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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


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


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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

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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


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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.

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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.


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


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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.

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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.



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


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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.

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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.



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.


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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.

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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.



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


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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.

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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.



from your abdomen.


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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.

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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.



from your abdomen.

2. Think about a situation that happened today that made

you feel angry, sad, or anxious.


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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.

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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


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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.

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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.


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