When Pain or Symptoms Flare, Do This (10-Minute Meditation)

Are you experiencing a flare of chronic pain, fatigue, dizziness, anxiety, or other persistent symptoms? Before you panic, take a slow breath. This symptom flare does not automatically mean you've lost your progress. In this 10-minute guided nervous system practice, I'll help you step out of fear and begin creating safety again. Unlike many meditations, this practice doesn't ask you to focus directly on your pain or symptoms. During intense flare-ups, that can sometimes feel overwhelming. Instead, we'll use grounding, gentle awareness, and safety signals to help calm the brain and nervous system. Together, we'll practice: • Reducing fear and panic during a symptom flare • Using safety signals to soothe the nervous system • Letting go of the urge to constantly fix or monitor symptoms • Returning attention to the present moment • Responding with compassion instead of fear This practice is designed for people experiencing chronic pain, chronic fatigue, fibromyalgia, dizziness, anxiety, long COVID, and other neuroplastic symptoms. If at any point this practice feels too overwhelming, simply pause the video and return whenever you feel ready. Remember: A flare is not proof that you're failing. It's an opportunity to practice responding with safety. The way you respond matters just as much as the symptoms themselves. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Sign up for my digital course to get access to over 60+ somatic practices, emotion practices, and brain retraining practices: https://www.mbodycommunity.com/ Sign up for a free 20-minute consultation with one of our therapists: https://www.painpsychotherapy.ca/ ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ I’m Tanner Murtagh (MSW, RSW), a therapist and Qigong teacher creating educational videos on chronic pain, chronic illness, and mind-body healing. I teach people how to retrain the brain, regulate the nervous system, and unlearn chronic symptoms using psychological and somatic approaches. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Disclaimer: The information provided by Pain Psychotherapy Canada Inc., MBody Community Inc., and Tanner Murtagh on this channel is for general informational and educational purposes only and is not a substitute for professional advice, psychotherapy, or counselling. If you choose to utilize any of the education, strategies, or techniques in this video, you agree that you do so at your own risk and assume all risk of injury. Please consult a qualified healthcare professional before engaging in any therapeutic or physical practices. This YouTube channel is owned by Pain Psychotherapy Canada Inc. Please read: If you are in immediate danger or experiencing a medical emergency, call your local emergency number or go to the nearest emergency room immediately. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Timestamps: 00:00 Introduction 01:25 Practice Begins! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #chronicpain #chronicfatigue #nervoussystemregulation #meditation #somatichealing