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Meditations for Symptom Management · An Introduction to Whole Health Meditations for Pain Relief...

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Meditations for Symptom Management
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  • Meditations for Symptom Management

  • Books by Tami Brady

    The Complete Being: Finding and Loving the Real You

    Blame and Judgment

    From Lost to Found

    Regaining Control; When Love Becomes a Prison

    Strategies: A Chronic Fatigue Syndrome and Fibromyalgia Journey

    What is Reiki?

    The Nature of Reiki Energy

    Meditation Primer

    An Introduction to Whole Health

    Meditations for Pain Relief

    Meditations for Stress Management

    Meditations for Energy and Vitality

    Meditations for Releasing Anxiety

    Meditations for Recuperative Sleep

    Meditations for Clarity of Mind

    A Content Filled Life

    Relaxing Meditations

    Reiki/Healing Course Books by Tami Brady

    The Orb of Life

    Usui Reiki Ryoho- Level One

    Usui Reiki Ryoho- Level Two

    Usui Reiki Ryoho- Level Three

    Usui Reiki Ryoho- Level Four

  • 3

  • Meditations for Symptom Management

    By Tami Brady

    Published By Lulu Press

  • Copyright © 2013 Tami Brady

    All rights reserved. No part of this publication reproduced, transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or other otherwise, or stored in a retrieval system, without the prior written consent of the publisher.

    ISBN: 978-1-304-41537-0

  • Table of Contents

    Introduction ............................................................................................. 1

    Toothpaste Meditation ........................................................................... 3

    The Shape of Pain ................................................................................... 7

    The Ball of Pain ....................................................................................... 9

    Cutting Away the Pain .......................................................................... 11

    Red Ball Movement .............................................................................. 13

    Listening to Your Symptoms ............................................................... 15

    Allowing Emotion ................................................................................. 17

    Chaos ...................................................................................................... 19

    Disclaimer .............................................................................................. 21

  • 1

    Introduction

    Meditations for Symptom Management is the second in a

    series of five mini-books. The goal of this series is to first

    introduce an individual to simple exercises that can be used to

    reduce stress and manage symptoms and then gradually build

    upon these skills to increase mindfulness and self-

    understanding to promote true whole health healing.

    In this way, mini-book one, Relaxing Meditations, provides a

    series of simple guided imageries and exercises that can be

    used on the spot to promote stress relief and relaxation. These

    exercises are purposefully kept short and to the point so that

    they can be easily added into any busy schedule. This makes

    them perfect for those new to meditation and those

    intimidated by traditional meditation.

    Mini-book two, Meditations for Symptom Management,

    includes primarily simple guided imageries that can be used to

    calm the mind, relax the body, and visualize symptom relief.

    Once again, the majority of these practices can be done as

    needed in any location. However, many people (including

  • Meditations for Symptom Management

    2

    myself) find the best results laying down and just before

    bedtime.

    To further promote that feeling of well-being, Healing

    Meditations presents some energetic meditations and guided

    imageries. These exercises make use of techniques commonly

    used in Reiki and other forms of energy healing. Here the

    focus is on releasing energetic blockages to promote healthy

    energetic flow.

    After this point, the series quiets and moves inward.

    Mindfulness Meditation presents a selection of traditional

    meditations. This includes seated methods such as counting

    breaths and other techniques that focus on the breath.

    Moreover, I have also added a few active meditations that

    focus on physical movement such as traditional walking

    meditation and recognizing the role of gravity in our daily

    activities.

    Finally, in Delving Within Using Meditation, the activities

    serve as guides to self-understanding and self-compassion. By

    this point, we are ready to recognize limiting beliefs and

    patterns of unhealthy self-care systems that cause pain and

    suffering in our daily lives. In releasing these unhealthy beliefs

  • 3

    and lifeways, we can embrace a happier and healthy ways that

    ultimately lead to a content filled life.

    It’s important to note that while these mini-books do evolve in

    a logical order, that each book is completely self-contained.

    You, the reader, are free to choose the mini-book or mini-

    books that speak to you in whatever order you feel most

    comfortable. In this way, you can focus on one trouble area or

    use several of the mini-books to create your own unique

    healing plan.

  • 5

    Toothpaste Meditation

    One of my favorite visualizations is the Toothpaste

    Meditation. I developed this meditation after one particularly

    painful episode of Fibromyalgia related muscle pain. My whole

    body was in such excruciating pain that I wished I could just

    squeeze the pain out of my body like toothpaste out of a

    toothpaste tube.

    On my worst days, I find it easiest to do this exercise while

    lying flat on my back in bed. However, this exercise could also

    be undertaken while walking, standing, kneeling, sitting cross-

    legged on the floor, or sitting on a chair. This exercise might

    even be useful when pain strikes while at work, shopping, or

    on the bus.

    1. In a comfortable position, eyes open or shut (whatever

    you are comfortable with) begin deep breathing.

    2. Picture your body. It does not matter if this vision is

    fuzzy. It also doesn’t matter if you visualize yourself as

    you are now or were twenty years ago. The important

  • Meditations for Symptom Management

    6

    part of this visualization is that you tell yourself you are

    looking at your body.

    3. Starting at the top of your head and slowly working

    down to body to the toes, pretend that you are

    squeezing the pain from your body like toothpaste

    from a toothpaste tube. As you squeeze try to feel the

    pain dissipating.

    4. Imagine seeing the pain push out your toes. Even if

    these images seem distorted tell yourself you see them

    well enough to feel a release from the pain. You might

    want to complete this process several times or work on

    specific problem areas.

  • 7

    The Shape of Pain

    This is an exercise that does well for controlling pain

    symptoms. When doing Reiki, I often modify and use this

    technique to locate and release pain nodules. It is particularly

    effective on localized pain and can be used for mild to horrific

    pain symptoms.

    This meditation is best accomplished while lying on my back

    in bed, especially when pain symptoms are extreme. However,

    with a little practice, this technique can also be done while

    walking, standing, kneeling, sitting cross-legged on the floor or

    sitting on a chair. It might even be useful when pain strikes

    while at work, shopping, or on the bus.

    1. In a comfortable position, eyes open or shut (whatever

    you are comfortable with) breathe deeply and slowly

    from your abdomen.

    2. Imagine your body. Again, it does not matter if this

    vision is fuzzy or fully imagined. It also doesn’t matter

    if you visualize yourself as you are now or were twenty

  • Meditations for Symptom Management

    8

    years ago. The important part of this exercise is that

    you tell yourself you are looking at your body.

    3. Locate the center of your pain.

    4. Look at that area. Imagine the pain as a certain shape,

    color, and texture. The actual shape, color, or texture

    does not really matter. The important thing is that you

    make that pain into an object you can imagine.

    5. What color is the pain? Does it have a geometric shape

    or is it somewhat irregular? Are the edges smooth or

    jagged?

    6. Once your object has form, hold it in your hands.

    Imagine yourself starring at that pain. See that pain

    grow smaller and smaller as if it were melting away

    never to return.

  • 9

    The Ball of Pain

    If you are having troubles imagining your pain as having a

    particular shape, color, and texture, this exercise might be a

    good alternative. Like The Shape of Pain technique, this

    meditation is suitable for all levels or pain. It can also be used

    virtually anywhere and is perfect for emergency situations

    when pain strikes while at work, shopping, or on the bus.

    The main difference between The Shape of Pain and Ball of

    Pain is that the visualization process of the later is far more

    generalized. In this way, this technique is useful when pain

    levels make it difficult to focus. This exercise is adaptable

    enough to use for other symptoms such as fatigue, muscle

    weakness, joint swelling, and irritable bowel issues.

    1. In a comfortable position, eyes open or shut (whatever

    you are comfortable with) breathe deeply and slowly

    from your abdomen.

    2. Imagine your pain rising from your body. If it helps

    give the pain and fatigue a color (maybe brown or red)

    or a texture (perhaps water-like or like oatmeal). The

  • Meditations for Symptom Management

    10

    particular color or texture does not really matter. The

    important thing is that you see the health issue lifting

    up and away from your body.

    3. Imagine a glowing ball of white light above your body.

    Notice that the pain from your body seems to be

    attracted to that ball of light. In fact, this ball seems to

    be sucking the pain away like a vacuum cleaner.

    4. While continuing to breathe deeply, watch the pain be

    drawn out of your body and into that ball of glowing

    light.

    5. When you are ready, send the ball away by giving it a

    good kick or throw or by willing it to fly away.

  • 11

    Cutting Away the Pain

    This technique is actually an adaptation of an advanced Reiki

    methodology. Unlike the other meditations in this series, this

    exercise is rather aggressive. For this reason, I tend to save this

    process for when pain is extremely debilitating and nothing

    else seems to be working.

    This exercise is works best on localized pain. For even better

    results, combine The Shape of Pain and Cutting Away the

    Pain together. In this way, visualize the pain in as much detail

    as possible and then complete the following steps.

    1. In a comfortable position, eyes open or shut (whatever

    you are comfortable with) breathe deeply and slowly

    from your abdomen.

    2. Locate the center of your pain.

    3. With your mind, feel the extents of that point. Is the

    pain primarily on the surface or is it deeply entrenched

    into your body? Does it cover a small area or is it quite

    large.

  • Meditations for Symptom Management

    12

    4. Once you’ve found the boundaries of the form, then

    imagine your hands scooping out the problem.

    Envision yourself digging beneath the surface of your

    skin to extract the entire affected area. Almost like

    magic, this form dissipates as the air touches it.

    5. Notice that as you excavate, the area seems much

    healthier and the pain is automatically released.

  • 13

    Red Ball Movement

    This exercise works well over time to increase the flow of

    blood and energy in the body. It has the added benefit of

    breaking down dis-ease and stagnant energy blockages

    throughout the body. I highly suggest doing the process daily

    until you can imagine the ball moving freely throughout the

    body. Then, weekly to keep the energy flowing.

    Red Ball Movement can be easily adapted to focus on a

    particular pain nodule. Alternatively, you can expand the series

    to cover virtually any portion of the body. If you image the

    ball to be blue in color, it can also be used to reduce swelling

    in the joints.

    1. In a comfortable position, eyes open or shut (whatever

    you are comfortable with) breathe deeply and slowly

    from your abdomen.

    2. Imagine you are holding a red ball of energy in your

    hand. Feeling the energy pulsating as the ball glows.

    3. Now send that ball through the sole of your right foot

    up into your leg to the hip. As the ball moves, energy

  • Meditations for Symptom Management

    14

    seems to flow more smoothly. Pain disappears and

    fatigue is lifted.

    4. When the ball reaches your hip imagine that it moves

    up your spine and out the top of your head.

    5. Send the ball back down into your skull and down your

    spine. This time when you reach the base of your spine

    have it travel out down the left leg and out the left sole

    of your foot.

    6. Next, send the ball through the palm of your right

    hand, up your arm, and through your shoulder. Then,

    see the ball move across your body across the left

    shoulder, down your left arm, and out palm of your left

    hand.

  • 15

    Listening to Your Symptoms

    For chronic symptom sufferers such as those with

    Fibromyalgia, this is probably the most important exercise to

    learn and integrate into daily life. Symptoms are the body’s

    alarm system. Whether the problem is caused by stress,

    physical injury, or a need to resonate with one’s own truth,

    symptoms are physical signals to draw our attention to a

    potential problem. As we learn to listen to our body, the need

    for further exasperation of pain, fatigue, muscle weakness,

    joint swelling, etc becomes redundant.

    At first, I suggest doing this exercise before bed or when you

    have time for yourself. This makes it easier to focus on the

    body without outside disruptions. With regular practice, you’ll

    start to automatically practice this exercise even in the midst of

    the chaos of daily life.

    1. In a comfortable position, eyes open or shut (whatever

    you are comfortable with) breathe deeply and slowly

    from your abdomen.

  • Meditations for Symptom Management

    16

    2. Visualize your body. It does not matter if this image is

    fuzzy or fully imagined. It also doesn’t matter if you see

    yourself as you are now or were twenty years ago. The

    important part of this exercise is that you tell yourself

    you are looking at your body.

    3. Pick a location within your body that is in pain. In your

    mind, go to that spot. What does that area feel like?

    Does it contain an emotion? What does that location

    look like? Does it have a form? Did an image or event

    from the past spring into your mind?

    4. Talk to the area. Ask it what it is trying to tell you.

    What lesson do you need to learn from that situation?

    Is there something you need to let go of from the past?

    Is there something you need to do to be more loving

    and compassionate to yourself? Is there an emotion

    that needs to be released?

    5. Allow whatever experience you are having. Remind

    yourself that you are safe. Even intense emotions are

    still just emotions. Send yourself a little white light or

    unconditional love if the experience becomes

    overwhelming.

  • 17

    Allowing Emotion

    Allowing emotion is one of the hardest things to do for most

    of us. We are taught as children, that emotion is something to

    be feared and hidden. Don’t cry. Don’t stamp your feet. Often

    we are even told to tone down positive feelings for fear of

    appearing like a braggart.

    The truth is that emotion isn’t something to be feared. Even

    intense emotion can’t harm you. It’s how we interpret these

    feelings that can cause terror. When we define anything as

    “good” or “bad” suddenly they take on a whole new meaning.

    Interestingly enough, when we give ourselves permission to

    feel an emotion, it passes much more quickly.

    1. In a comfortable position, eyes open or shut (whatever

    you are comfortable with) breathe deeply and slowly

    from your abdomen.

    2. Think about a situation that happened today that made

    you feel angry, sad, or anxious.

  • Meditations for Symptom Management

    18

    3. Where in your body do you feel that emotion? Is your

    breathing shallow? Are your neck muscles tense? Do

    you feel a lump in the pit of your stomach?

    4. Allow whatever experience you are having. Remind

    yourself that you are safe. Even intense emotions are

    still just emotions. Send yourself a little white light or

    unconditional love if the experience becomes

    overwhelming.

    5. Sit in that emotion. Let it flow over you and immerse

    you like water. Continue doing so, until the feeling has

    passed.

  • 19

    Chaos

    I’ve included this exercise as an example of an advanced

    technique for allowing emotion and letting go of control. The

    process is absolutely terrifying. However, the release at the end

    is life changing. The ability to sink into an emotion, feel it

    fully, and let go of control with faith is an amazingly

    empowering experience.

    Unfortunately, this is an all or nothing kind of technique. You

    have to make yourself ready for anything and everything. You

    can’t start and then simply back out. You have to trust that

    everything will be fine. You probably won’t experience what

    you expected but in the end you’ll be a stronger person for it.

    1. Think about a situation that made you feel deeply

    emotional. Something that is buried deep within

    yourself that you’ve been afraid to face.

    2. Give yourself permission to feel the emotion fully.

    Remind yourself that you are safe. Even intense

    emotions are still just emotions. Send yourself a little

  • Meditations for Symptom Management

    20

    white light or unconditional love if the experience

    becomes overwhelming.

    3. Now, dive deeper into that feeling. Deep feelings are

    often complex and multi-layered. What is beyond the

    surface of this particular emotion.

    4. Breathe in that new feeling and completely immerse

    yourself once again.

    5. Now dive even deeper into that feeling. Imagine you

    are standing at the edge of a huge crater filled with

    molten lava. That lava represents what is at the root of

    that feeling.

    6. Take a deep breath and jump. Allow yourself to sink

    into that lava. Feel the emotion burn away.

    7. This is the strange part. Once you fully allow yourself

    to allow any emotion, you’ll find love at the base.

    Unconditional love, compassion, and trust that you can

    support yourself through anything.

  • 21

    Disclaimer

    Whole health is not to be used as a replacement for

    conventional health care. Any form of whole health or

    transpersonal therapy should always be viewed as a set of

    techniques best used in conjunction with contemporary

    medical treatments and medications as set out by licensed

    medical doctors.

  • Meditations for Symptom Management

    22


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