A guided meditation for healing and moving through trauma with Angelica Janic.
Welcome to this guided meditation on dealing and coping with trauma and negative self-talk.
Trauma can be a challenging and painful experience,
Leaving deep emotional wounds that may be very difficult to heal.
Negative self-talk can add to this pain,
Causing feelings of anxiety,
Low self-esteem,
And depression.
However,
It's important to remember that healing is possible.
Depending on the severity of the trauma,
Please seek therapy by a medical professional in order to properly receive the support you need.
This meditation is designed to help explore techniques to cope with trauma symptoms and negative self-talk,
And help you develop the skills to be able to move forward towards a positive and fulfilling life.
Begin by finding a quiet and comfortable place where you can sit or lie down without any distractions.
You may cover yourself with a blanket or rest in any position on a pillow as we will be here for 15-20 minutes.
Please switch your cell phone to silent.
Close your eyes and take a deep breath in through your nose,
Filling your lungs with air,
And exhale slowly through your mouth.
Repeat this a few times,
Feeling the air fill the body,
And then slowly releasing,
Letting go of any tension or stress in your body.
As you relax into your breath,
Begin to bring your awareness to your body,
Noticing any sensations,
Tension,
Or discomfort.
Just observe them without judgment,
And imagine yourself breathing into those areas,
With each inhale filling up those tight spaces,
And with each exhale creating more relaxation and comfort from within.
Take a moment to observe any moments in time that trigger your trauma.
It could be a specific event or a pattern of experiences that have left a deep emotional wound.
Stay with me.
Allow yourself to sit with those feelings for a moment,
Acknowledging the pain they have caused,
However reminding yourself of your strength,
Resilience,
And capability of healing.
Visualize yourself standing tall,
Facing this trauma with a sense of courage and strength.
Imagine yourself holding the trauma in your hands as if it were a physical object.
Observe the size,
Shape,
And weight.
Notice how it feels in your hands,
And how it makes you feel emotionally.
Taking a deep breath and set the object down,
Allowing it to float away or dissolve into the universe.
Release it.
Let it go.
And remind yourself that you are no longer bound by it.
You are free to move forward and grow.
Next,
Turn your attention to negative self-talk.
It can be a consistent inner voice that tells you you're not good enough,
That you don't deserve happiness,
Or that you'll never be successful.
Notice whatever these thoughts are and how they make you feel.
Take a deep breath in,
And as you exhale,
Imagine those thoughts being carried away by the wind,
Slowly disappearing into the distance.
Now,
Replacing those negative thoughts with positive affirmations.
Repeat each one three to five times within your mind's eye.
I am strong.
I am capable.
I am loved.
Visualize these affirmations filling your body with light,
Pushing out the negativity and creating a sense of inner peace.
As you continue to focus on your breath,
Feel yourself becoming more and more relaxed with each inhale and exhale.
Allow yourself to let go of any negative emotions or thoughts and embrace a sense of calm and inner peace.
You are capable of healing and you have the strength to overcome any challenges.
As we come close to finishing our meditation,
Take a moment to set an intention for yourself.
It can be something as simple as,
I will be kind to myself,
Or I will trust in my own strength.
Allow yourself to sit with the intention you choose for a few moments,
Feeling it fill you with a sense of purpose and direction.
Know that you can return to this meditation anytime you need to find a sense of calm and inner peace and a reminder that healing is possible.
Becoming more and more aware of the length to your in-breath,
The pause,
And the length to your out-breath.
Whenever you are ready to slowly bring awareness back into your body,
Breathing into the areas that feel tight or a little bit numb,
Filling the body with life and vitality.
As you slowly bring awareness back into the present moment and you feel the power in your body and mind,
The power of choice and growth,
Slowly begin to open your eyes.
Inhale your shoulders up to the earlobes,
Inhale shoulders up,
Out of the mouth,
Exhale.
Please sit for a few more minutes on your own.
There is no rush.
Have you enjoyed this meditation?
Be sure to come back and share with your loved ones.
