Danny Davis
Step 1: Begin with Deep Belly Breathing
Find a comfortable position, sitting on a chair, the floor, or even laying prone. The most important aspect is ensuring your back is straight.
Close your eye and begin “Deep Belly Breathing”.
Note: If you are just starting with guided meditation you can practice deep belly breathing by doing the following.
- Lie down flat on the floor.
- Breathe in through your nose, keeping your breath slow and even paced.
- As you inhale make sure your belly fills and rises first, followed by your chest.
- Breathe out through your mouth, again keep your exhalation slow and even in pace.
- By practicing this lying down it ensures you cannot do it incorrectly.
Once you have practiced for a while and you feel comfortable, you may wish to practice the deep belly breathing sitting up.
It is entirely upto you if you perform the meditation sitting or lying down. Of most importance is that you keep your spine straight and your inhalations and exhalations use the deep belly breathing technique. You may now start your meditation.
You might like: Free Guided Meditation – Stop Self Defeating Behaviors
It’s time to start your Processing Pain – Guided Meditation
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Processing Pain – Guided Meditation Script
Welcome to the processing pain guided meditation. Make yourself comfortable in your quiet place. You can sit. Or you can lie down, whatever position is most comfortable for you to maintain throughout the duration of this meditation. Relax your body as you take a deep breath in and out.
Take a deep breath in to the count of six. One. Two. Three. Four. Five. Six.
Now exhale to the count of seven. One. Two. Three. Four. Five. Six. Seven.
Inhale again. One. Two. Three. Four. Five. Six.
Exhale now. One. Two. Three. Four. Five. Six. Seven.
Inhale again. One. Two. Three. Four. Five. Six.
Exhale again. One. Two. Three. Four. Five. Six. Seven. With every inhalation, you are inviting calm and relaxation. With every exhalation, you are purging your body of pain and sadness.
You feel no hurt here. You have no concerns, worries, or fears. If you feel pain or negativity creeping into your mind, watch as those thoughts pass by.
You may acknowledge them but allow them to disappear in front of you as though it’s a thought bubble you can pop.
Those negative thoughts are not welcome in this place, you are safe here. Allow yourself a moment to experience the physical sensations that come from breathing. Take a deep breath in to the count of six. One. Two. Three. Four. Five. Six. Now exhale to the count of seven.
One. Two. Three. Four. Five. Six. Seven. Inhale again.
One. Two. Three. Four. Five. Six.
Exhale now.
One. Two. Three. Four. Five. Six. Seven.
Inhale again.
One. Two. Three. Four. Five. Six.
Exhale again.
One. Two. Three. Four. Five. Six. Seven.
You may close your eyes now or choose a focal point to direct your attention to.
Feel the ground where it meets your body.
Feel the support you have surrounding your body.
This is a physical grounding exercise. You are now grounded.
Slowly shift your focus from your grounded physical body back to your breath.
Notice how your body feels as you take a breath and expel it from your body. Pay attention to the rise and fall of your stomach and how your chest moves. If your breath seems to stick in your chest, try to draw it deeper so your stomach moves.
Take a deep breath in to the count of six.
One. Two. Three. Four. Five. Six.
Now exhale to the count of seven.
One. Two. Three. Four. Five. Six. Seven.
Inhale again.
One. Two. Three. Four. Five. Six.
Exhale now.
One. Two. Three. Four. Five. Six. Seven.
Inhale again.
One. Two. Three. Four. Five. Six.
Exhale again.
One. Two. Three. Four. Five. Six. Seven.
Breathe deeply. If a distraction creeps in, identify if it as a passing thought and simply redirect your focus to your breathing.
Move with the rhythm of your breathing and feel all of the tension leave your body.
With every exhalation, imagine that the tension leaving your body is your emotional pain.
Push it away from you with every exhalation.
With every inhalation, breathe in peace, calm, and relief.
As you breathe, imagine a calming energy overcoming your body and all tension and pain leaving your body.
Take a deep breath in to the count of six.
One. Two. Three. Four. Five. Six.
Now exhale to the count of seven.
One. Two. Three. Four. Five. Six. Seven.
Scan your body for tension in each muscle group of your body.
Inhale again.
One. Two. Three. Four. Five. Six.
Exhale now.
One. Two. Three. Four. Five. Six. Seven.
Are there areas of your body that feel lighter now that you have cleansed your body of tension?
Inhale again.
One. Two. Three. Four. Five. Six.
Exhale again.
One. Two. Three. Four. Five. Six. Seven.
You are pain-free.
Take a deep breath in to the count of six.
You inhale relief from all the pain that ails you.
Now exhale to the count of seven.
All of your pain is being pushed from your body and away from your environment.
Inhale again, as you count to six.
In comes all of the love, joy, and happiness you have longed for.
Exhale now, as you count to seven.
All of the negativity in your cells is leaving your body.
You feel no hurt here. You have no concerns, worries, or fears. They are all replaced with the feelings of joy and wonder you inhale with every breath.
Inhale again, as you count to six.
Exhale again, as you count to seven.
Pain is just a feeling. It can be scary, overwhelming, and overpowering, but it can be healed. Pain does not last forever. Face your pain. Accept your pain. Process your pain and let it go. You have power over your pain. This too shall pass.
You feel no hurt here. You have no concerns, worries, or fears. They are all being pushed from your body with every breath you expel.
Notice how your body feels as you take a breath and expel it from your body. Pay attention to the change in your breathing, to how your body has grown more relaxed and your breaths are deep and calming.
Take a deep breath in to the count of six.
One. Two. Three. Four. Five. Six.
Now exhale to the count of seven.
One. Two. Three. Four. Five. Six. Seven.
Inhale again.
One. Two. Three. Four. Five. Six.
Exhale now.
One. Two. Three. Four. Five. Six. Seven.
Inhale again.
One. Two. Three. Four. Five. Six.
Exhale again.
One. Two. Three. Four. Five. Six. Seven.
Repeat the following phrases after me.
This too shall pass. My pain will heal.
I have found peace from my pain.
I am choosing to love my pain because I know I can heal it through love.
I will build a body that loves and supports me.
I will listen to my pain and learn from it.
Continue deep breathing.
I can use other issues in my life to process and heal my pain.
I choose peace each day no matter how much pain is present.
I invite my pain in so that I can work through and resolve it.
I am grateful that the fight is over because now I can process my pain.
Continue deep breathing.
I am grateful for the healing I will find on the other side of my pain.
I choose happiness, peace, and healing.
I will not fight my pain, I will work through it.
The peace within me is more powerful than the pain.
I will not allow my pain to defer my focus.
I am bigger than my pain.
I am grateful for the healing I will find.
Continue deep breathing.
I am worthy of health and happiness.
I am open to dismissing what does not serve me.
I accept my position and I am prepared to grow.
I will focus only on positive progress.
While I may be experiencing discomfort, I approve of myself and I love myself.
Take a deep breath in to the count of six.
One. Two. Three. Four. Five. Six.
Now exhale to the count of seven.
One. Two. Three. Four. Five. Six. Seven.
Inhale again.
One. Two. Three. Four. Five. Six.
Exhale now.
One. Two. Three. Four. Five. Six. Seven.
When you feel ready, you can begin to orient yourself back to the world around you. Feel your body against the floor, feel the support around your body. When ready, you can start to open your eyes slowly, gently stretching before you resume your day.
Remember, you may continue this process as long as you need or return to it any time you want. You can recreate this feeling anytime, anywhere simply by taking a moment to focus on your breathing and taking yourself through a shortened version of this. The more you practice this, the easier it will become, and the easier you will find it to process your pain.
