De-Personalize the Pain

De-Personalize the Pain

As we move through life, external focus on our circumstances occurs.  Things like:

I got caught in traffic.  He/She made me so mad.  If they just would…….

Learning to embrace and understand our personal, physical self is a big part of well-being. The experience of pain is the area we will explore today. Try to remain curious and open as you go through this exercise.

Think about an everyday chore or tasks that you have to do.   Laundry, planning or preparing meals, feeding the animals, going to work….You get the idea.

Write a quick story from your perspective.  What you did; how you felt about it.

Use words like I, me, my, or mine to describe the story.

NOW, tell the same story without any personalization.  You cannot use the words I, me, my, or mine (or your name) in the re-write.

  • How difficult was it to write it without placing yourself in the story?
  • How did it feel to see it from the second point of view?
  • What was the major difference between the two stories?

Next, repeat the practice of personalized and non-personalized stories with a painful experience.  Remember, this can be physical or emotional pain.  For this exercise though, choose a pain level around 2, 3, or 4. (on a scale of 1 to 10, 1 being lowest, 10 being extreme)

With the repeat of this exercise in regards to pain, ask yourself the same 3 questions above.

Close the exercise with this final question.

How might this experience support you in the future?

Support and Peace for your pain

Support and peace for your pain


Get comfortable.

Place both feet on the floor.

Feel your feet planted solidly on the ground.

Take 3 slow, natural breaths.

Now, take 1 deep belly breath.

(where you fill your belly with air and feel the exhale travel up from the belly, past your lungs, and out of your mouth).


Imagine you are in a serene setting.  Your favorite place to be.  The beach, the park, near a lake, in a grove of trees, outdoors in the warm sunshine, indoors near the air conditioner, you choose.


Now, imagine you are surrounded by loving family, friends, imaginary strangers, even your fur babies, that have nothing but love, kindness, support, and adoration for you.


Imagine the warmth you feel knowing that they are all here to support you, comfort you, and gently help to alleviate the pain you are feeling.


Imagine you are wrapped in a warm circle of light, gently touching any area of pain, discomfort, or tension.


Settle into the emotional feeling of some of the discomfort and tension leaving your body.  Feel that, truly feel what that would be like.


When your ready, slowly switch your thoughts back to the present moment and focus on your feet.  Feel the sturdy support of the ground under your feet. Visualize the warm circle of light now leaving through your feet and attaching to the ground.


Grab your pen and paper and answer these questions.


What was this like for you?

Did you notice any shifts in your emotions or physical senses?

Was any part of this difficult for you?

How was it to openly accept the love and support?

What did you learn about yourself?



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