Sit comfortably and quietly. Let your body rest easily. Breathe gently. Let go of your thoughts, past and future, memories and plans. Just be present. Begin to let your own precious body reveal the places that most need healing.
Allow the physical pains, tension, disease, or wounds to show themselves. Bring a careful and kind attention to these painful places. Slowly and carefully feel their physical energy. Notice what is deep inside them, the pulsations, throbbing, tension, needles, fear, contraction, aching, that make up what we call pain. Allow these all to be felt fully, to be held in a receptive and kind attention. Then, be aware of the surrounding area of your body. If there is contraction and holding, notice this gently. Breathe softly and let it open.
In the same way, be aware of any aversion or resistance in your mind. Notice the thoughts and fears that accompany the pain you are exploring:
“It will never go away.”
“I can’t stand it.”
“I don’t deserve this.”
“It is too hard, too much trouble, too deep,” etc.
Let these thoughts rest in your kind attention for a time. Then gently return to your physical body. Let your awareness be deeper and more allowing now. Again, feel the layers of the place of pain, and allow each layer that opens to move, to intensify, or dissolve in its own time. Bring your attention to the pain as if you were gently comforting a child, holding it all in a loving and soothing attention. Breathe softly into it, accepting all that is present with a healing kindness.
Continue this meditation until you feel reconnected with whatever part of your body calls you, until you feel at peace.