Gentle Rewiring Exercise for General Pain

Welcome! 🌿 First, I want you to take a deep breath. You’re here, and that’s enough. You don’t have to fight your pain or figure it all out right now. We’re just going to gently guide your brain back to safety.

Step 1: Set a Kind Intention (1 min)

I want you to remind yourself:
✨ "My body is strong. My brain is learning. I am safe."

Say it in a way that feels natural. If that feels like too much, just think:
💛 "I don’t have to force anything. I’m just exploring."

Step 2: Move with Curiosity (3 min)

Let’s start a small movement—one that usually feels uncomfortable. This might be stretching your fingers, rolling your shoulders, or shifting your weight in your chair. Pick something tiny.

🔸 As you move, I want you to notice something neutral or pleasant:

• The warmth of your hands.

• The feeling of your feet on the floor.

• The way your breath moves in and out.

🌱 If pain arises, don’t try to fix it. Just notice it like a cloud passing by:
👉 "Oh, there’s that sensation. It’s okay. I don’t need to react."

Then, gently return to what you were doing. No pressure, no rush.

Step 3: Add a Gentle Distraction (2 min)

Now, let’s bring in something comforting. Maybe it’s:
🎶 A favorite song playing softly.
📖 Reading a short, enjoyable passage.
🐦 Watching the trees outside sway in the breeze.

Let your brain engage with something other than the pain—not to ignore it, but to remind yourself that there’s more happening in this moment.

Step 4: Affirm & Carry On (1 min)

As we finish, take a deep breath and notice how you feel. Whether or not the pain changed doesn’t matter—what matters is that you showed up.

💛 "This isn’t about getting rid of pain. It’s about showing my brain that I am safe."

And you are. Right here, right now. 🌿

Would you like to adjust this for a specific type of movement or pain?