Be An Observer (Chronic Pain Meditation Script)

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Document format: PDF, Word
Word count: 1000
Approx. read time: 20 Min

20 min minute meditation script to help you deal with chronic pain. This script was written by the experienced mindfulness coach who will guide you through a series of mental body scan and visualization exercises.

Visualization and mental body scans can be powerful tools for managing chronic pain by promoting relaxation and changing your perception of pain.

Mental body scans involve mindfully exploring each part of the body, fostering awareness and helping you observe sensations without judgment, potentially reducing the intensity of chronic pain.

Visualization techniques involve creating positive mental images, such as imagining a soothing scene or envisioning the body's healing process, which can distract from pain and induce a sense of calm.

Incorporating these practices into your daily routine may contribute to improved pain management and overall well-being.

You can use this gratitude meditation script to create your own meditation audio / video for commercial use and for sale. Please choose the "Professional / Business" pricing option from the menu.

Consider using this script along with relaxing meditation music.

Here's a snippet from this pain meditation script:

Be An Observer – Chronic Pain Meditation (20 Min)

Hello and welcome to this meditation for chronic pain.

I am delighted to guide you into a very deep state of physical and mental relaxation.

Please be sure you will not be distracted by anyone or any nearby device. Turn them to the off position or place them in another room on silent mode. This time is very important for you, so there is no need for any interaction with the outside world.

Get into a very comfortable position now, with your favorite pillow or under a blanket if you wish. You can be sitting or lying down, however is best for you. Your clothing should be loose and comfortable and not restrictive around your waist to allow for full and easy breathing.

You are in a very safe and secure place, and absolutely nothing will distract you for the duration of this session.

This time is entirely yours. Nobody needs you… you have nowhere to be and nowhere to go, so just be grateful for this moment exclusively for you. This occasion of rest and relaxation is to nourish you, from the inside out. You deserve this break from the busy world around you.

Do you know how you make out the time to hang out with family or friends? Or how about when you take the time to help someone, or to get a job done? Well, this is an occasion you have made to be with only you. Allowing for this date with yourself is allowing the natural sources of healing and strength that are within you to become fully present.

Bring awareness to the fact that each moment that passes by is part of your life experience. It is here and it is now, and then it goes. It becomes only a memory.

As humans, we have a tendency to want things to be different from how we are experiencing them right now. But we are going to let this desire vanish, and allow things to be exactly how they are. Do not try to change anything, or even wish that it will change during this session.

Experience letting yourself be exactly how you are in this very moment.

Any judgments you have about yourself, or critical things you usually think about your body or mind can just fade away. Those things don’t matter at all during this date with yourself. There is no right way to feel, just as there is no wrong way to feel. Feelings are simply just feelings...


Pain meditation and mindfulness practices can be helpful complements to medical treatment, but if you are experiencing pain, it is essential to seek professional medical help and follow the guidance of healthcare experts for proper evaluation, diagnosis, and treatment. This meditation script should not be considered a substitute for medical care.

Included files

Personal use

  • 1. Be An Observer (Chronic Pain Meditation Script) (PDF 91.65 KB)

Professional / Business use

  • 1. Be An Observer (Chronic Pain Meditation Script) PDF (PDF 91.65 KB)
  • 2. Be An Observer (Chronic Pain Meditation Script) MS Word (WORD 34.29 KB)

How you can use downloaded content

All downloads come with lifetime, royalty free license.

With the "Personal use" option you can use it for your own personal enjoyment (to listen or read at home, in your car, while working, travelling, exercising, and so on).

With the "Professional use" option you can use it to support your business or use it commercially (to promote your service or product, to enhanse your services, or to create derivative products). For example, when you purchase a meditation script or audio you can use it to record your own guided meditations or to make videos for a monetized YouTube channel.

You are not allowed to re-sell / distribute downloaded content or to claim the authorship. Learn more about limitations


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