EMDR Light Stream Meditation For A Calm Body

This EMDR-inspired light-steam meditation exercise is perfect for working mindfully with upset body sensations triggered by anxiety, tension, or stress, especially if you want quick and simple relief.

Transcript

Hello,

It's been a while.

Dr.

Linder here.

This is called the Lightstream Meditation.

It's from EMDR Therapy.

It is one of my favorite techniques to work with body sensations in a way to get immediate results in a very quick fashion.

It is not recommended usually,

Perhaps possibly depending on your condition,

But if you have a severe medical condition,

Severe chronic pain issues,

It works best when there's some kind of stressful event in the short term that you find your body reacting to.

So let's get started.

So I would like you to concentrate on the upsetting body sensations for just a little bit.

And if you would like to breathe with an anchor like I've done in my previous meditations,

Feel free to do that.

You can take some time to just focus on the breath for four to six breaths or sounds around you just to anchor you into the room.

Otherwise,

When you're ready,

After perhaps pausing here for a few moments to focus on your anchor,

You can come back to what I said before,

Just concentrating on the upsetting body sensations.

Perhaps they're in the shoulders or the chest or the stomach,

Perhaps they're in the feet,

The hands,

But just noticing them and feeling them kind of from the inside out.

It's okay to feel them right now.

They can't hurt you unless it's an emergency or a serious condition.

They can't hurt you.

It's just sensations in the body,

Just your body trying to tell you something.

So after you spend a few moments,

Just concentrating on the body sensations,

And if you want longer again,

You can pause right here.

I would like you to identify the shape of the body sensations.

I know that when I have shoulder tension,

It feels like there's a tennis ball literally lodged in my shoulder.

So notice its shape.

It could be as big as a basketball.

It could be as big as a car.

It can feel like it could be as small as a little pebble or even an atom,

Whatever it feels like,

Just feel into it.

So identify its shape and then I'd like you to identify its size.

Just feeling into its size.

Then I'd like you to identify its color.

Mine,

As I said before,

Was red,

But perhaps yours is orange or yellow or blue.

And then I'd like you to notice its temperature.

Is it hot?

Is it cold?

Is it medium?

Is it super,

Super hot?

Super,

Super cold?

Just feeling into its temperature.

I'd also like you to,

And again,

Take your time,

Feel into its texture.

Is it a rough texture,

Rugged,

Like a skateboard,

Like that paper sand on a skateboard,

Or is it more soft and smooth,

Like a stone?

Now notice if it has a sound as well.

I could feel into it.

Does it have a sound?

Sometimes when I have pain again in my shoulder,

That's where I tend to feel stress.

It feels like there's this high-pitched,

Squeaking noise,

Like the sound of a chalkboard,

Human fingernail scratching a chalkboard.

So just ask yourself,

If it had a shape,

What would it be?

If it had a size,

What would it be?

Feeling into it.

If it had a color,

What would it be?

If it had a temperature,

What would it be?

Just feeling into it.

If it had a texture,

What would it be?

If it had a sound,

What would it be?

Just feeling into it.

Then I would like you to ask yourself what color you associate with healing.

Now most people choose green for some reason.

Perhaps it's because traffic lights are green when it's time to go,

Or perhaps green has just been associated with money in your account going up,

But it could also be blue,

It could also be yellow,

It could be any color.

What color do you associate with healing?

Take some time to feel into the right color.

It often comes automatically,

But you may need some extra moments here.

And feel free to pause if I'm going too fast.

I'd also now like you to imagine that your favorite colored light will go with green because most people say green,

But it doesn't have to be green.

Now just imagine that this colored light is coming in through the top of your head and gently directing itself at the shape of your body.

Let's pretend that the source of this light is in the cosmos,

In the sky.

So the more that you use,

The more you have available.

The more you use,

The more you have available.

That's perhaps the most important part.

So as you're letting this healing green or any color that you would like light directing itself to your body,

Notice that it just starts to penetrate the area where the upsetting body sensation is,

And it vibrates,

And it just fills it up.

Just inviting and noticing that healing light coming into the upsetting body sensations and perhaps spreading all around your body.

Take some time to really feel this from the inside out.

Perhaps you'll notice a coolness or a warmth or tingling or some perhaps subtle shivering,

Goosebumps.

Everyone responds differently.

But as it does,

Just notice what happens to the shape,

Size,

And color of your body sensations.

What happens to the shape,

Size,

And color?

Just noticing.

Take a few moments to just feeling into it.

Just continuing to invite and let that green or any color,

That healing light,

Penetrate that upsetting body sensation and then spreading throughout your body.

Just noticing for a few more moments.

Good.

Just letting that healing light penetrate all over your body.

Perhaps an image goes with it.

Perhaps you're also surrounded by a cloak of white light.

Just continuing to notice how the light feel that penetrates the upsetting body sensations you had externalized before with the shape,

Size,

Color,

Temperature,

Texture,

And sound.

Just noticing.

Good.

Now I could continue the exercise,

But you can always pause here if you'd like to continue to invite more light into the upsetting sensations and then spreading all around you.

But if you're ready to wrap up,

You can gently pause the light and maybe give it this light,

Maybe some kind of special name so you can come back to it later and maybe put it somewhere safe,

Hypothetically,

In your mind.

Perhaps like in your car trunk or under your bed,

In your bathroom drawer.

Just hypothetically,

Imaginatively so you can call upon it whenever you'd like when another part of your body feels upset or maybe the same part happens to everybody and it's likely to happen again.

This is a very powerful,

Easy and simple tool that you can use whenever you'd like.

Before you wrap up,

Again,

Take your time,

Pause if you'd like,

But before you wrap up,

I'd like you to notice how much calmer,

How much peaceful,

How much more peaceful does that part of your body feel right now?

Most people report a decrease in the upsetting body sensations somewhere between 50 to 70 percent,

But it could be less for you and it could be more.

Those are all rough averages,

But just noticing how much calmer that body sensation is feeling and perhaps how much less it is upset.

It may not be all,

So it's possible that this didn't help that much.

Every person is unique here,

But that is what most of my clients report that the upsetting sensation with just a few moments goes down 70 to 50 to 70 percent and it tends to be a very empowering insight for clients and for us that we can use the power of our imagination and of healing light to really soften uncomfortable and painful and upsetting body sensations without a massage or without any external physical intrusive or invasive stimulus.

So thank you so much for being with me today.

You can again close with you like with the same acre that you used like the sound or for the breath or other body sensations or compassion,

Loving kindness phrases,

Or if you'd like you can also wrap up right now.

And again,

Thanks for being with me.

Namaste.

Reviews

Thank you 🙏! My EMDR therapist just ( I literally just left the zoom call) as an exercise to help with my rapidly cycling bipolar brain 🧠. And this technique I found very helpful! I will be returning to this and recommending it to friends. Thank you again, I intend to check out some of your other offerings on this platform . Namaste 🙏, or as I usually say Meowmaste 🐈‍⬛😽☺️

Calming during crisis. Thank You 🙏

That made such a difference I'm just one session. I was able to completely change my emotional state into such a place of peaceful calm. Thank you.

Wonderful! Thank you

Excellent, it worked!

Truly helped an injury💫⚡️
Thank you! #whitelighthealing 😄

Amazing! Thank you!

This meditation was very effective for me in releasing body discomfort caused from stress. I will be returning to this as needed!