Mind-Body Healing Dissolve Body Tension and Emotional Holding Patterns This guided meditation is designed to help you release deeply ingrained patterns and limiting beliefs that have been stored in your body,
Restoring your energy flow and allowing your body to return to its natural state of balance and well-being.
By bringing awareness to areas in your body where you're holding on to past experiences,
Distorted self-perceptions or negative beliefs about relationships,
Success,
Money and life,
You can gently release these holding patterns that have become physicalized.
Using your body as a gateway,
This process will help you free yourself from mental and emotional blocks that live in your body,
Supporting profound healing,
Growth and transformation.
Through this simple yet powerful practice,
And by repeating it regularly,
You can experience lasting shifts in your self-image,
Relationship dynamics,
Financial abundance,
Sense of fulfillment and overall vitality.
As you release these holding patterns,
You open up the space to step into the new reality you wish to create and to become the person you truly want to be,
Living with greater freedom,
Joy and purpose.
So let's begin.
If you'll find a comfortable place with minimum dimmed light,
Where you can either sit or lie down,
Finding the greatest place of comfort where your body can truly relax and begin to unwind,
Realizing that when we relax,
We begin to unwind patterns of thought,
Emotion and reactivity that are deeply held in the body.
And so making any adjustment to your physical body or in your environment,
Now or later,
So that you can achieve the deepest state of relaxation in your body first,
Leading to a greater sense of relaxation in your mind and emotions too.
If you'll gently invite your muscles to relax so deeply that you feel a heavy,
Sinking and deeply relaxing feeling as any underlying tension begins to dissolve,
Including facial tension around your eyes,
Temples and eyebrows,
All releasing,
Such that your eyelids feel heavy and your eyes naturally want to close.
Now as you close your eyes,
Or keep your eyes slightly open if you prefer,
With a downward gaze,
Focus for a moment on all the ways that you feel physically comfortable in your body.
Feeling the support of the chair,
Bed,
Pillow,
Floor or ground that you're either sitting or lying on,
And focusing exclusively on the comfort and feeling comfortable and supported,
Bringing up feelings of comfort,
Support and well-being as you focus on what feels enjoyable and pleasant to your body right now.
Feel more tension dissolving as you bring up feelings of comfort,
Support and well-being while focusing on pleasant and enjoyable sensations.
And feel your body relaxing more and more deeply.
Next,
If you'll bring your awareness to your breath,
Simply observing the inflow and the outflow of your breath at the nostrils as you continue to move more deeply inward and relax more.
Lovingly watching as the air moves in and out of your nostrils,
Or mouth if you can breathe through your nose,
And noticing the quality of the air,
The pace of the inflow and outflow of air,
The rhythm of your breath,
Temperature,
And anything else that you become aware of,
And that helps you connect more deeply to your breath and to become more present with it.
And also,
Gently,
Effortlessly,
Lengthening your exhales and allowing your inhales to be smooth and to come in naturally as you continue to lengthen your exhales,
Breath by breath by breath.
And if you'd like,
You can bring one or both of your hands to your navel and let them rest,
Palms facing down,
Your hands resting on your abdomen in a way that both grounds and soothes you and that also helps you to remain connected to your breath,
Feeling your hands moving up and down as you breathe in and out,
Gently rising and falling,
Practicing slow,
Deep and relaxed belly breathing,
Relaxing you deeper and deeper.
Now,
If you'll notice how much more relaxed your body is,
While simultaneously becoming aware of any area where you may still be holding on to tension,
Contraction,
Constriction or feeling some level of pain or discomfort,
Simply noticing what's here,
Whatever it might be,
Without trying to change it,
Becoming,
In this very moment,
The witnessing awareness that's lovingly observing all that arises within your body without any labels and bringing your awareness to any areas of your body where you may be feeling some degree of tension,
Contraction,
Constriction,
Discomfort or even pain.
As you bring your attention to these areas,
Intend to remain as neutral as possible,
Simply being the observer,
Noticing or becoming sensitized to the subtle flow of energy that moves into the areas where you bring your focus and attention to and allow all your attention and focus to remain in these areas without forcing it or pressurizing yourself into it,
Simply choosing to bring your attention to these areas and redirecting your attention again and again to these areas where there is tension,
Contraction,
Constriction,
Discomfort or even pain and being as present as you can be with what you feel and where you feel it most from moment to moment and allowing for any change,
Shift in energy or anything else that you become aware of to happen naturally and spontaneously without trying to control how the energy transforms and flows,
Observing and feeling what you feel without projecting any judgment,
Label or belief onto the feelings and sensations,
Simply being present with the sensations as they are without words or labels,
As fully immersed in the feelings and sensations as you can be,
Allowing the various thoughts and beliefs that come up to simply arise as they do and to dissolve in their own time as they will,
Watching with playful curiosity but also detachment what you feel and where you feel it in your body as to deepen your awareness,
Being one with the sensations as much as your awareness and attention allow you to be and maybe even becoming aware or exploring the possibility that you are witnessing holding patterns that have been stored in your body,
Realizing that these areas of tension,
Contraction,
Constriction,
Discomfort or pain in your body are areas of holding patterns,
Ways that your body has learned to tense,
Contract and constrict around certain thoughts,
Perspectives,
Interpretations,
Memories,
Often painful,
About different life events,
Situations,
Outcomes and relationships,
Becoming aware of this profound truth and how holding patterns are formed,
Maybe even watching it happening right in this very moment if you feel some level of resistance as you bring your awareness to these areas of your body where holding patterns are present and through this deepened awareness beginning to see through the holding patterns and over time starting to dissolve the underlying thought patterns,
Emotional patterns,
Habitual,
Instinctual reactions or beliefs that keep them in place,
Simply observing the holding patterns in your body,
Being present with them,
Watching them,
Even becoming one with them as your awareness becomes absorbed in them,
Even using your imagination if you'd like to go deeper into these holding patterns by seeing,
Feeling or imagining yourself stepping into that part of your body in whichever way you feel,
Imagine or see it happening and becoming aware of how when you begin to observe these holding patterns in your body without judgment or label they reveal themselves and can slowly begin to unwind.
Now in this state of relaxed absorption that you're choosing in this moment allow any unwinding that begins to naturally occur to simply unfold,
Allowing the holding patterns to begin to unwind as you remain fully absorbed in them while observing them at the same time.
Maybe you experience this unwinding as a feeling of these areas of your body opening up and expanding or maybe you sense energy moving as subtle electrical currents that move from where the holding patterns are in your body and that discharge in other areas of your body,
Maybe downward like in your hips,
The back of your sacrum,
Your pelvic floor,
Your calves,
Your toes or maybe moving upward like in your heart,
Throat,
Fingers,
Eyes,
Ears or crown.
However you experience the unwinding of these holding patterns is totally fine,
Just experience it and observe with playful curiosity what you feel and where you feel it in your body without labeling or creating any belief about what's unfolding,
Allowing sensations,
Feelings,
Emotions,
Thoughts,
Interpretations,
Perspectives,
Memories,
Beliefs and anything else that organically surfaces to simply come up and begin to unwind.
Watch with playful curiosity and without labeling all that arises and just be with it as much as you are able,
Noticing when you get pulled into any one sensation,
Feeling,
Emotion,
Thought,
Interpretation,
Perspective,
Memory or belief and coming back to being the observer,
The observer simply observing the observed without getting entangled in any of the stories the mind wants to tell about what's being observed,
Continually dissolving any tendency to label or get drawn into reactivity or emotional charge with whatever arises,
Coming back to the here and now and simply being with the feelings and sensations as they are,
Present with them,
One with them,
As you continue to unwind,
Allowing whatever arises to come to the surface without creating any story or belief around it,
Simply being with the sensations as they arise,
Shift,
Morph,
Change and eventually dissolve over time,
Watching it all unfold with playful curiosity and detachment while simultaneously maintaining an acute awareness of the unwinding that's taking place.
In your body,
In your gut,
In your heart,
In your nervous system,
In your brain,
In your mind,
In your thoughts,
In your emotions,
In your beliefs and in your memories,
Watching it all unfold and morph as it does,
And simply observing and noticing the unwinding,
Also noticing how much more open,
Expanded and relaxed your body becomes as you continue to unwind layers upon layers of holding patterns that have been trapped in your body,
Some of them perhaps for your entire life,
Areas of holding patterns in your body are opening up,
Dissolving energy blockages,
Allowing new energy to flow in and energy to liberate throughout your entire body,
And feeling or imagining your body expanding,
And your field of awareness growing as you no longer revalidate holding patterns and you support their unwinding,
And also becoming aware of how much more calm,
Quiet and clear your mind is becoming as you continue to gently unwind and open up,
And allow this unwinding to continue as long as it does,
As you remain a loving witness to it all,
And as you maintain a playful curiosity toward the unwinding and what it's revealing to you about yourself and what you've been holding on to,
Watch it,
Observe it,
See it,
And allow yourself to see through all the patterns and beliefs that are also unwinding as you unwind holding patterns in your body,
Because they are really truly one and the same,
And notice how much calmer,
Quieter and clearer your mind gets as layers upon layers of holding patterns continue to unwind and dissolve,
Staying present with whatever continues to surface for as long as it remains,
Until it either dissolves completely or significantly reduces,
Leaving you with a deeper sense of calm and ease throughout your entire body,
Your mind is becoming increasingly calmer,
Quieter and sharper with clarity,
Your eyes ever more relaxed and still while remaining closed,
Your breath also more still and relaxed,
Your body more open and expanded,
Your nervous system more calm and regulated,
Your brain more whole and coherent,
And your entire being so much more peaceful and relaxed,
And enjoy as the unwinding continues,
And old holding patterns continue to gradually dissolve,
Feel yourself feeling more and more relaxed and free,
Freed from the holding patterns in your body that used to keep you tense and contracted,
Becoming increasingly unburdened by the past,
And slowly and gradually returning to a more wakeful state,
Where you've become much more relaxed and at peace,
Slowly deepening your breath,
Aware that you are aware of all the unwinding that has taken place,
And recognizing that this unwinding may continue over the next hours,
Days or even months,
And opening your heart to it,
Inviting this unwinding as the gift that it is,
Feeling deeply grateful to yourself for your presence and courage in dissolving these holding patterns that have been weighing you down,
Holding you back from living your happiest life and being the best version of yourself that you can be,
Knowing that you can return to this practice anytime you choose,
And realizing that the more you do,
Even repeating this unwinding several times a day,
The better you'll feel and the happier your life will get,
Coming back to this practice,
Especially at times when you feel yourself going back into some of the holding patterns that you've become aware of,
Or even new ones that arise,
Choosing again and again to come back to this practice through your own free will choice,
And to open yourself up in body,
Mind and spirit,
To a new,
More open,
More relaxed and expansive experience of self and life,
Starting in your physical body,
Freeing it to be more relaxed,
Grounded and present,
But also moving into your mind,
And how you see yourself and the world,
Seeing with more and more clarity the holding patterns in your body and mind,
As one and the same,
And choosing to gradually dissolve them one by one in your own time,
And when you are ready,
In this new,
Renewed and deeply relaxed body and mind,
You can gently and lovingly open your eyes,
And breathe and be who you were always meant to be,
A peaceful,
Loving,
Creative,
Inspired,
Beautiful being,
Living in your heart.
