30 Min Guided Healing Meditation, Look Into Pains And Let Go

A guided healing meditation where we try to let go of our pains trough the physical body. Becoming aware of the pain, observe, embrace, breath trough it and let go. Background music by Higher Mind Royalty Music.

Transcript

Namaste,

Beautiful souls.

In this meditation let's see if we can go to our pains or maybe traumas in the body,

The physical body.

In the end everything is connected,

The mind,

The emotions,

The energy,

The body.

So today we use the physical body to become more aware of our pains,

Embrace our pains,

Let go and heal.

So a normal reaction is to run away from your pains,

Your traumas.

But today we're going to see if we can go towards them.

We will end the meditation with going towards unconditional love.

So by doing this we also create a different pathway in the brain,

Which tells us that it is safe to go to our pains,

Our traumas,

As we can transform them into love.

So just make yourself comfortable in a meditation posture.

So for today's practice you would like to make yourself comfortable in a relaxed way,

So we don't have to sit in a traditional meditation posture where the spine is fully straight.

But just make yourself comfortable in a way that you can fully relax your body.

So this can be eating,

Either sitting down or laying down,

Just how you prefer right now,

Today.

So once you make yourself comfortable you can start with closing your eyes,

Bring the focus slowly inward and start to calm down.

Maybe taking a few deep breaths,

A few sighs and just fully bring your focus in towards the now,

Here,

At the meditation.

Slowly becoming aware of your surroundings and the place where you're meditating right now.

Slowly becoming aware of your surroundings and the place where you're meditating right now.

Fully aware.

Fully safe.

And then gently start to observe your physical body.

So in today's meditation we try to stay in the physical body.

So just slowly becoming aware of your physical body.

Maybe first of all just the small things.

As the ground beneath you,

You feel.

The clothes on your body,

You feel.

Maybe the jewelry.

Maybe the temperature of your body.

The air around your body.

Aware of the air you breathe in and out.

Fully becoming aware of your physical body.

And just gently observe if there is something in your body which is asking for a little more attention.

So in this meditation we mainly focus on pains.

Physical pains.

So see if you can slowly start to bring your attention towards this pain in your body.

In the end,

Pains,

Contractions,

Tensions in the body is only the physical body trying to communicate with us.

It's actually the body trying to help us by communicating in this way through pains,

Tensions.

So slowly bring your attention towards this place.

And just gently start to observe.

Observe from a little distance.

This tension,

This pain,

You feel.

But try to observe it without judging.

So a lot of times when we go through these places,

As I said,

The body naturally wants to run away from it.

Or maybe your mind is starting to wonder,

Starting to explain.

Why we have this pain.

Or maybe an emotion comes up.

But see if you can let go of all that.

And just fully be aware of this pain.

Observing.

Like you observe something from a distance.

Maybe a walk around.

I'm aware of how big it is.

The shape.

Maybe it's moving.

Maybe not.

Maybe it got a specific shape.

The structure.

Maybe even the color.

Gently becoming aware.

And again without judging.

Just observing.

In the end we can only make changes when we first of all are aware.

Everything starts with the awareness.

And then from there,

Let's see if we can come a little closer.

Towards this pain,

This tension.

So slowly,

See if you can go in towards the pain.

In towards the middle of the pain.

Just go right in the middle of the pain.

Maybe the feeling of the pain becomes a little more heavy.

See if you can gently stay in there.

Slowly becoming more aware.

Once again be fully aware of everything you feel.

And again without judging.

Just be aware.

Just becoming aware of your pain right now.

Fully staying in the middle of the pain.

A lot of time the only thing the pain needs,

The tension needs in the body,

Is a little attention.

Sometimes this is enough to let go.

And then right in the middle of the pain with your attention.

The energy follows the attention.

See if you can say in your mind or if you prefer out loud.

Speak it out loud.

So with the focus in the middle of the pain.

Say I don't want to feel this pain.

I don't like this pain.

I don't want this feeling.

I don't want to feel this pain.

And stay with the focus in the middle of the pain.

And just observe what is happening.

If you feel like,

Say it again.

I don't like this feeling.

I don't want to feel this.

I don't like this pain.

And again observe.

Whenever emotions come up,

Just embrace them.

Let them be there as they are.

No judgment.

Only from love,

No judgment,

We can heal.

Gently becoming aware of the reaction.

You have,

While saying this,

With the attention in the middle of the pain.

And then while still keeping the attention in the middle of the pain.

This time let's take a few sighs.

So see if you can,

First of all,

Fully relax the area of the throat.

The energy chakra,

The vishuddhi chakra in the throat.

The place where we let go of emotions.

Relaxing the jaws,

The tongue in the mouth is relaxed.

The mouth gently open,

The lips soft.

And then with the focus in the middle of the pain.

See if you can deeply inhale through your nose or through your mouth.

And fully sigh it out through your mouth.

And let's repeat that.

Fully inhale.

And sigh it out.

And keeping the attention in the middle of the pain.

Inhale.

And sigh it out.

And keep on doing this in your own pace.

Inhale.

And sigh it out.

Fully let go in the exhalation.

Inhale.

And sigh it out.

And see if you can fully relax.

All of your body while you sigh it out.

And try to really relax the throat,

The mouth.

Inhale.

And sigh it out.

Maybe getting the shoulders up on the inhalation.

All the way up,

Up,

Up.

And exhale.

Let them hang down and sigh it out.

Let's do this three more times.

Fully,

Fully inhale.

And fully sigh it out.

Two more times.

Inhale.

And sigh it out.

Keep the attention in the pain.

Last time.

Fully inhale as much as you can.

And fully sigh it out.

Maybe let your chin hang down a little bit towards the front.

The mouth still open.

And once again still the focus in the middle of the pain.

Once again observe.

Once again be fully open.

Nowhere.

And this time once again let's step a little bit away of the pain.

Again observe a little bit from the outside.

Maybe again walk around.

And this time let's see if you can give this pain,

This tension,

A big hug,

A big hug.

Like your grown-up self hugs your little child self.

So give the pain,

The tension,

A big hug with love like you hug someone you love a lot.

So just give your pain a big hug with love.

And from there let's gently step away from the pain.

Slowly bringing the focus back towards the body.

All the body.

As one.

Once again be aware of you as total.

Slowly get the focus out of the pain.

Back towards you.

Here.

Now.

Once again being aware of the ground beneath you.

And the place where you are right now.

Aware of the earth.

Mother Earth.

Where you're sitting.

Where you're laying on.

Once again be aware of you and your surroundings.

Here.

And then from there we're gonna slowly bring the focus towards our heart.

Or to our heart.

Our Anahata Chakra.

The energy center of the heart.

Right in the middle of the chest.

So the brain sometimes got attention to go back into the pain.

To discover more.

To find out more.

But whenever this happens see if you can gently come back.

With the focus in towards your heart.

Your Anahata Chakra.

Like a wound.

When we have a wound we clean it.

And after we let it go.

We let it rest.

So it can heal.

When we keep on cleaning it.

We keep on opening it.

So let go of the pain for now.

And fully bring the focus in towards your heart.

Or your Anahata Chakra.

Once again the energy follows the focus.

The attention.

So fully bringing your attention,

Your focus in your heart.

And slowly connecting with this feeling of unconditional love.

Which is always present here.

Connecting with metta.

Unconditional love.

Love the highest vibration in the universe.

Which connects us to everything.

So while you're keeping the focus in your heart.

Or your Anahata Chakra.

Slowly start to visualize.

A bright white light.

In this area.

A bright white light.

Filling up your heart.

Your Anahata Chakra.

And let this light shine.

Let it brighten up your heart.

Your chest.

Slowly let the light bright.

Shine beyond.

Lightening up around your heart.

Around your Anahata Chakra.

Fully lightening up the chest.

Slowly the shoulders.

Interest the arms and the hands.

A bright white light.

Of love.

Unconditional love.

Let it brighten up your belly.

Your lower back.

Your hips.

Your legs.

Your ankles.

Your feet.

Filled with a bright white light.

Let it fill up your neck.

Your throat.

Your head.

Your face.

Your back.

Slowly brighten up all your body.

From your heart.

Your Anahata Chakra.

A bright white light.

Shining so bright.

That it is lightening up.

All of your body.

Your physical body.

Filled with a bright white light.

In every part of your body.

Every cell.

Filled with a bright white light.

Of love.

Unconditional love.

To every part of you.

Every cell of you.

Your physical body.

Let this light shine even brighter.

Let it fill up the space around your physical body.

Let it fill up your energetic body.

Your aura.

Filled with a bright white light.

Embracing every part of you.

Fully filled with a bright white light.

In every part of you.

Filled with love.

Meta.

Unconditional love.

And from there,

Once again,

Will you keep the light.

In your body.

Your physical,

Your energetic body.

Within you.

Gently,

Once again,

Bring your focus back towards your heart,

Where you are now,

That chakra.

And with the attention here,

From your heart,

Take a moment to thank yourself.

Thank yourself for the time you took today,

Right now.

To look into your pains.

To look inwards.

And to meditate.

To heal.

To let go.

Thank you.

Thank yourself.

From your heart.

And then slowly from there,

Bringing the focus once again to resolve the body.

Slowly becoming aware of where you are right now.

Your surroundings.

And gently take your time to make small movements in the body.

Slowly waking you up.

And slowly blinking your eyes open.

Coming back to rest the place where you are now.

Namaste.