Use this mindfulness-based guided meditation to help reduce anxiety and discomfort before surgery or a procedure. (12 minutes)
Welcome to this pre -surgery guided relaxation. In this meditation your mind can follow the sound of my voice as I use tried and true methods to help you relax and reduce discomfort and enhance your healing.
To begin, please find a posture in which your body is comfortable and will feel supported. Then let your eyes gently close, taking a few slow, easy breaths, letting go of the day before now. Letting your breath flow in and out. Perhaps noticing how your body is nourished on the in -breath and relaxes with the out -breath. Letting your thoughts and your body settle down.
More and more feeling safe and comfortable. Allowing any unwelcome thoughts or emotions to be acknowledged and gently released with the exhale. Exolched and gently released with each breath.
to help enter a deeper state of calm and peace. I will direct your attention to different parts of your body, helping you to relax and release and let go, allowing you to go to a deeper, peaceful state of mind and body.
So beginning with the crown of your head, gathering your awareness there and imagine it softening. Your scalp loosening, giving your brain room to rest in the back of your head.
Relaxing your brow and forehead. Inviting a softening around the eyes and eyelids softening and letting go. Allowing the softening to flow downwards towards your nose and area around your nose. Softening your cheeks and jaw, your mouth and tongue around the ears. Noticing sensation and then letting them go.
And now sliding attention down your neck and the muscles of your neck. Releasing and letting go of any tension you may feel, allowing this part of your body to relax more and more, into a state of calm and peace that will deepen as we continue.
Bringing awareness to your shoulders and shoulder blades. Moving this awareness down your right arm.
Bend of the elbow, your forearm, wrist and fingertips. Allowing tension to drain out of the fingertips. And then bringing attention to your left arm. All the way down. the left arm from the shoulder through the forearm and wrist and hand and fingers all the way down to the fingertips, letting any tension flow out.
I'm continuing with your awareness on your chest, perhaps feeling a deep breath. and feeling a deep letting go. And then moving into your stomach, an abdomen, and pelvis feeling a deep letting go. And then around to your back back to the muscles of your back, the sides of your back into the small of your back, feeling a deep letting go.
And continuing down through hips and thighs, down through your legs and knees and ankles, allowing The muscles to continue to relax more and more. Perhaps noticing any part of your legs or feet that want special attention, inviting those areas to soak in and receive extra soothing attention. Perhaps feeling your feet as though they're wrapped in a warm towel.
And now offering your body a final shower of attention from head to toe. You might see and sense a presence, a vibrant healing light, perhaps in the form of blue golden light, formed by a mixture of cloudless blue sky and bright golden sun, letting it flow down through the crown of your head gently and smoothly. Soothing your forehead in the back of your eyes, down the muscles of your neck, flowing down your back through every cell of your body, your immune system, and circulatory system. Your internal organs, flowing and knowing that your body is being revitalized and renewed, giving yourself permission to let in good feelings and let go of anything else.
And now in this deeper state of relaxation you might imagine a place that is safe and peaceful. Somewhere perhaps that you've been or wanted to be, a place that feels good and peaceful to you. Allowing the place to become more real, full of dimension, Enjoying the colors and scenery here. Feeling whatever you're sitting against. Whether sand or grass. A rock in the sun. Perhaps listening to the cellons of the place. The gurgling dream, wind, letting your ears become attuned to that peaceful place, letting yourself enjoy the presence of this place.
And here you can relax, knowing you are in good hands, from the beginning to the end of procedure feeling completely comfortable and calm. Knowing you have taken the time to prepare your mind and body, you can allow your body to simply cooperate, preparing for the healing that will take place.
And you might feel and imagine yourself after the Teacher, sitting up in bed, smiling, imagine smiling faces of nurses and doctors, knowing how smoothly everything went, feeling comfortable and confident, knowing that a healing process is going on.
Seeing and enjoying a favorite activity that you might engage in as you take steps to care for yourself, where you are healing well, enjoy and take your time.
Nothing else you need to do. Imagine sensing, feeling. The natural wisdom of your own body.
for healing. And as you're ready, just take a moment to absorb the feeling and experience of this meditation and letting it be whatever it is for you. Letting yourself self be however you are.
And when you're ready, allowing your eyes to gently open, becoming aware of the environment around you.