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Welcome to the Hayhouse Meditations Podcast, featuring guided meditations from all your favorite Hay House authors.

I'm David Gee, the author of Secrets of Meditation, and I would like to lead you in a meditation designed to increase healing and recovery.

If you've been dealing with pain and discomfort, this exercise will help.

I know what it's like to deal with chronic pain, and in this exercise,

you will be the witness to the pain, not the pain itself, not a part of it, simply the witness.

Learning how to cultivate and develop witness consciousness is a powerful tool.

By being the witness, you engage that part of your mind, which is able simply to observe thoughts

and internal images as they arise and dissolve without

getting caught in them. So let's get started.

Find a comfortable place and sit upright, either in a chair or on a meditation cushion,

with your head balancing happily right on top of your spine. Now place your hands palm down on your thighs or else

rest the fingers of one hand in the upturned palm of the other with the tips of your thumbs lightly touching and gently let your eyes close

and turn your eyeballs slightly downward or whatever is most comfortable.

Now take a couple of deep, slow, and pleasantly soft breaths through your nostrils. As you inhale, notice arising in your belly and as

you exhale notice your belly relaxing back into its natural position.

So let's do this about six or seven times.

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