Back Pain: Inviting You Inwards

Your pain,

Your discomfort,

Your aches,

Are acknowledged here.

Allow your body to guide you,

Making any small movements it calls for.

We acknowledge the mind,

With all its messages,

And in this moment of pain,

It may scream.

But for now,

The mind rests,

And the body becomes the priority.

Give your body permission,

To lead,

To be first in this moment.

Now, take a deep breath,

Let it fill your body,

And exhale it all out.

Feel the breath enter again,

Let your awareness settle on this gentle rhythm,

Guided by your body.

When your mind returns,

With its noise,

Remember your body is here,

Calling you back,

Your breath invites you in.

On your next inhale,

Guide the breath,

Into the region of discomfort,

Into the pain.

And with your exhale,

Let it carry the tension out,

Releasing what no longer serves.

If there are multiple places of discomfort,

Bundle them,

Create a larger region,

And breathe into it with intention.

Exhale from that place,

Letting it flow out of you,

Into the world beyond.

Continue with this rhythm,

Let your breath establish a flow,

Inhaling into the pain,

Exhaling from that space,

Like a wave carrying tension away.

And when the mind brings judgment,

Return to your breath,

Trust your body.

Each inhale brings healing,

Each exhale releases what you no longer need.

Little by little,

You may feel the breath deepen,

Allowing vital oxygen to nourish you.

Exhale,

And feel the frustration,

The tension,

Leave your body.

You are acknowledged here,

For showing up,

For caring for yourself in the presence of pain.

Let each breath remind you—

You have your own back,

Even in moments of discomfort and challenge.

Breathe deeply into the region of pain,

Let the exhale carry it away.

Visualize the inhales as light,

Filling your body,

And the exhale as darker hues,

Leaving your body.

In with the light,

Out with the old.

A flow state emerges,

You feel the breath,

And see its journey—

Healing light in,

Tension out.

When the mind tries to take over,

Your breath is there,

A constant presence,

Calling you back.

Inhale into the pain,

Exhale it out,

Like waves in the sea.

Let your body sway if it needs,

Gentle movements,

In sync with your breath,

Soft,

Healing.

These movements may bring benefits you cannot foresee,

But trust they will.

There will come a moment,

When you feel ready to let it all go.

To release the breath,

The visuals,

The movement.

Simply being,

In stillness,

In peace.

And when that moment comes,

You will know.

Until then,

Be with your breath,

Be with your body,

And when it’s time,

Let it all culminate,

In just being.

Back Pain: Inviting You Inwards | Insight Timer

One of the most common ailments we experience as human beings, yet so little understood on a deeper level. What if your experience of back pain can be more than simply 'that thing you want gone'? What if you are invited here and now to embrace consciously and courageously the profoundly transformative nature of this ailment?

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What would you like? A vital element in all my meditative awareness experiences is co-creation. If there is a particular topic, theme or emotion that you are interested in seeing in the future, please feel free to reach out to me on Insight Timer or via www.mae.x anytime.