will continue to rise, through the abdomen and lower back, over the chest and shoulders. It will come to your neck, your chin. Allow it to relax your jaw and your tongue. It will pass over your cheekbones, your ears, your nose. Relax your eyes, your eyebrows. 

The sensation makes its way to the top of your head and you relax all the muscles in your body.

Give yourself gratitude for taking this time, to open your heart and your spirit, and to connect them with your mind and your body.

We live in this very loud world, and sometimes we forget what it feels like to be centered and whole. Take a deep breath in through your nose, and know that center and wholeness are always within your reach. It’s taking moments like these, as you come back to the breath, that you will find your power. 

Breath Work

Inhale through your nose.

Exhale through your mouth.

Inhale through your nose.

Open your mouth wide, stick out your tongue and exhale with a lion’s breath.

Allow your torso to rise and fall with your breath. Invite soft movement and sway. You are relaxed and in control.

Now, scan your body and recognize how each part of you feels. 

Are you holding on to tension? Identify the spot, take a deep breath into it, and with the exhale release all of the tension. Continue in this pattern until you have scanned your entire body.

Allow A Few Minutes For These Exercises

Emotional Release

Now we are going to dive a level deeper, into our emotional body. Scan this emotional self, and identify the recurring thoughts and feelings, the ones that cause stress or pain. Notice where they sit inside you. Bring each one to the forefront of your mind, one at a time. As you focus on one, breathe into it, and when you exhale, release it. It may take multiple breaths to release one thought or feeling. Give each one the time it needs. Repeat this pattern until you have found release.


You have identified your pain.

Pain subsides, but not when we fight it or hold onto it. In order to release the pain, we have to recognize it, and give it rest.

You have the power to do this, all it takes is time and focus.

Revisit this meditation when you need an extra release. Give yourself time to be guided past the pain. Give yourself gratitude for showing up, and taking this time. 

Find soft movement and allow your eyes to open. Slowly come to present.

When you turn off this mediation, and get up, and continue your day, take a moment to get a drink of water. The work you have done today required tremendous energy, and you may find that you need extra rest and care.

You may feel raw, because you have visited wounds and cleaned them. Allow them time to close and heal. Do not rush. You will heal stronger.

You can find a meditation for strength HERE, or one for love HERE.

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