Heal What Hurts Meditation

A Course in Emotional Freedom: Heal your emotional triggers, heal your relationships. This meditation is a practice of self-love and empathy. The True Healer is the Divine within expressed as Loving Presence. The wounds, or samskaras that we carry within were inflicted when caretakers failed to be present when we were too young to be safe alone. Practice this daily and you will see a substantial reduction in emotional reactivity. You will become your own best friend, always by your side.

Transcript

Welcome to your Heal What Hurts meditation.

I encourage you to sit upright if you can for this meditation so that you may stay really alert,

Attentive and present to whatever is showing up.

This is a meditation that encourages a communication between our more conscious selves and the pieces of us that have forgotten how loved they are,

That we may even have pushed down.

So to begin with,

Become very present and grounded in the energy field of the body.

Start by noticing your breathing,

The gentle consistent rhythm of your breath.

Notice the stream of air as it moves in and out of your nose.

And gradually allow your breath to deepen.

Invite your breath into the depth of your belly,

Below the belly button.

Let your belly soften so there's room for breath to come in,

For healing to come in.

Now let the rhythm of your breath,

The consistent sensation of breath inside your nose,

In your torso,

Even the sound of the breath inside your ears,

Be your constant companion throughout this meditation.

And while noticing your breathing rhythm,

Bring awareness to the top of your head.

Notice if perhaps you could sit up even taller with more alertness in the body.

Feel this rise,

This lifting up through the top of the head and simultaneously feel the grounding of your bottom on whatever you're sitting on.

The gesture of lifting through the spine.

The inner will to be both in connection with earth through the root and in connection with the divine through the crown.

Now feel again the top of the head and then let the sensation of being present spread to the whole of the scalp.

Feel the hair on top of your head or where the hair used to be.

Feel the back of the head,

The sides of the head,

The front.

And now feel into the ears,

The wrinkles and folds of the ears.

See if you can hear the subtle sound of your breath inside your ears.

Feel your forehead.

Feel into the little muscles around the eyes and let the muscles relax and soften.

Soft eyelids.

Notice again the stream of air inside your nose.

The rhythmic stream of air coming and going,

Entering and leaving.

Feel your cheeks and your lips.

Notice the tongue inside the mouth.

Let the tongue relax.

Feel the chin and the jaw.

Let any tension melt away from the jaw.

Feel the back of the neck,

The sides of the neck and the throat.

Soft throat.

Let the shoulders soften away from the ears.

Notice the muscles around and between the shoulder blades release and relax.

Let tension simply melt away from the upper back.

Feel your collarbones,

The right collarbone and the left collarbone.

And feel the breastbone,

The sternum,

The right side of the chest and the left side.

The right shoulder blade and the left shoulder blade.

And feel the chest cavity behind the breastbone.

Notice the mid-back and the low back.

Feel a softening in the low back.

Notice your stomach area,

Your solar plexus.

And feel the belly button and the belly below the belly button.

Now feel your buttocks,

Right buttock and left buttock,

The hips,

The pelvis.

Feel the sit bones.

Notice your thighs and your knees.

Feel into the calf muscles,

The ankles,

The heels,

The tops of the feet and the soles of the feet and the toes,

The tips of the toes.

And bring awareness into the shoulders,

Upper arms and elbows,

Forearms.

Feel the wrists,

The palm of the hands and the back of the hands.

Notice your thumbs,

Index fingers,

Middle fingers,

Ring fingers and pinkies.

The whole of the body together now,

Becoming fully aware of the whole energy field of the body,

Imbuing the whole energy field of the body with deep awareness,

Attention,

Presence.

Hold the whole map now of the torso in particular.

Feel into the throat.

Feel into the heart space.

Feel into the stomach area,

The solar plexus.

And feel the lower belly below the belly button.

Now hold this whole area together.

And now notice if there is a part of the torso energetically that feels a little contracted,

A little tense,

Some kind of energetic sensation of something that isn't quite flowing,

That might feel a little uncomfortable.

You might distinguish here between a physical ailment and go for the one that feels energetic,

Like an emotion or a feeling is lodged here.

And then gradually zoom in on this area with your awareness,

Like angels coming to the rescue of a scared child.

Draw close,

Simply noticing.

Maybe bringing awareness to this area amplifies the discomfort that lives here.

This does not mean that it's now getting worse.

It means that you are putting it into focus,

Taking an interest,

Being present with a part of your being that isn't fully in alignment and doesn't yet trust that it is fully loved and held.

Simply feel this area now and inwardly say hello.

I notice you.

I feel you.

I see you.

I am here with you.

Allow this area to become used to your interest,

Your presence.

This may well be an area that has been hushed,

Pushed down that you may not have been willing to communicate with or feel.

So give it a moment to get used to this interest that you are offering.

Are there words that could describe this area?

Where is it located specifically?

You might put your hand over this area somewhere on the torso,

Throat,

Heart,

Solar plexus,

Lower belly or closer to the pelvis.

And once more simply say hello.

I notice you and I'm here.

I'm here to spend a little time with you,

To listen,

To feel,

To witness,

To observe.

Is this area energetically responding in some way to your hand,

To your presence,

To your interest?

How might you describe this feeling?

Is it dull or sharp?

Is it diffused,

Defined?

Is there a color?

Is there a shape?

How deep does it go?

How does it feel?

And now ask this area,

This part of you,

This energetic blockage.

What is up?

What is here?

Is it fear?

Is it anger,

Terror,

Jealousy,

Sadness,

Fear?

Or something else?

Might you be able to get some words that describe this feeling?

And now ask this area,

What makes this worse?

Where in life does this get triggered?

Is there a situation in your life,

A person where this tends to be illuminated,

Ignited within?

We're not going after any outer person or situation.

We are acknowledging what makes this worse.

Continue to hold this area with your awareness,

Simply feeling it,

Acknowledging this feeling inside.

It is not all of who you are,

But it is a piece of who you are.

It is a piece of you that is waiting to be loved back into wholeness.

Now bringing your awareness even closer in,

Holding this area energetically with your love,

Ask this area,

What do you need?

And try to steer this place away from needing anything from anyone outside yourself.

This is you,

The divine present you offering this part of you,

Whatever this place within you needs.

What do you need from me?

Now this part of you may or may not have had a lot of opportunity to communicate.

So maybe a little bit like a scared cat.

Maybe today you simply sit close,

Pouring your attention and love onto and into this part of yourself.

If there's anything I can do,

Please let me know.

Communicate to me in words,

Pictures,

Inspiration.

I want to love you.

I want to hold you.

I don't want to leave you alone in this place.

Now simply sit quietly and hold this place within just as you would a beloved child who had a bad day,

Who isn't well,

Who needs to know that he or she is loved,

Protected and held by you.

That you like the most caring,

Empathic parent,

Caretaker may now hold this piece of you with so much love.

Notice if there is any energetic response to your presence.

And now gradually allow your energetic presence to disperse into the whole energy field of the body again.

You are not abandoning or leaving this piece of you.

You're being fully present in the fullness of you,

Noticing that this area is there and that you have the magnitude of love and divine connectedness to hold this piece of you,

To love it as much as it needs for as long as it needs without becoming flooded by it.

As you disperse back into the wholeness of the energy field of the body,

Fully embodying your arms and legs,

Your torso,

Your head,

Meet with great love.

I am here and I love you and I will check in with you for as long as you need,

As much as you need.

My love for you is infinite.

Whatever happened that hurt you into this contracted state,

I will heal with my love and presence.

Let yourself feel the truth of that,

The magnitude of your love,

The powerful presence of your divine energy holding every piece of your energetic being.

Reviews

Great meditation to come back to! 🙏 Thank you so much. 💖🙏✨

Beautiful meditation. Felt lovingly supported to love and support myself. 💜🧡

Thank you for sharing this meditation. I didn't realize how much I was neglecting my throat chakra. Now I can work on repairing my relationship with it. Namaste.