The Practice: Letting it Come & Letting it Go

Reach out if you need further help or coaching for your specific complaint, as I work one on one with people to let go of what's ailing them. Head over to www.thepainpt.com for more info.
This is a 20 minute practice of letting it come and letting it go.

[@Miss-Hellcat666]

Please don't ever take this down- it saved my life today. I had decided to not be here anymore due to extreme unrelenting flasbacks from cptsd, but I chose to put this on... and I was able to process the flashbacks and now I no longer feel hopeless! Thank you for this incredible resource❤

[@ranisahota1084]

Thank you, as soon as I started watching your videos and started practicing, within 2 weeks the sensations of itchy scalp started to go down, I’ve had these severe symptoms for 16 years, I’ve had so much despair and fear around it. You’re amazing and I wanted to thank you for putting this out there. ❤❤🙏

[@hew195050]

I’d love you to do a video on exhaustion as a symptom. I think lots of people must feel wiped out with their pain issues.

[@thepainpt]

Yes exhaustion is just another symptom in fact fatigue is one of the more common physical symptoms from stress. Treat it the same as any other symptom try to connect to the underlying emotional content or undertone of the exhaustion and encourage it to pass through

[@patti.untouchedbytrauma]

Ask yourself this questions: Do I and my body have a reason to be exhausted? What’s going on in your life, are you under pressure of any kind? Have you recently went through something big? Are you mentally exhausted? If the answer is yes, then you are exhausted for a good reason so accept and allow then rest. Your body knows what it needs. ❤

[@saradarv1161]

Thank you so, so much. 20 minutes ago I felt a creeping wave of emotion gather in my chest, and feared it would overwhelm me. I began moving my hips side to side after placing my hands over my heart. I then looked at my screen and saw this somatic meditation, and was surprised by how it showed up right when I needed it. I clicked on it. I moved my hips side to side throughout your entire meditation, and I was able to vocalize what I was feeling: fear over the prospect of losing a beloved family member, and guilt. Hopeless fear that I would never be capable of dealing with the ups and downs of life alone, without my parents. That I would succumb to this fear. That I would give up. That I wouldn’t even be capable of completing this meditation. I let it all wash over me. I felt it filing up my body, but with your guidance I was able to visualize those feelings as they flowed throughout my whole body, eventually reaching the surface of my skin- and then evaporating. Like thin, smoky vapours, wafting up, and off. and away. Fading into the background. I kept moving my hips. I looked all around me, my eyes settling first upon my open wall closet, then my desk, then my bookshelf. I realized the space around me was where I was actually standing, not in some vortex of fear. I smiled spontaneously, not even knowing why I was smiling. Just that I could. Thank you for your guidance through this. It was scary for a while, truly. But I was able to move through it with your help, and I feel proud for having done so. Thank you.

[@magdalenereaves4357]

Thank you I was looking for something I can listen to while at work dealing with sensations from dizziness and anxiety. Be blessed just to hear it’s ok is enough for me

[@theseventh5204]

This was brilliant. Saved to watch again.

[@aandrayadasilva1308]

Thank you for your videos. I have been recovering from Lyme disease for 10 years now, I only just realized my body isn’t fully healing due to a lifetime of suppressing myself. I have had complete resolution of a lot of my physical pain but now the emotions- mostly constant anxiety has become much more severe!

[@joaniemiller4362]

I gotta tell ya, I was so jacked up with pain last night and nothing I could do to make it stop. I put this video on , and I played it twice and the pain shifted . So true I must let the stress pass through me. Thanks again🙏🏼

[@suepruitt7537]

In Curable, they talk about letting it go, but I never really understood how to do that. This is so helpful! Thank you.

[@heatherbrotherston9648]

Thank you. Very very grateful for you

[@sarahjoygallegos]

This is such a wonderful guided session. I do this almost every night before bed.

[@hew195050]

I’d love to have you re-record this practice with the better quality sound you’re now doing. I love this !!!

[@magicjim1]

Thank you for everything you do. Is there any chance you can increase the audio of your recording? I have my phone volume turned all the way up, and it is still a bit hard to hear. Thanks again for everything!

[@ManifestingItAll]

Ditto!

[@helenfoster66]

Likewise! I would love the opportunity to listen to this, but being hard of hearing I have no chance 😕

[@lindamckay3033]

Ditto

[@MrHabs66]

Yes please

[@jazznutz]

Agreed, and at full volume there is lots of sibilance and room reverb. I'm not trying to be critical. Your tone and delivery are wonderful. It's just I know voice over work and have listened to many meditations and the sound quality is poor.

[@teatimetraveller]

Such a great guided practice, I found this one of your videos, Jim, to be deeply transformative and very profound. Thanks again for your work.

[@azuredivina]

this couldn't have come at a better time. delt with a "fire" at work this morning & was trying to let my angry emotions flow calmly & naturally. finding this during my break is really helping to coach me through it. thank you. 💙

[@larrynigh4971]

So good and effective. A true understanding of the mind- body connection as it relates to pain, etc. Thank you for sharing your insight and wisdom.

[@user-kq7ks5dn6j]

I love your videos!! So helpful for long COVID!

[@JohnHenrySheridan]

Great video, thank you Jim !

[@TMM909]

This is great, I hope you have more of these.

[@barbarastewart7217]

Excellent, a big help right away

[@hew195050]

Love you and all you do.

[@Katinstl]

Thank you for this video. It’s also a great panic buster ❤ grateful for you making available such great tools!

[@JaneStanton]

Thank you,i took notes to read as I need them. 🙏🏻🤗

[@joolsjeffery3939]

This is great. Thank you.

[@eviemorgs]

I love that you include the science thank you 😊

[@danielavv3648]

Love it! Thank you so much 🥹🥹

[@joaniemiller4362]

Very helpful thanks!

[@tishguerrero]

Thank you 🙏🏽

[@d.s2352]

Thank you so much x

[@cindycampfield6951]

Thank you!!!!!!

[@Jack-Australia]

Powerful thank you

[@suzannedavis4992]

So appreciate this, I'm working on it at the moment and you speak so well. Bless people like yourself 🙏

[@joanarcher9860]

Thank you.

[@hew195050]

👍👍👍👍👍you’re the bomb!!!!!

[@dianapaloma3102]

Thank you 🙏

[@jazznutz]

Last night, and right now, I looked up and think I'm developing somniphobia, from night terrors and pain. I'm scared.

[@julieburns8961]

Thank you, Jim! I love these meditation videos. I wish there was a way, however, on the meditation ones for there not to be ads. It's very jarring and disrupting to the meditation. Not condemning the desire for ads, just disrupts the meditations. Thank you for all you do!

[@thepainpt]

I’m not sure why there are ads coming in there shouldn’t be I didn’t sign up for that. I’ll have to look into it.

[@thepainpt]

I wonder if it might be on your end if you’re not sign into KZbin you’re hitting ads. Does anyone else have this problem?

[@julieburns8961]

@@thepainpt i am signed into KZbin when i watch the videos. So you haven't heard this comment from anyone else? Strange!

[@Lutze_en_voyage]

Short feedback. I have the same issue with the disruptive ads..

[@lynnnestor7985]

I decided it was time to purchase premium version of utube which has the ad blocker + other features. I can now listen when falling asleep knowing there’s no startles. Massive reassurance to softening into the body esp before sleep.

[@denisemarie5394]

Excellent!

[@hew195050]

I can always feel the emotions and where they are in my body (usually anxiety and feeling it in my gut) but it never flows thru. Never. It’s always stuck and I feel like I’m failing all the time.

[@thepainpt]

You need to get stronger in your mind that you’re not failing you’re fine you’re empowered you can handle these emotions the key is to not become the emotion or be engulfed by it but to be aware of the emotion which means you’re separated from it

[@hadbrouwer]

I love your channel! I am little confused. On some movies you talk about not focussing on the symptoms. But in this movie it is the other way around. Could you explain the link? And how often do we have to do this exercise? Thanks a lot.

[@thepainpt]

I will make a video about this as it can seem confusing but essentially you’re learning to be OK when you do notice your symptoms and let them move through you at the same time don’t focus on them all the time either because they are not a problem and you want to move towards the emotional mental side of things

[@meganobrien1019]

Hey Jim thank you so much for making this free recording exercise for everyone to use ! It's so helpful how you explain everything thru the video.🙏 I have a question -ive listened to this video about 6 separate times now and almost every time I almost fall asleep by the end 😅🤣 I do a ton of relaxing guided meditations thru the day as I'm house bound but very rarely do they have that effect (im recovering from severeCFS but i actually can never fall asleepduringthe day, so just thought this is really weird haha)-do u think it's a good or bad thing that this somatic tracking has this effect for me or am I not doing it correctly ? 🤣

[@thepainpt]

It’s fine you’re probably just getting very relaxed which will make you sleepy at times try to stay a little more alert in your mind and active so that you don’t fall into that it’s very normal though with meditation that people start to do this in the beginning

[@crystalrose3530]

So glad I found your channel! 💜 Is it common when starting this kind of somatic tracking process to experience a TON of emotions days after? I just started watching some of your videos a few days ago and it feels like I turned a faucet of emotions on (just in every day life not while following along to the videos). Am I processing the backlog?! 😅

[@thepainpt]

Yes I think once you open the tap to emotions or open yourself to them they start to flow and sometimes when they haven’t been doing they feel very strong especially in the beginning

[@fifiearthwanderer]

I notice after doing this exercise, my body released alot but went right back to bracing and suppressing right after. Its so hard to let go of the tightening and gripping i have done for so long to hold everything down.

[@corinnadigennaro]

Dear Jim is it normal to experience huge tidal waves of sensations coming and going during this exercise? It was quite powerful and scary but I tried to remain neutral and non-judging and slowly they subsided and disappeared. I just started the healing journey and I never experienced anything like this before. Thank you for all your videos. I have been reading a lot but your videos have opened up the way for me I think 🙏

[@thepainpt]

Yes that’s great it can happen like that for people. you may have a lot of repressed or pent up energy coming to the surface to be released

[@corinnadigennaro]

Thank you! That’s reassuring and making me trust the process.

[@user-sb1jp7zu7m]

Very helpful video.(pots from Covid) do you know if constant dizziness and blurred vision are symptoms of MBS? Of course with brain fog, spasms,, fear, anxiety, etc. 2 years in just starting this work..

[@animus3328]

Too bad i am not working..i would get some advice from this man..very interesting person..

[@robinelliott5561]

This is awesome. But im currently tapering off a prescribed benzodiazapine and I get severe muscle spasms due to the Valium reducing in the brain…and Valium is prescribed for muscles spasms. In other words, it’s purely physiological. Can the somatic tracking help me?

[@katnip198]

🙏

[@hew195050]

With the perception of pain, what about exhaustion for no apparent reason? A vid on that would be great. many people who experience chronic pain get really tired all the time no matter how much sleep they get.

[@thepainpt]

Yes if it’s not related to sleep can be a TMS equivalent.

[@privateperson5769]

The more i physically move the more the pain build and builds til i cannot move and have to lie down .

[@nickkapatais]

Is this practice something to schedule and do daily or should we just do it as the symptoms arise?

[@Lutze_en_voyage]

Hey Jim, thanks a lot for this wonderful soothing guided kind of open curiosity meditation. ❤ One question comes to my mind: You' re talking about a clear flow of consciousness with only observing and noticing what's bubbling up..this for me is like a zazen or other kind of open awareness meditation. But when I hear your guided version I hear your voice reaffirming and reassuring me that I'm safe doing this, that thoughts, emotions and stress related symptoms are not dangerous at all and are allowed and welcomed. So when I do this on my own during the day and sth. bubbles up which is potentially frightening to me (due to a conditioned response) is it better to just observe it or to talk to myself in the same fashion that you do? (that I can only watch it from 'distance' and that it's just an intrusive thought, emotion or symptom that will pass, that it's not dangerous etc.) Because this self talk or your guiding voice is still a kind of reaction or reassurance even if it only 'neutralizes'.. So what do you feel is the more effective way to retrain the Limbic Brain? For me it feels like just mindful observing/noticing practice is a kind of 'passive' brain-retraining whereas the 'supported' version with self-talk or guidance is an 'active' version of brain-retraining because it actually modulates the incoming signals from the amygdala. I would really appreciate to hear your take on this. best regards

[@syotos03]

Did you ever find an answer to this? It's good to notice those negative thoughts that bubble up but at the same time you don't want to let them stay. It seems better to acknowledge them but then "correct" them with kinder, more accurate words. And can even say what he says.

[@fifiearthwanderer]

Does the intensity dimm down over time? I feel that the reason I put thr block up of suppression was because there was so much constant and chronic fears.

[@richardlynch6927]

It’s seems to me that spend all my day letting it and letting go , it has become a full time job . Yes they are all just feelings, sensations but why are these repeatedly returning so that I can be relaxed without having to constant self conscience of letting in ,letting go . It can exhausting .

[@hew195050]

Had a question about feeling sensitive to things like underwear, bras, belts etc. Diagnosed with Fibro and I could jump out of my skin sometimes because of this sensitivity. Any thoughts?

[@thepainpt]

Yes that’s clearly central sensitization. Need to expose yourself to these normal things and calm your brain and nervous system at the same time teaching it what’s happening is ok .

[@sarahmozer4064]

Can the mind body approach help with osteoarthritis?

[@barbarastewart7217]

This is great and a big help but I'm distracted by the bird sounds in the background. Where are you anyway? Yesterday I heard a rooster! 😺 This cat is me

[@thepainpt]

Ha yes had the question before was sitting outside! We are in Mexico for the winter so lots of natural sounds here!

[@treefrank1376]

@@thepainpt sounded like a crow or something, I thought it was cool.

[@cdracos1]

Also Buglio swears by , never give any attention to symptoms (sarno style) as this keeps the neurons firing . your opinion on this ?

[@thepainpt]

Yes it can go the other way where it can get worse. The key is to observe or just allow and accept what comes up ie mindfulness vs trying to do something or becoming the feeling or symptom where you are engrossed in it

[@thepainpt]

You are letting everything come and go openly

[@jeanhannah9809]

My reading of Sarno is not to add fuel to the fire by giving too much attention to symptoms. Dan Buglio talks about 'indifference' which has much the same effect. I think it's more about how much fear you are feeling with regard to your pain. Once you understand that it's TMS and there's no structural damage it's easier to observe the pain with a good degree of detachment.

[@thepainpt]

@@jeanhannah9809 Yes totally agree the other thing too is you’re not looking for the symptom by going towards it but instead letting it come towards you as an expression. You are just the awareness which Is the large space that holds any symptom or feeling.

[@nickvantastiq1848]

hi Jim, so this is also...letting it be more or less...be okay with all that is. Be with it....? I find it hard to not have negative thoughts, my symptoms are kind of always there, so with whatever I do, I think about them or I have a negative thought. I do catch them more lately and then i try to divert it to something else. I think I try to hard to heal, to fight it, I resist it 99% i think. I think too much too...any tips?

[@thepainpt]

Too much resistance move from the thoughts to the emotions and then allow them to move through your body freely if what you have is TMS it’s not dangerous or threatening it’s just emotional energy in you

[@nickvantastiq1848]

@@thepainpt if I allow emotion, it will only be sadness…big crying…is that okay?

[@istaynstilettos]

My chest feels compressed everytime I’m in flight or fight mode all day. I think I’m just not breathing right what can I do about it I don’t want to run to the doctor

[@thepainpt]

Sounds like anxiety to me. Relax about body and mind into the feeling. The feeling is not dangerous. Trying to do something will Make it worse. Open to the feeling and let it come forth it’s ok!

[@denisebrozonos3284]

Yes, hi sir, can u please turn the microphone up, I can't hear you either, and my volume is turned up all the way..ty so much!

[@thepainpt]

Hopefully new stuff better had mic issues before

[@aussiegirl-jx7nj]

I am on max volume and still can't hear you properly?

[@hew195050]

Lately I just can’t get out of the movie, even for a second. VERY uncomfortable and foreboding.

[@thepainpt]

See if you can pull back and just see it all as emotion/stress and let it go and flow without concern. You are not the movie you are the awareness of the movie!

[@cdracos1]

You mentioned that this is who you become? If your symptoms are there 24/7 and you have to focus on work and living , how is it possible to hold this mindset all day in different situations and ever changing symptoms?

[@thepainpt]

it comes down to what’s the source of the problem- if it’s not physical or an acute injury you first have to drop any worry you have around the symptoms. That’s an opening to let them run their course through you without you trying to do anything to stop them. Then you are also trying to cultivate the emotional pathways by getting in touch with emotions more so they don’t manifest as physical symptoms.

[@cdracos1]

@@thepainpt A real life example....someone has 24/7 back pain. The scans show normal degeneration. The person has 100% acceptance of tms due to experiences like, emotional stress increases Physical symptoms. Or symptom flares whilst relaxed and safe on a comfortable sofa. After 3 yrs of tms techniques . Original Symptoms have stayed the same with the addition of more Symptoms. No choice but to power through symptoms everyday with a calm smile, let it all flow and OK attitude which really freaks the brain and nervous system. The mind and body is like "what is this guy doing ? !!!!" Pain means stop what your doing !!!. Don't even think about lifting that weight, or doing that thing, here's some anxiety too, so you continue to physically power through. Emotions are just a part of symptoms agreed. Hard wired learned symptoms engraved over years that you power through and aggravate every time ? Now that's a video idea. !!!

[@MsAnchovey]

@@thepainpt I need to concern myself around the symptoms. If I dont concern myself I'll over do it and I'll have a reflare like so many times in the past. Man, I need a session with you because I'm not getting this. I feel like your advice is ever changing. I think I get it then the next video you say some thing more or different. The one latest video, you state; "if there isn't anything wrong with you structurally you don't have to do anything. Anything? But somatic/emotional tracking is something. I'm confused.

[@jossjekraayvanger7131]

@@MsAnchovey hello Ann, Listening to this video is not really "doing" something, but more allowing things to just be as they are. The feelings need to be felt, without any judgement or pressure. Nothing much to do, just allow and not push them away.

[@cdracos1]

Good job ! But i fell asleep to your calming voice. Can this have the opposite effect ? I.E what you focus on will grow and manifest from too much attention ??. Also how do you know if you have actually let go or suppressed ??

[@thepainpt]

If you are feeling or noticing things arising you are likely not repressing it. Also not shutting it down or trying to make it go away or alter its form will help you avoid suppression/repression

[@jeanhannah9809]

Obsessive focus. rumination and additional anxiety about what you are experiencing is likely to make it grow but letting it come and letting it go as in this process is very different. With this you are noticing it just as you would anything else. It's not made 'special' so to speak so there's no additional energy to amplify it.

[@thepainpt]

@@jeanhannah9809 Yes great way to put it

[@cdracos1]

@@jeanhannah9809 yes it works great when symptoms are a painful body part, say 6/10 . But when symptoms are overwhelming, all over body and mind like an avalanche , you don't even notice the original body part pain. all you have is your breath. I do close my eyes doing this, which may be a mistake putting my mind in a semi unconscious state ? I literally have to get up and move and focus away .

[@cdracos1]

@@jeanhannah9809 yes I am guilty of all 3 . What used to be back pain 3 yrs ago , with obsession to heal , obsession with books, KZbin videos, meditations etc. Symptoms are 24/7, and have taken on many forms, especially since doing buglios tms work. I think now buglio saying stuff like "the brain is always listening " is sooo damaging like you have to regulate your thoughts , TV channels, the people you spend time with or your words all day. Wtfc ! It's become a full time job. Everything I do during the day or evening is revolved around tms symptoms and undoing lots of buglios damaging advice.

[@hew195050]

Allowing take tremendous trying.

[@thepainpt]

The trying really is just the continuing willingness to let go of what’s there

[@lindakaye100]

I get that the symptoms aren’t real. But I have chronic insomnia for so long now on top of my other symptoms. I can barely stand or make food for my son. Walk upstairs. Shower. It’s just me and him. It is making all my other TMS symptoms worse. I can barely think straight with exhaustion and anxiety. Severe body aches from not sleeping. Please Jim how can I see the insomnia as not real. And the damage it’s doing to my body year in and out? I accept it best I can. Try let it move through. But it’s having such a toll physically I can’t function.

[@thepainpt]

There is the reality of needing sleep so if you cannot get your sleep under control then possibly you may need for a short time to look at some medication or some type of dedicated sleep program. In the meantime I would not worry about the sleep and just do your best regardless that starts to break down that insomnia pattern

[@lindakaye100]

Thank you Jim I will try.

[@lennekevanrossum8422]

Wow felt soo sad angry quilty full of shame..my symptoms are going through the roof but that is ok they are just sensations from my brain ver helpful pfuw so intense now...

[@thepainpt]

Yeah, let them pass. You have to feel it to heal it and also to show the brain that there’s nothing wrong here.

[@hew195050]

Much much easier said than done. Very painful and uncomfortable to look at ALL the things I don’t like to observe. Ugh.

[@thepainpt]

Yes the key is to understand and then apply this daily. It’s looking at this process positively not negatively that is a big key in allowing it to pass!

[@hew195050]

@@thepainpt Thank you for answering so many or our comments and questions. It shows that you are REALLY in it to help people! So refreshing!

[@michellemichael6774]

Hi Jim 😊 can this meditation work for tension headaches and normal headaches caused by anxiety ? Thank you

[@laurabehenna7950]

Yes, I've had good results with it for headaches.

[@michellemichael6774]

@@laurabehenna7950 great thank you ❤️

[@aliveandwell3958]

The volume on all of your videos is low.

[@thepainpt]

Yes should be fixed now as I added a new microphone!

[@aliveandwell3958]

@@thepainpt thank you so much!

[@helenfoster66]

@@thepainpt nope, still too low on this audio ssdly

[@bernadettehynes-cafferkey3917]

Audio sound is atrocious

[@thepainpt]

Got a new mic coming thanks to one of my listeners! Will see if works better than this one

[@joannwhite9037]

The commercials are extremely detrimental when trying to relax. They are jarring and detract greatly from relaxing

[@thepainpt]

Let me check that didn’t realize that was happpenig

[@bethhiebert7967]

I love your videos, but I wish you could speak up, I have a hard time hearing you.

[@thepainpt]

Yeah mic issues before hopefully solved now!

[@NomosPocus]

Your voice is toooo soft!!!!!!!! Can hardly hear u even at maximum volume level.

[@hew195050]

Love you but you always look super stoned!

[@thepainpt]

Ha haven’t heard that before. Don’t use marijuana. Prefer a beer or glass of wine!