Remembering Wellness ~ A Guided Meditation

~ Remembering Wellness ~

It’s funny (not funny) how we know things to do to be safe and to be well in mind and body, but we choose to ignore these things as if it doesn’t apply to us. Well, once in a while we are given a clear reminder. A week ago I was reminded, loud and clear, after lifting something heavy and carrying it away from my body because it was wet and had a spider web on it. Did I mention it was heavy? Can you guess what happened? Right. I hurt my back.There are rules and guidelines we are given throughout our lives but sometimes we ignore them. I did not pay attention to the voice in my head on proper technique for carrying heavy objects. As a result, I spent the week in severe pain in my lower back and down my left leg ~ something I have not experienced before at this level. After going to a chiropractor he determined I likely have a herniated disc which is causing sciatica.

Although I am improving daily, the first 5-6 days were quite impactful because of the constant pain. And I can tell you my mental state was being rocked with fear and anger at myself and what I may have caused (“what if…”, “how stupid I was…” “did I screw my life up…” “will I ever…” “I’ll never…”) — our imaginations can try to convince us of some pretty crazy things.
“In the midst of intense negative feelings, whether fear, anger, depression, etc., it can feel as though they will last forever, like they will never end. It promotes emotional balance to maintain an awareness that all feelings {and situations} are temporary, and that they always change.”
~adapted from “Pain Recovery: How to Find Balance and Reduce Suffering from Chronic Pain”
Gratefully my mindfulness practices helped me to not get swept away with those emotions. I stayed focused or returned my focus repeatedly, on giving myself tender loving care with patience.
“Patience is a form of wisdom. It demonstrates that we understand and accept the fact that sometimes things must unfold in their own time.”
~Jon Kabat Zinn, author of “Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness”
So I offered self compassion each time anger or fear arose, and I embraced my peaceful warrior side to patiently heal and celebrating each gradual change. There are many things we have learned, or can learn, to support our well-being. Our practice is to be mindfully aware and make choices that have been proven to support us with positive results. May my story be your reminder to make choices that contribute to your well-being, whether physical or mental!
Years ago, a dear friend of mine was recovering from surgery and I sat with her and guided her with a meditation. The meditation came to mind this week so I looked it up, re-wrote it, and recorded it so I could listen to it. I would like to share the guided meditation with you (see link below) in case you are struggling with pain or health challenges. It’s a good one and I feel it absolutely contributed to my healing.
“Do not resist the pain. Allow it to be there. Surrender to the grief, despair, fear, loneliness, or whatever form the suffering takes. Witness it without labeling it mentally. Embrace it. Then see how the miracle of surrender transmutes deep suffering into deep peace.”
~Eckhart Tolle, The Power of Now

 >>> Remembering Wellness <<<

 This guided meditation is approximately 12 minutes and can be done seated or lying down.
Settle into a position that helps you find comfort and begin the recording.
Please let me know if you are unable to access the file.
Recorded by Dee DiGioia. Adapted from The Mindfulness Skills Workbook ~ Debra Burdick

“No matter how many scars we carry from what we have gone through and suffered in the past, our intrinsic wholeness is still here: what else contains the scars? None of us has to be a helpless victim of what was done to us or what was not done for us in the past, nor do we have to be helpless in the face of what we may be suffering now. We are also what was present before the scarring—our original wholeness, what was born whole. And we can reconnect with that intrinsic wholeness at any time, because its very nature is that it is always present. It is who we truly are.” 
~Jon Kabat-Zinn, Full Catastrophe Living (Revised Edition): Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness
We are all here to remind one another of the things that can support one another in life — to remind one another to pay attention to what our inner wisdom is telling us!!! And, of course, to embrace ourselves in kindness and love when we forget. It’s why social media is so popular, right? Sometimes you provide the light for me to see my way out of the “darkness” (I am grateful for all the loving suggestions on Facebook for “favorite remedies” for what I thought was a pulled muscle) and sometimes, I can be the light for you, or we share the inspirations from others. Together we add value and breath and heart to our lives. That’s why I love to share daily REminders on my MK YOU Facebook page. I am also now on Instagram You are invited to “follow” me! REminders = bringing back to mind those things we may already know but need to hear again and again…
May you be well in body, mind, and spirit! ~ Dee

Dee DiGioia, founder of Mindful Kindful YOUniversity, offers a Mindfulness-based Social-Emotional Learning Program for youth and adults to learn and engage in practices of secular mindfulness and movement grounded in science and backed by research  to support mental and physical health and well-being. Respond more skillfully to life in the 21st Century!

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