Self-Healing Meditation

Francesco takes you on a half-hour inner journey inviting you to rebuild the relationship you have with your body on a physical and energetic level. Reframe the way you perceive aches and pains through the powerful technique of interoception. Tapping into the subconscious, epigenetic pathways, we learn to transform both physical pain and emotional stress using guided visualization and the power of Heart Resonance. Along with Qigong exercises, Francesco has taught these techniques around the world.

Transcript

Yeah,

Let's settle into our bodies.

Just do a little bit of wiggling while you're sitting here.

Just let your shoulders roll you.

Let your neck go soft.

Maybe do a little neck roll is nice.

I try to start my day every day with a big neck roll like this each direction before I start the day.

Just loosen up all those muscles and tendons that hold your head up.

It's so symbolic of all the responsibilities we carry,

Right,

Every day,

Holding that world on our shoulders like some kind of crazy atlas.

So let's close our eyes and place your hands over your chest.

Just feel that sensitivity building of noticing your heartbeat.

You have to get quiet.

You've got to relax your shoulders and try to feel beyond the movement of your breath that moves your chest.

Try to feel that gentle beating of your heart,

That physical pumping heart.

This meditation will be about sensitivity and what we feel in our body and how our body communicates to us through these sensations.

Feel that beating,

That rhythm.

Allow your breath to be nice and deep.

Squeeze in your belly on the exhales gently but firm exhale squeezes and relax your abdominal muscles on the inhale.

Really keeping a bit of your attention on the palm that is facing your chest and sensing as your chest rises and falls with each breath,

That beating heart.

How amazing that it works 24 hours a day,

Seven days a week,

No matter how much you feel like giving up at times,

No matter how many times your attention gets caught up in the busyness of life,

No matter how many times you forget to pay attention to what you're even doing.

That amazing heart continues to beat in the most perfect rhythm.

Each time you breathe,

Your lungs exchange with your heart the oxygen required for you to stay alive.

So another autonomic,

Automatic function of your body that has an amazing consciousness reflecting the perfection,

The life force,

The chi that permeates every cell in your body.

So gently flow waves of gratitude to your heart,

Thanking it for what it is.

Feeling it more than just the muscle pumping blood through your system.

But feel it as the partner that it is on your journey.

As you forget,

As you get distracted,

As you may even want to give up your will to keep going,

Your heart is infused with the life force that continues to express its perfection as your partner in this journey.

How many times do we just consider our heart or our lungs or any organ for that matter as simply a required soldier doing its job.

In this meditation,

We drop into gratitude to recognize that they each carry a deep intelligence and a wisdom.

And each of them does a very specific job as a reflection of your overall perfection.

The heart pumps,

The lungs breathe,

The kidneys filter,

Your stomach and intestines digest,

Each of them with a specialized job.

They don't ask you if they have to do it.

They don't tell you they lost their will to do it.

And they rarely complain when we take care of them properly.

These are your partners on the journey.

This body is not just a thing.

It is a mirror communicating to us with every breath we take.

And how do you choose to relate to these partners?

This incredible team of organs and organ systems that weave together through your nervous system,

Your arteries and veins,

Your muscles and tendons and bones and tissue that hold them all together,

Creating a beautiful picture of who you are.

We're asked in this moment to hold this partnership in gratitude.

Send this loving gratitude throughout our body.

As we can feel our chest and the heart beating below it and the lungs breathing around it.

Relax your hands down wherever they feel comfortable down in your lap,

Your knees,

Your thighs.

And think of your right hand,

Make no motion,

Just simply a thought about your right hand.

You might see it in your mind's eye.

If you're a visual person,

You might simply feel the fingers and the muscles in your hand.

If you're a feeling person,

If your intellectual mind is engaged,

You might think about the function of that right hand and how it's made with bones and the joints.

Now on your next exhale,

Squeeze your right hand into a gentle fist,

Closing your fingers down,

Feeling that fist.

Now observe your right hand again.

Now in this fist position,

You made a gentle command.

You listened to my words.

You processed that request,

You agreed with it and you sent a message from your brain down the nervous system pathways to the muscles and tendons in your hand and an action took place.

You made a fist.

You hold that fist.

It's one of the many things we take for granted in the miracle of our life.

On your next exhale,

Relax your hand and allow your fingers to stretch out and relax with an open palm.

Place your attention on your left hand.

Again,

However you are guided to visualize your left hand,

See it,

Feel it,

Send some loving energy to it.

Now on your next inhale,

Make a fist closing the fingers of your left hand.

Observe your left hand in this new position.

Now perfectly it responded to the thought that you carried about making a fist.

Keep the fist shape but visualize your left hand open.

Don't open it yet.

Just visualize it open.

You carry that picture of it open just as if your right hand was open yet your left hand is making a fist.

We carry an incredible ability to visualize states that don't necessarily exist.

This is the gift of our mind,

The way our brain functions.

On your next exhale,

Release the fingers of your left hand,

Open it up and compare the feelings between your left hand and your right hand.

Both open,

Both have five fingers.

You may notice a subtle difference between the two hands.

Maybe it's a temperature,

Maybe it's a tingling or pulsing.

You can notice a very subtle,

Unique quality that each hand has.

And we work with our hands every day so we are familiar with the sensations of opening and closing fingers.

Yet we carry this ability,

This interoception,

This ability to listen to our bodies and recognize the unique sensations.

And as we develop that sensitivity and that awareness,

We deepen the relationship we have with these partners,

Which we call body parts and organs,

Even down to the cells.

How do you choose to see your body?

How do you choose to language that relationship?

With what we know through meditation,

The power of our mind is much greater than simply sending a command to close our hands into a fist and then open it again.

Try to observe the origin of that command.

Not just the listening of my voice to suggest that command to open or close,

But what occurs when you make the choice,

Set that intention to close or open your hand.

Finding this,

Engaging with this process of intention and body function is the key to our healing and rejuvenation.

Our body only knows a simple language.

This language is a language of sensation.

And sometimes that sensation gets communicated to us through pains and aches,

Discomfort.

When we learn to listen at that level,

We can capture the messaging through our sensitive awareness,

Maintain the gratitude even when we sense and notice the ache and the pain,

The discomfort.

And instead of judging or allowing the survival mind to rush into fixing the situation,

We can train ourselves that with that gratitude,

We can say,

Thank you body for communicating to me.

I am open to listen to the message you choose to share through the language you know,

The only language you know.

And in this moment,

It feels like pain or discomfort or an ache.

But I choose not to judge you or rush to fix it.

But first I choose to listen.

Just as we build our sensitivity to open and close our fist,

Which we think is so obvious,

We carry that same ability to listen to our body and to that messaging.

And when we can reach this communication at heart space,

We may find we can shift the pain and discomfort and hear what the core message our body is trying to tell us as she attempts to communicate in the only language she knows.

It's only when we don't listen or we override the message,

Just as would happen with any partner in a business or intimate relationship.

When you don't listen to the communication,

It rises to the next level,

Which is rarely pleasant.

Allow this type of meditation to help build the relationship you have with this incredible miraculous team of spirit energy you call your body.

And you may think,

How in the world could this be spirit energy?

It's a body.

But how long have you thought of your body as a workhorse,

As a machine doing your bidding?

And then you complain when it doesn't work,

When all it's trying to do is communicate to you with its incredible wisdom,

What it sees,

And how many times does what your body see tell you something that you with your intellect and survival mind can't see?

How is it that your body can tell you you are operating under stress that needs to be shifted or an emotion that needs to be transformed?

The body knows this incredibly well.

Yet our conditioning at the intellectual mind and survival mind will always sweep those things under the carpet.

How many times we put ourselves second in the attempts to look good in the eyes of others.

When we build and deepen this relationship with our partnership at the cellular level,

At the intelligence that sits at our DNA level that carries an incredible ancient wisdom with it from your parents back to your grandparents through the lineage of the epigenetic pathways,

Our body knows.

And it does its best to tell you,

I know this pattern.

I know your habits.

I know the subconscious propensities you have to get yourself into a fix,

Into trouble,

Into emotional triggers.

This is exactly what rides on the epigenetic pathways,

The ancestral spirit pathways,

And each organ system from the heart to the lungs,

Stomach,

Intestines,

Liver,

Kidneys,

And all their associated partner organs vibrate at certain levels of intelligence.

The overall wisdom of who you are is distributed in categories and strengths to each of the different organ systems,

As if each one is an expert in one area of your emotional well-being.

The stomach,

It knows a fair bit about overthinking and worry.

It vibrates at that level and it carries the intelligence to warn you when you are overthinking and worrying,

And it communicates to you through stomach aches,

Digestive problems as it works with its partner,

The intestines.

The heart,

It knows about anxiety.

It's its expertise,

And when you get anxious,

The heart communicates to you to find your calm and transform that anxiety into joy.

It can only tell you through its expression,

Fast heartbeat,

Erratic heartbeat,

Even heartache.

Each of the organs carries their expertise in your partnership to help you as consultants,

As little wizards knowing their peace of worry and anger.

The kidneys will tell you about fear,

Liver about anger.

It's an amazing wisdom that we carry in this body that we so often take for granted,

And we forget that we are in a deep and beautiful relationship with.

So think about your right hand again.

Feel it open.

Feel the sensations in your fingers,

In your palm.

When you choose,

Very,

Very slowly make that fist.

Every slow motion,

Observing every step of the closing of your fingers.

Feel the difference your hand communicates now that it's closed,

Now that the muscles are in contraction.

Feel the warming,

The space under your fingers.

More changes are taking place in that one action than you can even comprehend,

Yet your body easily carries out the command.

And on your next exhale,

Relax your fingers very slowly.

Imagine in gratitude the thousands of functions that are taking place from the nerves to the capillaries,

To the tendons and muscles and bones,

To allow that one simple act of your hand opening and closing.

We take it for granted,

And we rarely say thank you when our hand does what we ask it to do as it picks up a cup of coffee or a cup of tea every day,

Or controls the remote of your TV or moves the mouse on your computer.

We are asked to build and deepen this love relationship we have with our body.

And observe when we are not as friendly in this relationship as we could be,

When we don't give our body the pep talk that we would to our friends,

That we don't say love the way we do to our partners and loved ones.

Yet your body is your number one loved one.

And as we deepen our breath,

We deepen our sensitivity.

As we find our quiet to engage with our body at the deepest levels and learn to say thank you and allow each breath to be filled with gratitude.

We can start to change the way we look at how the body communicates to us.

And just like any relationship,

We can improve the quality of communication.

And in so doing,

Bring a loving resonance at the heart level.

That changes the energetic component that reflects on the physical level.

A couple more deep breaths into your heart,

Bringing your hands back over your chest,

Keeping your eyes closed,

Feeling with gratitude at the heart level.

A radiant glow that goes below your hands and radiates down into your torso.

Find a place in your body that you may have not been as kind as you could be to lately.

Let's radiate that inner focus just as you closed your fingers to make a fist.

Send that same kind of messaging to that part of your body wherever it is.

And see that contracting and expansion at that point.

Just as you close your fingers to make a fist.

Use that same visual at that point in your body,

Maybe where there was an ache recently,

Maybe where there's some healing taking place.

And feel that contraction and expansion.

And send the messaging to that body part that you make a commitment to improve your relationship.

And will listen deeper.

And will shift to a more positive languaging as we understand the deep,

Innate healing abilities we have,

Using our focused mind and attention from a loving,

Heart resonant place of focus.

And when you're ready,

Relax your hands,

Keep your eyes closed.

Feel that nice warm glow around your body.

When you're ready,

Gently open your eyes and return back to your space with a remembering of this journey.

Hmm.

Thank you for traveling.

The simple things sometimes are the most curious,

You know.

The most obvious things are sometimes the most important,

And we forget them the most easiest.

So thank you for playing and going in this place.

Learning to do these kinds of exercises in your own ways,

In your own language.

You know,

When you have time,

When you wake up in the morning before you go to bed,

When those aches and pains come,

We all have bodies,

We all know what that feels like.

We have an incredible opportunity,

You know,

We just have to be remembering what these gifts are that we have.

It's the beauty of meditation.

There's lovely meditations that can just let us be quiet.

Sometimes we need that.

Sometimes there is a proactive meditation like this where we actually engage with some inner action.

They're all beautiful and they all have their place.

Blaze!

Blaze!

Reviews

Love this meditation. TY. I will be saving for a regular practice and also sharing. 🙏🙏🙏

Thank you! I feel so much gratitude for my body now and will carry this with me.

Wow! This was explained so simply and lovingly, every cell in my body responded with gratitude 🙏

My daily go-to to keep me attuned to my body and my Qigung practice.

I've never done a meditation quite like that. A lovely way to get into better communication with one's body.

Your voice is so soothing I learned to listen to my body and love my body because my body is my number one fan. Thank you !

Aww I loved this! Such a beautiful way of showing the wonder and grandeur of the body! Thank you 😊

Very helpful guided meditation to connect inside and listen and be grateful and improve our relationships with our bodies. Thank you 😊 🧠🫀🫁🌺🌸🌼🍄

Focused yet relaxing. Nice mind/body recognition.