Inner Silence for Reducing Pain – Free Meditation

Inner Silence for Reducing Pain – Free Meditation

It is possible to help yourself reduce physical pain. Do this meditation daily, the effect is cumulative!

Sit or lay down comfortably and let your body soften.  Become aware of your breathing.  Feel your belly gently rising and falling and allow the outbreath to carry any tension away from you.  Remain aware of this breath for a few moments, each outbreath going deeper and longer until your body is quiet and calm and relaxed…

 

 

Guided Visualisation, Walk on the Beach

Guided Visualisation, Walk on the Beach

 

 

Evocative of a seaside walk, with an opportunity in the quiet part in the middle to commune with our own inner wisdom or someone we wish to speak with.

This visualisation helps with relaxation and quiet reflection.

This is a good way to set the atmosphere for a peaceful the start to the day, or to relax after a stressful day.

Guided Visualisation, Learning the Meditative Breath.

Guided Visualisation, Learning the Meditative Breath.

 

 

If you’ve never meditated before this is an excellent starting point.

It talks you through how to breathe to aid meditation and relaxation.

You can use this technique when listening to any other visualisation.

This visualisation helps with relaxation and quiet reflection.

This is a good way to set the atmosphere for a peaceful the start to the day, or to relax after a stressful day.

Guided Visualisation, The Bluebell Wood

Guided Visualisation, The Bluebell Wood

 

 

A springtime walk in a bluebell wood with a silent few minutes in the middle for quiet contemplation.

This visualisation helps with relaxation and quiet reflection.

This is a good way to set the atmosphere for a peaceful the start to the day, or to relax after a stressful day.

If you suffer with anxiety, try the four-paws exercise to help relieve it.

If you suffer with anxiety, try the four-paws exercise to help relieve it.

This exercise is really good if you are out and about as you can do this unobtrusively by just sitting at a table or leaning against a wall or tree.

Ground your Energy Using the Four Paws Exercise –

o Have both feet flat on the floor and deepen your breathing
o Feel your breathing slow down and become aware of how your breathing moves your body
o Feel your body calming…………….let your breathing calm your body further
o Have both hands, palm down, on a solid surface (perhaps a table, desk, or wall) and press your palms down onto the surface
o As you breathe out imagine that your breath is travelling down your legs and your arms, through your feet and hands and into the surface they are in contact with
o Imagine roots like those of an oak tree growing from the soles of your feet and the palms of your hands and see them growing down and down into the earth until you are deeply rooted and connected to the earth
o Keep up the slow breathing down into the earth until your body systems have slowed right down

Talk to Your Body
If you have become triggered, i.e. something has reminded you of a past traumatic event, or even if you have become anxious without a known reason, and your heart rate and breathing is rapid it is likely that your body is flooding with adrenalin and you are in ‘fight or flight’ mode. This is a physiological response, not within conscious control, and happens very quickly. This means that you have become afraid, not necessarily knowing what of, though somehow you fear a threat of some kind.

Take a moment to deepen your breathing and talk to your body in a loving way. Thank it for warning you that there is danger around and explain to it that as much as you are grateful for the warning there is actually nothing in the present time that is dangerous. It (your body) can calm down and resume normal operating and you don’t need to run or fight or freeze. Keep up the deep breathing and gradually your body should become calmer.

You can download an extended version of this to print off and keep for FREE here:

Four Paws Exercise

Helping you deal with Trauma Symptoms

Helping you deal with Trauma Symptoms

Here are some downloadable resources to help you deal with trauma symptoms:

A brief description of Post Traumatic Stress

Dealing with Flashbacks pdf

Grounding for PTSD & Trauma Symptoms PDF

Physical sensations related to emotions PDF

 

For more information on how I help with trauma click here

Or get in touch with me for help.

This is an article by Bessel van der Kolk about how to start working with someone with trauma. It helps you begin to understand that you can take charge of yourself and come out of victim mode when events have traumatised you. (It is referenced, and comes from the www.nicabm.com website.)

Four Concrete Steps for Working with Trauma