Home

Pain Meditation

  1. Aware of body
    Smiling with compassion     As I breathe in, I am aware of my body.
    As I breathe out, I smile in compassion to my body.
  2. Aware of discomfort
    Holding with tenderness     As I breathe in, I recognize discomfort in my body.
    As I breathe out, I hold this discomfort with tenderness.
  3. Sensation just a visitor
    Recognition with calm awareness     As I breathe in, I feel the tingling of pins and needles in my body, understanding it is just a visitor.
    As I breathe out, I smile to this sensation, recognizing with calm awareness.
  4. Pain, not resisting
    Embraced with understanding     As I breathe in, I become aware of growing pain, not resisting.
    As I breathe out, I observe this pain with understanding.
  5. Inhaling coolness
    Exhaling warmth     As I breathe in, I visualize cool air flowing to the place of pain.
    As I breathe out, I release warm air, carrying tension away, bringing ease.
  6. Pain as sensation
    Smiling with equanimity     As I breathe in, I see pain as a sensation in the body.
    As I breathe out, I smile to this sensation with equanimity.
  7. Pain as feeling
    Held with understanding     As I breathe in, I recognize pain also as a mental formation, body and mind in oneness.
    As I breathe out, I acknowledge it with mindfulness, holding both in understanding.
  8. Expansive like sky, more than pain
    Vast and free     As I breathe in, knowing I am so much more than this pain, I am expansive, like the sky.
    As I breathe out, I smile to my true nature, vast and free.
  9. Pain impermanent
    Pain easing     As I breathe in, I see that pain, like all things, is impermanent.
    As I breathe out, I smile to this insight, aware this pain will ease.
  10. Recognizing beauty
    Smiling to wonders all around me     As I breathe in, I recognize the beauty held in my life.
    As I breathe out, I smile to the wonders all around me: a flower, the breeze, a kind word.
  11. Experiencing joy
    Smiling to happiness     As I breathe in, I touch the joy that is available now.
    As I breathe out, I smile to this joy and happiness, carried in this very breath.

    — Sibling Yonten Phuntsok

00:00