Here’s a simple little meditation that’s incredibly powerful at helping your body release chronic pain and heal itself. It draws on the power of two of summer’s most iconic elements: the sun’s rays and the ocean’s waves.
Why Meditation Coupled With Visualization Works To Relieve Chronic Pain
Many of us resist the advice to meditate when it comes to managing our chronic pain. Yet meditation can have profoundly beneficial physical effects when it comes to our body’s ability to heal itself. When you couple meditation with visualization — the practice of envisioning certain scenes or images — you can ramp up the healing power of meditation.
Why do we resist meditation? I think it’s because it “smells” like “it’s all in your head.” Yet the connection between the body and mind is just beginning to be understood in Western medicine. Studies have shown that our brains’ entrenched beliefs can and do have powerful impacts on our health; witness the many studies that show placebos often work, even if they’re nothing more than sugar pills.
Meditation works on so many levels. First, it relaxes your body physically. Especially with fibromyalgia, our muscles have “memories” that bring them back to a painfully tense state time and again. Meditation can retrain those muscles over time to relax, which can ease the pain levels tremendously. Secondly, it works to reduce overall physical stress levels, lowering the amounts of hormones that in large quantities wreak havoc with our body’s systems. Finally, it feels good — and we can all us as much of that as we can get.
Preparing to Meditate
You need no special training or equipment to meditate. Wherever you are, whatever you’re doing (except driving a car!) , you can meditate. But for the best results, try this meditation when you’re alone. You can be outside or inside, although outside would be very helpful for this particular meditation.
If you are lucky enough to have access to a beach, that’s ideal. But even if you can’t get to the ocean, you can bring the water’s healing powers to you, wherever you are. Look for a pool, or failing that, use a bathtub or even an indoor fountain.
Wear comfortable clothes (unless you’re in the pool or beach, in which case a swimsuit is best, or in the tub, in which case no clothing is necessary). Make sure you won’t be disturbed for half an hour or so.
If you’re using a tub, fill it with warm but not hot water. Add some Epsom or sea salt to the water, to make it as close to the real thing as possible. If you’re in a pool, float on your back if possible, or simply sit comfortably on a step in the shallow end, letting the water cover your feet and ankles. At the beach? Anywhere will do, but if you can move your chair, or just sit on the sand, in the surf, that’s ideal.
Lastly, if you’re outside, make sure you put on sunblock! We’ll be working with the power of the sun to heal — but we all know the sun’s rays can be dangerous to unprotected skin, too. So, lather the white stuff on, and make sure you hit the areas that we always forget — the ears, the tops of feet and toes, the scalp.
The Summer Sun-And-Waves Meditation
Begin by relaxing your body. Focus your awareness on each part of your body, starting with your toes, moving up to your feet, your ankles, your calves, and so on, until you reach the top of your head. At each point, pause and gently (silently) tell that part of your body to relax. Continue up your body until you reach the top of your head. Relax your eyes, your mouth, your forehead, your scalp.
When you’re thoroughly relaxed, focus on the sound of the waves coming in and going out. If you’re not actually at the beach, that’s OK — just call that sound to mind. (If you have a CD or sound machine that can recreate waves, great! If not, just use your imagination and memory.) Just focus on the waves for several minutes.
Now, turn your awareness to the warmth of the sun beating down on your body. Again, even if you’re not outside, it’s OK — just visualize the sun’s rays enveloping your body in warmth. See them in your mind’s eye as golden rays of pure healing energy.
Now, begin to direct those rays in your mind’s eye to the parts of your body that hurt. One at a time, “move” the rays of golden light to target a painful area. Let the rays do their job — visualize them sinking in (only the good parts, of course — the sunblock’s taking care of the bad stuff) and working magic on the tissue, the fascia, the very cells that make up your painful muscles. After awhile, you’ll feel a distinct tingle in each area. That’s your cue that you can move on to the next painful area.
When you’ve moved the sun’s rays over every painful area, and felt that little tingle in each one, now it’s time to move on to the water portion. Bring your attention gently back to the waves — listen to the sounds of the waves coming in and going out. Really listen — note every single nuance in sound between the coming and the going until you can hear each difference distinctly.
Now, imagine that the ocean’s waves are bringing in health and wellbeing, and then they’re picking up all the bad stuff in your body that causes pain as they take that bad stuff back out to sea. Way out there somewhere is a magic well where all the “bad stuff” is deposited and transformed into healthful energy. The waves pick up that energy and bring it back in to you, in a never-ending cycle of healing. Stay with this image for as long as you can, feeling the waves bring you health and vitality and take away your pain.
After ten or fifteen minutes or so (or however long you wish to perform the meditation, mindful always of the need to reapply sunblock if you’re outside), bring your attention slowly back to your body and your surroundings. Slowly stretch, blink a few times, and massage your hands and shoulders to bring yourself back to full waking consciousness. You might feel like you just dozed off for a bit — and if you did, that’s great! Sleep heals, too. (Just make sure you don’t fall asleep in the sun without someone to rouse you in case you sleep too long.)
I’d love to hear your reactions to this meditation. Did you try it? Do you use a meditation or visualization sequence that’s different? Share it in the comments!