One of the hardest things to do is to put into practice an already vague idea that you read about in a book or online. That's why people pay a lot of money to have someone teach them how to meditate or breathe or do pilates "correctly". Having the benefit of being so banged up that you literally have NOTHING ELSE TO DO BUT BREATHE and no energy to do anything but lay in one spot has worked out well in this one regard. I learned to do this stuff for myself.
Now you can practice along with me wherever you are and whenever you feel like you need a break.
One major rule: DON'T DO ANY KIND OF BREATH WORK OR VISUALIZATION WHILE DRIVING, CHOPPING BROCCOLI OR TAKING A BUBBLE BATH. It could have a counter productive effect to go all hazy and blissed out while busy with knives, at high speed, or while submerged. You get the point.
The first basic exercise I want to show you is how to breathe out the sensation in your body and replace it with something else. It's easy.
We will use this later but for now you'll be surprised what comes up for you as you examine or "scan".
If you can use your imagination to 'see' what you're doing then imagine your breath penetrating or mixing into that area in your body. You're going to breathe good shit into that area and breathe bad shit out.
As you continue to do this with every inhalation you will continue to say "my breath is medicine". It's like filling up a soup pot. One measuring cup at a time. IT DOESN'T ALWAYS HAPPEN QUICKLY BUT IF YOU KEEP AT IT YOU'LL BE AMAZED WHAT YOU CAN DO ALONE WITH YOUR BREATH AND IMAGINATION TO MAKE YOURSELF FEEL BETTER!
Continue to breathe "my breath is medicine" into that area of discomfort til you feel or 'see' that it is full of as much good shit as you can possibly hold in that area.
You can choose to expel the "pain" or discomfort with each exhale a little at a time, imagining it lessening with each out breath or you can hold all that good stuff in for as long as you want and "blow it all out" WITH THE BAD STUFF in one big puff at the end. See which lessens your sensation most effectively and feel free to share what works best.
Remember..."The mind is its own place."
I'm not kidding. This is literally one of the breath/brain games I play almost all day every day now no matter what I'm doing.
And it works because I'm on almost no medication. With INCREDIBLE discomfort all day every day. No Bullshit.
Hit me with any questions. I hope this works for you. On this one more than most...I'm right you beside all the way!