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This series of meditations were used in a research study at the University of New Mexico for people experiencing chronic pain. 100% of participants reported that the meditations reduced their experience of pain, helped them to relax and sleep, and generally improved the quality of their lives.
They are designed to go from short to long, so that if your pain is severe and sitting is difficult, you can start with the shorter meditations, and then as you gain some skill with sitting with your pain, you can progress to the longer meditations. If you want to start with the shorter meditations and then immediately feel ready to sit for longer, you should feel comfortable to allow one meditation to flow right into the next one in the series, and you can build your practice from there.
Sitting in Stillness 3.5 min.
Settling the Mind on the Breath 5 min.
Releasing Tension and Resistance 8 min.
Riding the Waves of Breath and Pain 10.5 min.
Letting It Be 14 min.
Expanded Awareness 16 min.