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MeditationIn Pain SOS

In Pain SOS

Create a sense of ease in the body and mind by being present with your pain.

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Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

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Better mental health starts with Headspace

So, no matter what kind of pain you're experiencing right now, if you can just take a moment few minutes undistracted, just to pause. And we're just gonna reframe our perspective on that pain. Right now to begin with just take a deep breath, breathing in through the nose and out through the mouth. Just to help ground the body, ground the mind. As you breathe out you can just gently close the eyes. Almost immediately, you're gonna be aware of that discomfort. The temptation is to get away from it, to push against it. Where we gonna try to slowly sink into the pain. In sinking into it, surely it changes our relationship to it. To begin with though, just notice how the body as a whole feels. So not just that one area of pain, but the entire body. Notice if there are other areas of discomfort, but also notice any areas that feel comfortable, relaxed, not painful in any way at all. Begin to notice the area of the pain and discomfort. Is it small? Is it big? Is there a sense of the pain radiating outwards? If there is just trying to find the outer point of that pain, that discomfort. And we're just gonna very, very slowly sink downwards towards the center of that discomfort. It's as though you're sitting down on a really comfy chair or a soft bed, just sinking down into it. Just noticing as the mind continues to sink down noticing the changing sensations of the discomfort. Not thinking about it, just present with a sensation. You might notice whether it's warm or cool, whether the pains sharp or dull. Just continuing to sink down into the very center of the discomfort. And just resting in that place. Not thinking about it, just continuing to breathe naturally. The body and the mind. Just that little bit more at peace with that sensation. And then when you're ready just gently opening the eyes again....


Duration3 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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