Pain warns. That’s its only job: to warn, and then lower its voice once everything possible has already been done. These four guided meditations work with the other part of pain, the part that doesn’t show up on any scan, and the part that can change the most: how the mind receives it, names it, and lives alongside it.
Each one carries its own story and its own gesture — a dial, hands that open, a little ice and a beach, four words to answer with. Start with whichever one sounds closest to what you’re feeling today.
The map
The Dial: Turn Down the Pain — let the breath out, turn the dial
For when pain has a fixed place in the body and you want to learn to turn its intensity down yourself, alongside your doctor’s care.
Open Hands: Calm Your Back — open your hands, let the breath out
For lower back pain that builds up from carrying and gripping, and learns to release with one simple gesture.
Ice and Beach: Ease Your Hips — ice on the hip, and the beach
For hip pain from long hours on your feet or a long walk, using the cold technique and a corner of your own to return to.
The Bell: Quiet Persistent Pain — I hear you. Thank you.
For pain that’s been around a while, that’s already getting all the medical care it can, and still keeps sounding — here you learn to answer it instead of covering it.
Frequently asked questions
Does this guided meditation replace my doctor or physical therapist?
No. It supports medical or physical therapy care; it never replaces it. If the pain is severe, new, or not improving, seek professional help.
I have lower back pain — which one should I start with?
Open Hands: Calm Your Back is written specifically for that area.
My hip hurts when I walk or stand for a while — is there something for that?
Yes, Ice and Beach: Ease Your Hips works with exactly that kind of discomfort.
What if my pain has been around for months or years, and I’ve already been checked out?
The Bell: Quiet Persistent Pain is built for that situation, when the signal keeps sounding even though everything possible is already being done.
Do I need to know how to meditate to listen to a guided meditation for pain?
No. You just need somewhere to sit or lie down, and a few extra minutes to stay still once it ends.
Can I listen while driving?
No. Never listen to these while driving or operating machinery.
The album
Where It Hurts also has its own album of songs, built from the same stories and the same anchors as these four guided meditations, composed with AI assistance. Out Friday, October 23, 2026. Pre-save it and the music arrives on release day.
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