Welcome to this gentle meditation for PMS or period pain.
There is nothing you have to do except listen to my voice
and allow the imagery you create in your mind to help you.
Begin to relax by getting into a comfortable position.
Feel your body settling into whichever surface you are on.
You may not be in a normal meditation posture right now
and that's okay just find whatever position feels most comfortable to you.
If you have to shift around to get even more comfortable
please go ahead the more comfortable you feel the deeper you can relax.
Close your eyes and tune in to the energy of your body.
Take a couple of slow breaths and as you exhale imagine releasing any tension you feel.
Picture any tension or discomfort leaving your body with that out breath.
Now let your breath return to its natural rhythm.
Breathing is a natural process in your body you don't have to think about it but during
relaxation it's good to bring attention to it every now and then and allow it to slow down.
Let's start with a body scan relaxing any niggles or pains.
You don't have to force yourself to relax
it will happen naturally if you make the decision to let go.
Beginning with the top of your head relax and smooth out your scalp and forehead.
Feel your entire forehead and scalp becoming smoother.
Allow your eyebrows to drop into a neutral position and relax your eyelids.
Keeping your eyes closed gently and comfortably and notice the
relaxation.
Let your lips part slightly and notice some relaxation in your jaw. Relax the lips completely.
Feel relaxed all over your face, forehead, scalp, around the eyes, jaw, lips and throat
as the relaxation progresses further and further.
Now let's concentrate on your neck
muscles. Let your head be in a comfortable position
so that there's no straining and notice the relaxation.
Let the relaxation develop.
Drop your shoulders.
Neck and shoulders relaxed.
Let the relaxation spread deep into your shoulders. Relax your neck and throat,
your jaw and other facial areas as the relaxation takes over and grows deeper and deeper and deeper.
Permit your hands to relax.
Let the fingers loosen and the palms open slightly.
Uncurl your fingers loosen the grip and feel the difference
feel the ease from letting go.
Continue relaxing your hands and forearms more and more.
Allow your arms to drop into a comfortable position.
The arms should feel comfortably heavy as you allow them to relax.
Let the relaxation spread to your back shoulders neck and arms.
Bring your attention to your chest area.
Your breasts can become sore and sensitive at this time.
Imagine a gentle, healing warmth radiating through your chest,
trickling down into every pore and cell to release any discomfort.
Let go and enjoy the relaxation.
Now put your focus on your stomach muscles.
Pay attention to any sensations you feel in your abdomen.
There might be pain, cramping or discomfort.
If you feel any pain,breathe into the area. Don't turn away or try to get rid of it.
Instead soften the area to the best of your ability.
Let the muscles loosen and notice the contrast as you release the grip.
Continue breathing normally and feel the gentle massaging action
all over your chest and stomach area.
Let the tension dissolve as the relaxation grows deeper and deeper.
Now concentrate on releasing your lower back and spine relaxing further and further.
Try and relax all tension from your legs relax your hips, thighs, knees, calves and ankles.
Feel the weight of your body as you relax still further.
Feel how heavy warm and relaxed you have
become.
Tune into the energy of your body. During the pre-menstrual phase
it can often feel like a building up of
pressure. And then when you are menstruating there's a lowering of energy,
it's natural to want to slow down.
If you take the time to notice your body's cycle
you will recognize the natural ebbs and flows of your energy levels.
When you respond to your energy levels life is less of a struggle.
You're working with instead of against your natural
cycles. It's okay to nurture yourself during this time
no need to push to do everything it can wait until you have more energy.
Picture a fuse on a stick of dynamite.
When building up to your period that fuse appears shorter and it's easier to react to an irritation.
But taking time for relaxation slowing down and recharging can help to lengthen that fuse again.
It helps us hold on to our compassionate mind.
By slowing down you magically turn a short fuse into a longer one.
It's okay during your period to tune inward.
Using the time for quiet reflection and to build up your energy store.
This is a magical sacred time.
We can celebrate our femininity.
But often the pain stops us from celebrating.
If your body is in pain either now or over the next day or two
spend time treating your body gently.
Softly touch where the pain is and connect to what it's telling you.
Allow your mind to tune into your needs and imagine a way to ease your distress.
As you go through your day today think about connection...
your connection to your body.
The pain the irritability the wanting to slow down.
your connection with others.
Other people with periods going through the same issues as you
and generations of people with periods before you.
Your connection to the world around you.
It makes us more in tune and empathetic. And finally, a connection to spirit
and respect of mother nature.
All of this connection happens below the level of communication.
Take a few moments to sense your whole body being surrounded by a protective connective energy.
A light that protects you from anything that does not serve you
and nurtures the positive connections to yourself and others.
Before we end today's meditation let's introduce some affirmations.
You can choose to repeat them silently to yourself or just let the words wash over you.
Positive energy flows through me and touches those I connect with.
I take charge of my body and work with its energy.
Treating myself with love and compassion makes me stronger.
My menstrual cycle is my connection to Mother Nature.
Now that your body is relaxed and healing itself it's time to return to wakefulness.
Feel your body and mind to become aware of your surroundings.
And bring yourself back into your room.
Become more aware of your environment,
the temperature, the noises.
And gently start moving your toes, fingers, move your shoulders and neck.
Gently stretch your arms out and when you are ready open your eyes.
Thank you for meditating today with Generation
Calm.