Relaxing with Physical Pain

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>TOPIC:
>How Do You Relax with Physical Pain?
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>GUIDED MEDITATION, by Tara Brach
>We cultivate Radical Acceptance of pain by relaxing our resistance to
>unpleasant sensations and meeting them with non-reactive awareness.
>This exercise is especially useful if you are presently distressed by
>physical pain.
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>
>RELAXING
>Find a comfortable position, sitting or lying down. Take a few moments
>to become still, relaxing with the natural rhythm of the breath.
>Gently scan through your body, relaxing your brow and jaw, dropping
>your shoulders and softening through your hands. Try not to create any
>unnecessary tension in your body.
>
>INTEREST
>Where is the area of strong discomfort or pain that calls your
>attention? Bring a receptive attention directly to the unpleasant
>sensations in that part of your body. Notice what
>happens as you begin to be present with this pain, is there an attempt?
> However Subtle To:
>* Push the pain away?
>* Pull away?
>* Cut it off?
>* Block it?
>* Is There FEAR?
>You might notice how the body and mind clench like a fist in an
>attempt to resist pain.
>
>INTENTION
>Let your Intention be to remain present, allowing the unpleasant
>sensations to be as they are.
>
>AWARENESS
>Soften any reaction against the pain, allowing the fist of resistance
>to unclench and open. The more you can connect with open and spacious
>Awareness, the more you will be able to be present with sensations and
>allow them to unfold naturally. Experience your Awareness as the soft
>space that surrounds the pain and allow the unpleasant sensations to
>float in this Awareness.
>
>INQUIRY
>Resting in this openness, now bring a more precise attention to the
>changing sensations in the area of pain.
>What is the experience actually like?
>* Do you feel burning, aching, twisting, throbbing, tearing, stabbing?
>* Does the pain feel like a knot, a constricting band?
>* Does the area feel as it is being pressed down or crushed by a great weight?
>* Are the unpleasant sensations diffuse or focused in their intensity?
>* How do they change as you observe them?
>Investigate with a non-reactive, soft attention. Allow the sensations
>you may feel as a solid block of pain to unfold and move in their
>natural dance of change.
>
>CLEAR & SPACIOUS AWARENESS
>When resistance arises, relax again, reestablishing a sense of
>openness. Be aware of your entire body. Including the areas that are
>not painful. Let the body become LIKE OPEN SPACE, with plenty of room
>for unpleasant sensations to arise and dissolve, fade and intensify
>move and change No holding. No tension. Inhabit the sea of awareness,
>and let any painful sensations floating an accepting openness.
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>
>Try not to judge yourself for reacting when pain feels like "just too
>much." Take care of yourself in whatever way provides ease and
>comfort. Over time if you practice mindful presence of pain for even a
>few moments at a time, equanimity will increase. You will be able to
>more readily let go of resistance and open to unpleasant sensations.
>
>Reprinted with permission. From Radical Acceptance p126-7, by Tara Brach
>