Coping with Pain

September 28, 2020

Information

With Michele Grand, LMT

ID5680

To CiteDCA Citation Guide

00:00Hello everybody and thank
00:02you so much for joining.
00:04My name is Michelle Grant.
00:06I'm a licensed massage therapist
00:08at Smilow Cancer Hospital, Ann.
00:09It's my honor, pleasure and privilege to
00:12join you today for some guided meditation
00:15and some breathwork Important for all
00:18of us to take the time for ourselves.
00:21Just to ground and just sort of let go of
00:24everything that may be going on around us.
00:27And then we come back to our daily activities
00:30were better able to cope and deal with them.
00:33So to begin, just bring yourself
00:36into a comfortable position.
00:37Take a moment and allow your body to relax.
00:41Soften any unnecessary attention
00:43in your belly and your shoulder,
00:45and just find a posture that feels
00:49both relaxed and alert for you.
00:52Now close your eyes or look downwards
00:55and rest your hands in an easy,
00:58effortless way.
00:59Take a few moments.
01:01Just scan your where nisc through the
01:04sensations of your body and wherever
01:07possible just soften and release
01:10obvious areas of physical tension.
01:13Relax your breath.
01:15Breathe in through your nose.
01:18And out through your mouth.
01:21It may feel little unfamiliar,
01:23but when it's done in a natural,
01:26easygoing way,
01:27it could be very relaxing and a comfortable
01:31way to breathe in through your nose.
01:34And out through your mouth.
01:38In through your nose.
01:41An out through your mouth.
01:44Now let your belly be soft.
01:47If the belly is soft,
01:49more oxygen goes to the bottom of the lungs.
01:53And there's better oxygen exchange.
01:57Oxygen moves more easily into the blood
01:59and it goes to all the cells in the body,
02:03including the cells in the brain supplying
02:06your brain with the nourishment it needs.
02:10If the belly is soft,
02:12it helps to activate the vagus nerve.
02:15Vegas means wandering,
02:16and this nerve wanders up
02:18through the abdomen and chest,
02:21back to the central nervous system,
02:23in the brain and it promotes relaxation.
02:27It is an antidote to the fight
02:29or flight stress response.
02:33Breathing deeply activating the vagus
02:35nerve helps relaxation to come an as the
02:39belly is soft and you breathe deeply.
02:41All the other muscles in the
02:44body began to relax as well.
02:47And you can feel that now.
02:50You may wanna think of the
02:52word soft as you breathe in.
02:55And belly as you breathe out.
02:59See what that feels like for you,
03:02soft as you breathe in.
03:05And belly as you breathe out.
03:09If thoughts come,
03:10let them go and gently bring
03:13your mind back to the soft on the
03:16inhale and belly on the Exhale.
03:19Soft as you breathe in.
03:22And belly as you breathe out.
03:26Soft as you breathe in.
03:30And belly as you breathe out.
03:37You may feel that your shoulders
03:40are a bit more relaxed.
03:46Just keep that breath going soft and gentle.
03:50Feel the belly relax breathing through
03:55your nose. And out through the mouth.
04:02Sometimes pain can overwhelm us,
04:04not only physically, but mentally.
04:08When pain gets out of hand,
04:10it can become part of our identity or
04:13even consumer entire sense of self.
04:16Having entire days revolving around pain.
04:20Your very life becomes dedicated to paying,
04:22yet pain is something
04:24everyone wants to get rid of.
04:27So why does this happen and how
04:30can we get our life back when pain
04:33has become so unbearable at times?
04:35In order to fully understand
04:38the true meaning behind pain,
04:40we must change our perspective on pain.
04:44And just be open to new approaches.
04:47So let's just begin this process by
04:50taking three nice, deeper breaths in,
04:54now, again maintaining the
04:56attention to your belly and lungs.
04:59Expanding them as we do so,
05:02a breath fully in.
05:06Exhale and letting your body relax.
05:11Second breath in. And as you Exhale at
05:16any worrisome thoughts, just fade away.
05:21The third breath in.
05:23Filling your body with as
05:25much much oxygen as you can,
05:27and let the SK air escape
05:29from your body as you exhale,
05:31relaxing even further. Good.
05:34Allow your mind to drift in,
05:38wander to the thought of a small,
05:42ornate hand built fountain.
05:46This is the founding of relaxation.
05:48It is built in a way that the water level
05:53is waist high and easy for you to access.
05:58Maybe there is a sculpture that the water
06:01comes out from splashing down into the basin,
06:05or perhaps the water just shoots up.
06:09An out of the water in a beautiful way.
06:14However you see this fountain picture,
06:16it very vividly in as much detail as you can.
06:21You notice the water is crystal clear.
06:24But it also seems to glow with Golden Light.
06:29Touch your hand to the side of
06:32the fountain and feel the way
06:34it's built and how sturdy it is.
06:37That dip your fingertips
06:39into the Golden water.
06:41And feel a profound relaxation.
06:43It gives you in your fingers.
06:47Not dip your entire hand
06:50into this healing water.
06:53The pleasure that this water brings you
06:56is so wonderful that you must have more.
06:58So gather some in your right hand and
07:02splash it on to your left forearm.
07:06Gather some more and cover your upper
07:10arm and shoulder with this water.
07:13The moisture on your skin is
07:16glistening in the sunlight,
07:17similar to how diamonds reflect light.
07:21Now do the same with your left hand,
07:24copying the water and soaking
07:26your right arm with it.
07:28And your right shoulder.
07:32This water is not only extremely soothing,
07:35but its appearance is stunning.
07:39Cut both hands together and gather some
07:42of this glowing substance in your hands.
07:45Gathering as much as you can,
07:47watching it slip through your
07:49fingers a little and spilling
07:51over the edges of your hands.
07:54In this time,
07:55bring the water to your mouth for a drink.
08:02The water touches your lips and it
08:06is sublime. This water is heavenly.
08:10It nourishes you and it locks is you.
08:14Take another handful and drink some more.
08:19Gather one more handful
08:21and splash it on your face.
08:27The water seems to wash away all the
08:30worries you've ever carried in your
08:32facial expression over the years.
08:36Notice how you feel.
08:41Now just take a minute and just relax
08:46somewhere near this fountain feeling
08:49completely free and clear. An open mind in.
08:58Pinax is an alert.
09:04It's similar to an alarm.
09:12When an alarm goes off,
09:13you understand what it was asking you to do,
09:16and you turn it ouf.
09:19National alarm that wakes
09:21you up from sleeping.
09:23Once you are awake,
09:26you turn off the alerting sound
09:29and the alarm has done its duty.
09:32Pain alerts you that
09:35something needs attention.
09:37If you have a traumatic injury,
09:39the pain tells you the
09:42wound needs to be mended.
09:45But what's happening with
09:47chronic pain that continues for
09:49years and consumes your mind at
09:52times is that the source of the
09:54pain is not being mended in.
09:56The alarm is constantly going off.
10:00Our minds are very intelligent
10:02as well as our bodies.
10:04When there is something important in
10:06our mind that we don't acknowledge
10:08or push away and do not tend to,
10:11the only option are mine.
10:13Executes is still alert the
10:15body through pain.
10:17So instead of thinking that there is
10:19something wrong in the body at times,
10:22ask yourself what needs to
10:24be addressed in the mind.
10:27Perhaps you're working a job
10:28that brings you down,
10:30but you don't like to admit it.
10:33Or maybe you already unhappy relationship
10:35that you continue to sit stagnantly in.
10:39Or you could even be in a
10:42very happy relationship,
10:43but you have allowed too many burdens
10:46and responsibilities on yourself and
10:49attempt to please everyone but yourself.
10:52Unresolved upsets in our lives
10:54can manifest his body pains
10:57until we do something about them.
11:00There are alerts that you have gone
11:03beyond your instinctual boundaries
11:05and are not speaking your truth.
11:07So at times,
11:09instead of asking what's wrong
11:11with your body when you experience
11:14chronic aches and pains,
11:15ask what in your mind,
11:18maybe asking for attention,
11:20but you continue to disregard
11:23it and push it away.
11:25When this type of pain presents itself,
11:28cool directly to your mind and ask what
11:32emotion am I possibly suppressing and
11:35what thoughts may I be pushing away?
11:38This is being true with yourself
11:42as you always should.
11:44Truth and chronic pain cannot coexist.
11:49So once you know the true source
11:52of your pain by a valuating your
11:55life experience in an honest way,
11:57that sort of pain may just disappear.
12:01It will only rise again as a helpful
12:04alert that truth and honesty must
12:07be expressed to yourself and those
12:09who are important in your life.
12:19Just left the things that you think you
12:23shouldn't in go right past the fear and
12:26just allow your body to release itself.
12:29When you release those thoughts in your mind.
12:34It's important that we fully
12:36trust our body is stronger.
12:38Then you have ever made it to believe it was.
12:45When you're ready again, just take
12:48a deep breath in. Exhale it out.
12:54Open your eyes if they are closed.
12:58Stretch your arms out as far as
13:00you can to the left and the right.
13:04Put your arms over head.
13:07An exhale into prayer pose.
13:12And open your eyes if they are closed.
13:15I want to thank you again for taking
13:17this time for yourself and just to
13:20remind yourself all the sudden you get
13:22a little funny a get a little funny
13:24pain here that repeats itself on a
13:26daily basis or every now and then.
13:28That same little acre pain and
13:30just take a moment.
13:32I just think about what am
13:33I experiencing right now.
13:35What thoughts make may I be
13:36suppressing then I can acknowledge
13:38and kind of just do something about
13:40and then release and let it go.
13:42OK so wishes for everybody for peace,
13:45health and happiness.
13:46May the long time sunshine upon you
13:48all love surround you in the pure light
13:51within you guide your way on take
13:53care and I hope to see you again soon.
13:56Next Thursday at 11:30.