Welcome to this meditation that will help you look at parts of yourself that need healing.
Sit down comfortably on your seat,
Uncross your legs and place them next to each other comfortably on the floor.
Uncross your arms,
Put everything down,
Put your hands on your lap.
Sit on your sitting bones,
Holding your back up straight,
Comfortable and relaxed.
Imagine that there is a thread of light coming down attached to the top of your head and it carefully,
Slowly and gently pulls you up,
Up,
Up so that your back is straight but comfortable and relaxed.
I invite you to gently close your eyes,
Exhale all the air that is in your lungs and slowly breathe in a deep breath into your lungs,
Opening up everything in you.
Hold your breath for two counts,
One,
Two and now slowly and gently exhale all the air.
Do not hold your breath if you are pregnant.
Stop for a second,
One,
Two and now once again take a deep,
Gentle breath in,
One,
Two,
Three,
Four,
Five,
Hold,
One,
Two and exhale gently,
One,
Two,
Three,
Four,
Five,
Six.
Keep breathing in,
Hold,
Out for several more breaths and with each breath in,
Feel how your body relaxes,
Feel your head relax,
Your eyes,
Your nose,
Your jaws,
Your tongue,
Feel your neck relax,
Your shoulders,
Your back,
Your arms,
Your fingers,
Your chest and stomach are relaxing,
Your thighs,
Your knees,
Your legs,
Your feet,
Feel your feet grounded on the floor,
Feel your entire body relaxed.
Now see yourself sitting down on a comfortable seat in a pleasant room in front of the screen and on the screen you can see your thoughts.
Each thought passes by like a bird in the sky,
You see the thoughts but you don't judge them,
You just look at them and observe them.
If a thought pulls you in,
That's okay,
Nothing happened.
Just come back to observing your thoughts.
You can keep breathing deeply or breathing regularly,
Whatever is more convenient for you.
Keep looking at your thoughts.
Now you can look at an emotion that comes up a lot for you and that is making difficulty for you,
That you have a hard time dealing with.
It could be frustration,
Anger,
Overwhelm,
Whatever emotion you find that gets the better of you.
Try to look at the emotion,
Make room for it.
See where you feel this emotion in your body.
How does it feel?
Maybe the emotion has a color.
What color is it?
Maybe it has a shape.
What shape is it?
Maybe it has a texture.
What texture is it?
Look at it,
Make room for it.
It is coming up to be healed and released.
And now very gently listen to it.
Maybe the emotion has a message.
Don't think,
Just listen.
Maybe it wants to share something.
It's okay if you don't hear a message and it's okay if you do.
Look at the emotion.
It is coming out to be healed.
And now thank it for the message.
Thank it for coming to be healed.
And see if maybe you can let it go and release it.
Maybe you don't need it anymore.
See with your next breath that maybe it can dissipate.
And slowly,
Slowly rise up from you into air.
And another breath will help it loosen and rise up into air.
Now imagine a beam of light coming down from Hashem,
A beam of joy and love and light that is filling up all the space in you that is now empty from that emotion,
Healing everything inside of you,
Filling you with calm and confidence and love and acceptance.
Thank Hashem for helping you work on your healing.
If there's a prayer you would like to say now,
Anything that you feel that you need to do,
Please do it.
Take a deep breath in and out.
In and out.
In and out.
Gently wiggle your fingers and your toes.
Take another deep breath in.
And gently open your eyes when you're ready.
In and out.
