Healing Self-Talk

Based on the I AM Yoga Nidra style, this meditation uses the intention: By loving myself, I heal damaged thoughts and emotions. It includes interactive affirmations - phrases that when repeated and believed will create new neural pathways with eventually can replace old ways of thinking and feeling that no longer serve you. Practice this daily for best results. In time, the more you reinforce the healthy messages, the less attention and power you will give to former ways of thinking and feeling. Your mental and emotional habits will change! Life is all about perspective. We give events meaning by our interpretations, so change the interpretations and enjoy an empowered life.

Transcript

Hello dear one,

My name is Debbie.

I am here to lead you in a yoga nidra that includes healing self-talk Phrases that when repeated and believed will literally create new pathways in your brain The more you tell yourself loving empowering messages the stronger the positive neural connections will become to begin Find a comfortable place where you can sit with your feet on the floor initially Eventually,

You can lie down if that's better for you But find a quiet place where you can relax free from distractions You might want a blanket handy to keep you warm There will be times of silence through the meditation where I will hold space for you to be with yourself Don't worry.

I will continue and you will know when the meditation is over Know that you can't do this wrong Let's get started You will begin with some light physical movement stretching and relaxing You'll start with your face so as you inhale tighten all of the muscles in your face your jaw your nose your cheeks your eyes your Forehead your ears the top of your head and on the exhale Release everything let all of the tension go Inhale doing it one more time tighten the forehead the eyebrows the ears the cheeks the jaw as you clench your teeth the Top of your head the back of your head and exhale.

Let it all go Relaxing the face the forehead the cheeks the jaw opening the mouth wide Giving it a good stretch and then relax it Extending the head upwards and stretching out the neck muscles Continuing with head and neck rolls as you inhale chin comes down to chest Exhale left ear to left shoulder Inhale chin to ceiling Exhale right ear to right shoulder Inhale chin to chest two more times a little bit more fluidly Inhaling chin to ceiling exhaling right ear to right shoulder inhaling ten to chest One more on your own and then bring your head up to neutral Activating the shoulders we inhale and bring the shoulders up towards the ears and then down and away from the ears shoulder blades down and away from the ears Inhale and bring the shoulders up towards the ears and then down and away from the ears shoulder blades coming together in the back as they slide down Inhale bring the shoulders up as if you could touch your ears Exhaling bringing the shoulder blades together in the back and down as if there was a pocket Sitting on your back and you were tucking your shoulder blades in Now we'll flex hands and feet We'll extend the hands long Fingers spread pinkies and thumbs to spread in opposite directions as possible flexing and stretching the toes as we flex our toes toward our knees and we Spread out the toes as much as we can creating it as much space as possible And we bring both the hands and the feet to neutral Inhale take the fingers of one hand and Bring them over on top of the fingers of the others.

So extend the hands long the left palm fingers Resting against the right fingers and on the exhale.

We're going to bring in the left fingers toward the chest Encouraging a stretch of the right fingers as the wrist flex back toward the body inhale release and we switch Right fingertips come to the left fingers as palms face each other and on an exhale We go ahead and bring the right fingertips Closer to the left wrist left fingers coming closer to the left arm And on the next inhale release and we bring our hands down We open and close the hands into fists and we curl the toes On an inhale we tighten tighten tighten the hands and as they come into fists and our toes as they curl and on the exhale we release Inhale tighten exhale release Lateral stretches left hand down on the lap right hand comes up bicep by ear Fingertips towards ceiling on the exhale the right fingertips cross the left side of the body as we encourage a right side stretch Inhale back to center drop the right hand Extend to the left hand fingertips reaching for the ceiling on the exhale the left hand extends over the right side body Enjoying a nice lateral left side stretch inhale back to center Involving the legs inhale flex the left leg and lift it Exhale gently pull it up and in toward the torso next inhale release The next inhale will flex and lift the right leg Exhale gently pull it up and in toward the torso Inhale release Opening up the chest we inhale and clasp the hands behind the back and exhale Gently straighten the arms pressing the chest up and forward now relax Find a comfortable position whether you remain seated or you choose to lie down and cover yourself with a blanket Make sure that you're supremely comfortable And then focus on your body Feel what is present without labels or comments feeling more thinking less Release any struggle to make anything happen And allow any commentary of the mind to dissolve into sensations If you haven't already and you want to close your eyes If your eyes remained open you want to maintain a soft gaze not really focused on any one thing in particular Allow your attention to turn inward Bring your attention to your breath Feel the body beginning to relax with each progressive exhalation Let's take a deep breath in together and chant the sound of ohm if ohm doesn't feel comfortable choose the word home Taking a deep breath in together Oh Allow the vibrational impact of the sound to bring outwardly focused attention inward Quiet your mind Be still Let go of all thoughts worry and tension Give yourself fully to your higher power relax trust and let go breathe in fully and exhale with a deep sigh again,

Breathe in fully and Exhale with a deep sigh and let go even more Feel a deep sense of commitment and contentment and peace in your heart Now allow yourself to receive the following intention as I repeat it,

But your whole body listen to what I say by loving myself I heal damaged thoughts and emotions As we enter this next phase remain as motionless as possible If you need to move it's okay Do so mindfully and return to stillness as soon as you are able Allow your entire body to respond to my words directly and non-mentally Your mind merge and melt into the energy field and go beyond the boundaries of body and mind Now shift from thinking and doing to feeling and being Do absolutely nothing from now on Simply relax Drop into the deepest state of tranquility Stillness and peace now follow my guidance as we begin the relaxation breath Breathing in deeply fill your lungs from the bottom to the top as if you were filling a water bottle as You breathe out empty your lungs from the top to the bottom Let your breath be slow and steady Stay focused as you observe the movement of your abdomen and chest Stay connected to the wonderful feeling of the release of tension and the deep feeling of relaxation And allow this feeling to extend to every part of your body Let this entire process of breathing be the vehicle for deepening your relaxation Now redirect your full attention to your breath Create no struggle around breathing slowly deepen your inhalations and exhalations Letting your exhalations be longer than the inhalations The flow of your breath be steady and uniform as much as possible Bring your undivided attention to the movement of your abdomen and chest as you breathe in and out With each breath out relax and any tension held in your body Relax any anticipations in your mind Let go With each breath in fill every nerve and cell with pulsating healing energy Feel it Breathing out let go of holding anywhere in your body Let go even more With the next breath in visualize your body renewed and revitalized with new life Empty your body and mind and enter deeper levels of stillness and silence Now breathe normally Be still Bring your total attention to the pulsating energy field felt in the form of sensations in your body Observe how your attention feeds the expansion of the pulsating energy field energy follows attention Feel all the tension in your mind and tightness in your muscles melt away Let all of the tensions simply melt drain away and Dissolve in the expanding energy field Bring your attention to the eyebrow Center the point between your eyebrows Recognize your deep connection to the original source of life force The life energy that sustains your life and is an extension of your soul Let go Let go even more enter an effortless state of being Follow my guidance as we move through different parts of the body Let your attention rest on each body part as I name it without comment or judgment all ten toes both ankles both knees pelvis chest your heart shoulders arms hand throat chin face head your brain Knowing that you have a brain Center for emotions the amygdala You have a brain Center for long-term memories your hippocampus focus on the back of the head shoulder blades back buttocks calves heels soles of the feet Since the whole body from the top of the head to the tips of the toes whole body Feel the whole body Contained in vast spacious awareness In this deep state of awareness allow the following polar experiences and their associations to arise and dissolve Simply allowing all experiences to move through without preference Labels or judgment By remaining witness you are releasing your identification with pre-programmed thoughts and feelings I will state a pair of emotions or experiences Allow yourself to just imagine What it's like when you feel them any association that you have without label or judgment and Then I'll move to the opposite of the pair anger and peace fear and anxiety and safety sad and happy helpless and powerful Gradually allow visualization and accompanying sensations to fade as you bring your attention back to the point between your eyebrows Give yourself permission to drop into the deepest state of relaxation Here there remains nothing to do or achieve you have entered the domain of grace In this domain of integration you were witness of all that is happening,

But doing nothing to make it happen All that can never be done by your doing can happen only in the non doing presence of your being Feel completely safe and comfortable as you hand yourself over to the power and protection the presence within you Feel it Experience it Be it Hand over all fear Apprehension and anxiety,

But all that you want to change control and manage Let go of all doing Replace it with trust and faith in your higher power Let your mind merge and melt into the presence Enter the sanctuary of silence Remain empty and free from all doing and feel yourself as time transcendent presence right now in this place your attention and your affirmations are actualized and fulfilled with effortless ease Now allow yourself to receive the following intention as I repeat it And feel every cell of your body receiving these words By loving myself I Heal damaged thoughts and emotions by loving myself I Heal damaged thoughts and emotions By loving myself.

I Heal damaged thoughts and emotions You can continue to repeat the following Or just allow yourself to hear it and process it non-mentally You can do this out loud or silently in your head I Accept myself as I am There is nothing wrong with me the hurtful actions and words of parents Relatives friends Bosses and media Come from their own personal pain Their words and judgments are not about me.

I Don't have to accept believe or adopt messages and words That don't serve me.

Well when I hear hurtful words,

I Let them go And believe what I know is true deep down Even if I am not yet conscious of it and so I tell myself I am Loved I choose to love myself.

I am worthy Only I get to determine my value.

I am whole I am safe I Choose safety.

I Have talent.

I am courageous I am strong mentally Physically and emotionally I Persevere and I am victorious.

I have hope I have a choice.

I have power I Forgive myself when I trust others over my own intuition.

I can I deserve good things Allow the intention and the self affirmations to go to the deepest levels of recognition with no hesitation Know that your higher inner self recognizes honors and accepts your intention and your affirmations Have faith and trust that they have been heard and are being acted on by your inner being There's no need for you to do anything about it Bring your attention back to the center between the eyebrows feel all of the energies of your body from all meridians Activated Purified and balanced all Channels are open and the life force is flowing freely healing the body and calming the mind Open your heart and feel content Establish yourself firmly in faith and trust to receive the grace Protection and guidance of the higher self within you The more often you go to your source the easier it will be to return there and the longer you can stay Feel the presence of your own spiritual guides surrounding you and blessing you Accept their blessing and grace Embody it and spread it everywhere you go Now you have prepared the base from where you can carry out interactions with life and interpersonal relationships with the integrative power of love and the source within You are the emissary of light and love Carry it everywhere you go To everyone you meet You have an area that you feel needs healing physical mental or emotional Allow this light and love to flow into that area right now Now begin to become aware of the rising and falling of the breath slowly Feel yourself beginning to rise to the surface of awareness since the body resting on the floor The quality of the air as it touches the skin Gradually,

You can move as if you're waking from a restful sleep Bend your knees and pull them closer into your chest rock gently sideways Take your time Do not hurry When you're ready you can turn on to your right side and curl into a fetal position Enjoy the feeling of safety comfort and protection of the womb of existence Bring your intention back into your awareness and change nothing by loving myself I heal damaged thoughts and emotions Every time you find yourself in reaction,

You are empowered to replace it with your intention You can gradually move and begin to sit up with your eyes closed Continue to stay deep in this deep inner experience Regardless of what you consciously recognize that has or has not changed Know and believe that something deep within has shifted to connect you with your intention Become aware of your body And bring a deep sense of peace and contentment with you as you bring attention back to the body Notice how relaxed the body is How soft the breath is?

How silent the mind is?

How quiet the heartbeat is?

Be still Be grateful Know that you can easily enter here again and again Now you may gradually open your eyes This ends the meditation May you have a blessed and wonderful rest of your day

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