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
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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
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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.
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
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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.
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
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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.
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.
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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.
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
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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.
1. In a comfortable position, eyes open or shut (whatever
you are comfortable with) breathe deeply and slowly
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.
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.
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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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