What Your Intuition Knows | A Selfgentleness Meditation

In this meditation, you'll use a simple mantra and a visualization practice to connect with your intuition and imagine the life you want to create. We start with a grounding exercise to help you settle into stillness, then move into a mantra meditation using the Sanskrit word AHAM, meaning "I am." From there, I guide you to ask your intuition to show you something you'd like to change, and something good about yourself you may not yet fully know. Want to understand why this works? Watch "How to Rewire Your Brain for Selfgentleness" on my profile. This video is an excerpt from Femke's Selfgentleness Hour, a live session on Insight Timer every second Friday of the month at 3pm EDT.

Transcript

Let's meditate! Before we start, There might be something special that you would like to focus on, To think about later on. Then, Yes, That. Exactly. There popped up something in your mind and that is exactly what we're going to work with. So, You don't have to think about it right now. You have picked something. I will record this. Later on you can listen to it. You can always come back and use something else. But that, What you were thinking about right now, That is what you're going to use in the meditation. So, By then, You also don't have to think about it. It will just pop up again, Right? So, Let's first start with sitting comfortably. Really comfortably. So, Lean against the back of your chair, If that feels good. And you can put your feet on the ground or if you like to curl up on the sofa, That's also fine. Just make sure that you're comfortable. Lying down is also good. Whatever makes you feel good. Because we are here not for tough and harsh and disciplined. We are here for easy and comfortable. All right, Now gently close your eyes. And let's just take a moment to be aware of how you're sitting. How comfortable it is. And if not, You know, Shift. Make yourself more comfortable. You feel your buttocks on the seat. And you bring your attention to your feet on the ground. And feel how your feet are touching the ground. It's not just foot ground. No, You have different touch points below your foot, Below your feet. And each have their own pressure points, Touch points with the floor below you. And by bringing your attention to your feet, To the ground, The connection with the ground, You might experience already a sense of grounding. A sense of how your energy is calming down, Flowing to your feet, Connecting to the earth. If you would like to support that, You could even imagine that you are growing some roots into the earth, You know, Like a tree. What trees do to be steady and strong, To be able to still move in the storm, But have a steady footing. So you can imagine that you create this for yourself also. I love that feeling. All right, Now you bring your attention to a moment, For a moment to your shoulders. Are those shoulders relaxed? Or is there some tension? If you have some tension, Then just pull them up to your ears and drop them. You might want to do that again. Pull them up and drop them. Bring your attention to your face. Is there any tension? Maybe you're clenching your jaw, Then you can drop it. Or maybe you're frowning your forehead, Then you can make a lemon face for a moment, And relax it. Yeah, Well done. Now let's use one more exercise to ground a little bit more in the here and now, Before we're going to take off. Just bring your attention to whatever you're hearing in your surroundings. Yeah, You hear my voice, But I will be silent for a little bit, So you can just listen to what you hear. You don't have to change, Even if the sounds are loud, That's okay. Just listen to it, Observe it. Can you also listen to the sounds that are the farthest away? And can you listen to the sounds that are really subtle around you? Are your clothes are shifting on your skin, Or maybe your own heartbeat, Or your breath? All right, Now keep your eyes closed. I'm going to introduce you with a mantra, And the mantra that I'm going to use is aham. It's a Sanskrit word that means I am, But that's not so important. We're just going to use it for the sound, And I'm going to repeat the sound, And you're going to repeat it with me. You can repeat it out loud, Or just mentally, If you don't want to repeat it out loud, Because where you are right now, It's all fine. And then I will make the mantra repetition go softer and softer, Until we take it internal. Now all you have to do when we have it internal, Is to repeat it for yourself, And to see if you can make the space, The pause between the repetitions a little bit longer. And by default, You will also notice that sound of the mantra that you will hear in your head will become softer and softer. It's almost as if an echo is fading out. And then, And this is important, The moment that you notice that you do not think your mantra anymore, But you think of something else, Because you feel an itch, Or because some kind of thoughts are popping up, Then just know this is okay, This is your brain doing what it has to do, But the moment it happens, You realize this, You decide to gently bring your attention back to repeating ah hum, Yeah? All right, But I will come, I will guide you to bring it internally, Then I will come back from time to time to remind you to stay with the mantra, Then we take a few minutes where you do it by yourself, And then I will come back, And then we get into the visualization manifestation. All right, So, You're still sitting comfortably? All right, Now, I'm going to repeat the mantra, And you can just repeat it with me, Either out loud or in your head. Here we go. Ah hum. Ah hum. Okay, We're going to make it softer now. Ah hum. Ah hum. Ah hum. And softer. And now, Keep repeating the mantra in your mind, Very calmly, And only when you notice that you're thinking about something else, You gently favor thinking of the mantra. Ah hum. Ah hum. If your mind wanders, That's okay. Gently favor the mantra. Ah. Ah hum. See if you can sink into the pause between the repetition, Feel the silence in between. Ah hum. Ah hum. Ah hum. All right. Now, Just keep your eyes closed. You can let go of the mantra. If you like, You can just imagine that it's floating in your consciousness, Like a little anchor that you can come back to pick it up, Or just let it go. Keep your eyes closed, And just be with whatever is now. Here, Probably experience relative to how you started, More relaxed, More silence, More quietness. Now, We make the connection with your intuition, Which is that beautiful inner voice that never shouts, But knows deeply what is good for you, What it is that you want, You desire, You love. So we're going to use your fantasy to ask a question to your intuition. So I would like you to imagine and use your fantasy in a way that you'd normally fantasize, That you're sitting in this really comfortable chair, Like you probably are, And then in front of you, You have a really large movie screen. It's like your home, Your private home cinema. Now, You are wondering about something in your life that you would like to work with. It popped up in your mind earlier, And now it pops up again. You can see this in your fantasy on the screen now. This is something that you would like to change in your life, Something that will make you feel better, Something that will make you feel good. Now, Ask your intuition, Please show me, Show me how it would be, How it would be if this was actually here and now. And you lean in your chair, And you watch the movie, And you see now yourself in the situation that you would like to manifest for yourself. So if you've been longing to be able to say no to your boss when they ask something impossible, Then you will now see that, How you do that with confidence, With a smile without getting angry. And you see your boss accepting this and thanking you for your honesty. And it's just one example. So take a moment to just let your intuition speak to you. And if you don't see something, Or your fantasy doesn't bring anything up, That's okay. That is really, Really okay. If that is the case, And I want you to put your hands on your heart, And to just tell yourself, It's okay. I'm okay. I'm taking care of myself now. And the rest will come. And if you are the one whose imagination already starts to work, Then just enjoy. Enjoy the show. Enjoy whatever you see. Let it lift you up. Let it fill you with love for yourself. Let it fill you with hope and optimism. Because this is possible. If you can imagine it, It is possible. And that is how it is. This is the truth. Everything in our world that was not made by nature, Everything we as human beings made, Started with imagination. So trust that whatever you imagine, This is a possibility. So lean into that. Know that this is your possibility. How very far away it might look, Might seem, It is okay. I will be silent for a minute, So you can just enjoy your own personal show, Your private movie, Just for you. And if it gives you a good feeling, Let that in. Feel that. Enjoy that. That is really great. And for those that are having a hard time, Then hold yourself. Hug yourself. Caress yourself and say, It's okay. I'm here. I'm gentle with myself. And that is all that counts. The rest will come. This is my very first step. Go ahead. I will be silent for a minute. Well done. Well done. All right. Now keep your eyes still closed. Keep on sitting comfortable in that lovely chair of yours. And now you can ask your intuition, Show me something good about myself that I didn't know yet. Please show me something about myself I didn't know yet. And then lean towards the back and let it come, Let it pop up, Whatever it is. Maybe you don't understand what it shows, But it will show you something. How crazy it might sound, How weird, This is true. And as long as it feels good, This is the truth. And let that reach you. What your own intuition is telling you about yourself, Something good about you that you didn't know yet. It's like receiving a compliment of someone that knows you so very well. It's like receiving a gift from someone that loves you deeply. It's beautiful, Right? To now notice about yourself. And if you don't understand what that answer is, That is okay. I will promise you later today or later this week, You will suddenly, That quarter will fall and you will feel, Yeah, This is truth. This is good about me. And when that moment comes, I would love for you to just stop for a moment and to embrace that. Because you know, My dear friend, You are lovable. You are worthy. You are special. You are unique. Because you are you with everything that comes with you. With everything that you might not like about yourself. You are so beautiful. You are so worthy. You are so lovable. I so would like you to feel that. And the voice of your intuition via your fantasy or imagination, It is now bringing it to you. This is knowledge that rests in your heart. This is knowledge that rests in your soul. This is knowledge from your deeper inner self that so loves you. I so would love you to receive it, To embrace it, To know it from now on. So you know what? Let's ask your intuition to show you a token or a symbol that you will know that outside of life, Whenever you will see this, You will remember this good part of yourself. And that will be a good moment. All right, So ask your intuition. Can you show me an image or a token or a word or maybe a song or a lyric that when I will see or hear or feel this, I will know that you were just speaking to me to remind me about this good thing about me? Yeah, There it is. That what pops up is your answer. That is what you're going to see. Don't worry if it's hard to see. Don't worry if it's vague. It will become more clear. Trust it. Everything you're doing right now, It's so good for you. It's so beneficial for you. Just embrace that where you are is perfectly fine. Because you don't have to deserve anything. Because you deserve everything just because you are you. All right. Now, Just relax again in your chair, Feel your buttocks on the seat, Your back against the chair or the sofa, Wherever you're sitting. Again, Your feet on the ground. Do you feel your feet? You feel those roots in the ground that support you, That hold you, That keep you down to earth? Yeah. Well done. I'm so proud of you. All right. Now, Let's bring our attention really back into our body. Feel your feet on the ground. Wiggle your fingers and toes. Stretch your spine. Dance a little bit on your buttocks. Yeah. Okay. And now, You're going to very, Very slowly open your eyes, But in your own time. You can take two minutes if you like. You can take five minutes if you like. I'll be here waiting for you. Take your time. Really slowly. First, You can open a little bit. Let the light seep in through your eyelid. And very slowly, You can open your eyes.