Feel It To Heal It Journey

Discover deep healing by tuning into each sensation in your body, releasing pain and suffering to experience deep somatic restoration. Take deep breaths, connecting with your heart and belly, as you let go and relax your entire body. Embrace kindness and compassion on your journey of self-discovery and healing.

Transcript

As you slowly settle into your space,

Make sure your physical body is supported in the most comfortable position for ease of body and mind.

You can think of this body-mind-sensation meditation as a feel-it-to-heal-it practice.

As you begin to feel into your body and all its parts,

You will notice sensations.

These physical sensations are the language of your deep inner knowing and awareness.

If you are feeling safe and supported,

You may want to name your sensations with a descriptive word.

You may notice sensations of feeling heavy or light,

Cool,

Warm,

Soft,

Pinching,

Tightness,

Resistance,

Holding,

Or even opening.

See if you can gently name these sensations to bring healing to your somatic experience.

You will hear my voice move in and out of your consciousness and know that is perfectly normal.

Allow yourself to float in this meditation.

Allow it to serve your highest good with openness,

Love,

And acceptance.

Take a steady inhale and feel your whole body taking in nourishing love.

Then on your exhale,

Allow your body to release into this moment as you feel your chest slowly soften,

Becoming witness to your breath.

Allow your body to breathe you by resisting any temptation to manipulate or change the breath.

Continue to allow your breath to flow in and out,

Elongating each exhale as you slowly begin to feel yourself melt into the props beneath you.

Allow your mind to soften realizing there is nowhere to go,

There's nothing to do except to be in this moment,

Here,

Now.

As your breath becomes more natural,

You may feel inclined to place one hand on your heart and the other hand on your belly,

Feeling both emotional centers coming together with mindful attention.

Allow your heart center and sacral chakra to surround the navel to release tension or longing and connect with the present moment of awareness and sensation.

As you gently breathe in,

As you gently breathe out,

Noticing and feeling the rise and fall of your hands.

If you intuitively feel you want to move your hands to another area of your body,

Honor that.

You can even wiggle away or contract or expand as you continue to release into the moment,

Helping to move discomfort out of your physical body to create a sense of deeper ease in the mind.

As you continue to breathe here,

Give yourself permission to let go of holding,

Pushing or wishing.

Know that your body can move in and out of tension or discomfort into ease and grace.

If emotions begin to swell inside of you,

Let them go.

Do not hold back tears if they want to come.

Free up the innate flow of energy that resides within you by releasing any heavy emotions that are embedded somatically within you.

Realize that emotions are temporary and as you give yourself permission to rest deeply here,

You may feel a deep sense of fatigue drain out of you as you allow your whole body to give way to gravity.

Gently guide your inner gaze to feel and connect with each body sensation as I name them.

You may even want to ask yourself if you can be present with kindness and compassion.

Remember that we are all on this journey of self-discovery and healing.

Letting go of judgment and the inner critic is an act of self-kindness and know that you are loved and supported.

If any area of your body creates too much unease,

Know that you can move your inner gaze to a space that is more neutral and safe.

As you continue to take deep inhales through the nose and exhale through the nose,

Slowly continuing to melt into this present moment.

Now take your internal gaze to the crown of the head and imagine that the crown of the head is opening up to the sky,

To the universe and there's a beautiful white light there drawing down towards you and bathing each body part as I name them.

Starting at the forehead,

Releasing all the muscles in the forehead,

To the bridge of the nose,

Your third eye,

Relaxing around the eye sockets,

On the cheeks and each nostril,

Relaxing and softening through the jaw,

The tip of the nose and the ears,

All relaxing and giving into gravity.

Bringing your internal gaze to the neck,

The throat chakra,

Softening all the muscles in the neck and bringing awareness to the shoulder blades,

Feeling the shoulders soften and release down,

Creating more space for the heart center and the breath to gently inhale fully and exhale deeply.

Feel and notice the whole upper chest softening,

Imagining that light drawing into the heart center.

That light can change to a pink or green light.

So allowing the warmth of that light to bathe the heart center,

Offering yourself self-compassion,

Self-kindness and then drawing down the right arm from the right shoulder to the right elbow,

To the right wrist,

The right palm of the hand,

The right thumb and each of the fingers.

Feel that whole right arm soften and then bring attention to the left shoulder,

To the left elbow and all the way down to the left wrist,

The left palm,

The left thumb and all the fingers.

Feel the whole left arm softening,

Relaxing and as you take a deep inhale and a long exhale out to the mouth,

Bring your attention to the belly area,

The solar plexus just above the navel.

Relax here,

And then as you exhale even further,

Draw that awareness down to the sacral chakra,

Below the belly button.

Feel that whole area soften,

Release any tension or holding in this emotional area.

Feel the lower back relax,

The hip bones soften,

The glutes release and the root chakra at the base of the spine.

Just noticing,

Becoming aware of any sensations.

Maybe the hands need to move at this time to comfort and soothe any areas of sensation.

As you continue to take deep inhales and long exhales,

Just draw the attention to the right glute,

The right thigh,

The knee,

The calf and the shin,

All the way down to the right ankle,

The right sole of the foot,

Noticing sensation at the base of the foot,

Into the big toe and the little toe and all the toes in between.

Feel that whole right leg soften,

Feel the whole right side of the body soften,

Giving in to gravity,

Giving in to the present moment.

And then take your internal gaze to the left glute,

The left thigh,

The left knee,

And the calf and the shin,

To the left ankle,

The sole of the foot.

Really bring awareness to the base of the sole of the foot.

The sole of the foot.

Really bring awareness to the base of the sole of the foot.

And the left big toe,

Little toe,

And all the toes in between.

And releasing the whole left leg,

The whole left side of the body.

Feeling the whole body giving in to gravity.

Allowing that whole sense of warmth from the white light to draw into every crevice,

Every extremity of your body,

Filling you with a sense of ease and calm,

Knowing that you are supported here.

And as you are resting here,

Notice if there's any sensations in the body,

That need extra loving kindness.

As you pass through that somatic experience,

If there's any pain or resisting,

Clenching or tightness,

Maybe a little bit of a pain,

A little bit of tightness,

Maybe allowing one or both hands to draw to that area,

Allowing yourself to have some soothing touch,

But gently caressing that area ever so gently,

To bring the sensation into the palms of the hands,

And sending that energy into that body part.

As you notice your breath,

Breathe into each area,

And offering the vehicle of your physical body,

Gratitude for carrying you to this point.

Offering the mind gratitude for any space that you created,

Feeling and noticing without judging,

But just offering yourself self-compassion through loving kindness.

Continuing to feel your whole body rest and relax,

Continuing to feel the gentle rise and fall of the chest,

Breathing in and breathing out,

And as we continue to feel it to heal it,

Savoring into this gentleness of this somatic mind-body journey.

Notice how your heart center feels.

If there is any heaviness,

Take a deep sigh and offer yourself the gift of kindness,

Knowing that the universe supports you,

That we are all on this journey called life.

Sharing this common human experience and realizing that you are not alone.

As you release the breath,

Once again feeling the whole body soften,

Allow that white light to continue to bathe over you as a shower of appreciation,

Love,

Respect,

And compassion.

For the gift of awareness,

Presence,

And healing through open mind-body awareness.

As you release the breath,

Allowing that white light to continue to bathe over you as a shower of appreciation,

Love,

Respect,

And compassion.