Heal What Hurts Soma Meditation

This gentle Soma Meditation helps you release stress and tension held in the body and return to a place of calm, steadiness, and self-compassion. When we feel triggered, many of us respond by lashing out, numbing out, or checking out. These reactions are natural, but they often create more strain in our relationships and in the nervous system.

In this practice, you will learn to do something different. Instead of reacting outwardly, you will turn inward and bring loving attention to the places in the body that feel tight, anxious, or hurt. Through breath, body awareness, and compassionate presence, the body begins to soften and release stored tension.

Regular practice supports emotional balance, resilience, and greater ease in daily life.

Transcript

So, Begin by closing your eyes and then draw your awareness to your breath. Sense and feel the stream of air inside your nose and notice breath entering the body and filling the body and the sensation of exhaling, Of letting go, Of softening. Let the inhale be a little deeper, A little deeper into the belly and exhale all the way, And if at any point during this practice you feel the urge to yawn or sigh out loud, Please do so. That is one of the ways that we can free tension from the body. See if you can even hear the sound of your own breath inside your ears. And now, As best you can, Relax your belly. Layer by layer, Let your belly soften. Notice the flow of breath in and out. And let your body know that you have arrived. You're here. You're in the body. You want to be with the body, Whatever is going on. If the body is scared, You want to be right here with the body. If the body is stressed, You want to be right here with the body. So, Announce that inwardly. Say with the pace of the breath, I am here now. I am here in my body. I feel my breath in my body. And I'm willing to expand my consciousness to fill up the body and notice where the body might be holding tension, Stress, Contractions. Allow the inhale to become a little deeper. Draw the breath into the belly. And let it go all the way. I am here now. And now, Continue to feel the pace of your breath. Notice the sound of your breath. The gentle rise and fall of the breath in the body. The sensation of the breath inside your nose. And without losing track of that and those sensations, Bring awareness into your hands. Sense and feel your thumbs, Your index fingers, Your middle fingers, Ring fingers, Pinkies. Feel the palm of the hands, The back of the hands. Sense and feel the energy present in your hands. Notice life buzzing, Tingling in your hands, In your fingers, Even in your fingertips. And see if you can bring that level of presence that you have in your hands into your feet. Without losing the awareness of the hands, Of the breath, Of the sensation of the breath inside the nose, Of the rise and fall of the chest. Feel the soles of your feet, Your heels, The tops of your feet, All 10 toes, The tips of your toes, Your ankles, Your toes, Your hands, Your fingers. Feel these four points in space. My hands, My feet. I am right here in my hands and in my feet. And now let's name this level of presence. Let's call it light. Loving, Present light. And you might even visualize it as light. Radiant, Luminous light. And now let this light expand from your hands up through your forearms, Your elbows, Your upper arms. Filling your fingers, Your hands and your arms. And now your feet, Your ankles, Your lower legs, Your knees and thighs, Your buttocks, Your belly. Slowly filling your shoulders, Your chest, Shoulder blades, The stomach, The solar plexus, The mid back, Low back, Your belly, Your throat, Your neck, The back of the neck. Sense and feel your jaw, Your lips, Your teeth, Your tongue, Your nose, The inside of your nose. Softening around the eyes, Behind the eyes, Above the eyes, Eyebrows, Forehead, The right ear, The left ear, The whole of the head, The scalp, The hair. Be present in the whole energy field of your body. I am here. I am right here in my body. Fully illuminating with my loving presence, My body. Noticing the breath. Letting into any mental chatter. Release and let go. Just you, This body, This breath. Quieting down after a long day. Noticing the breath. And now scan your body and see where you might be holding some tension. Feel into your throat, Your chest, Your stomach. Feel the solar plexus, Belly button, Lower abdomen. Notice if there is any area along this axis of the chakras from the throat down through the root that feel tense. And if you find an area that is having a hard time relaxing, That feels a little blocked, Stay with it. Bring love to it. Visualize intensifying the level of presence and the love around this area like you're wrapping kind, Loving hands around it, Holding it the way you would a scared child. And whisper inwardly to this place in the body, I am here. I've got you. You can relax into me when you're ready. And let this place in the body respond. Saying something to the effect of I open myself up to this love that is being offered, To this light, To this presence. I allow myself to be held. Bringing together your higher consciousness, Infinite loving light, With any place in your body that feels scared, Nervous, Anxious, Contracted. And let the wisdom, The love, The infinite light of your being, Yet again, Say to this place or these places in the body, I am here. I am holding you now. I'm holding you deeply. I apologize for any time I've ignored you, Didn't want to feel or be with you. I want to practice being with you when you need me. And visualize this place in the body that feels tense, Being inundated with love, Immersed in love, Held in love. Like frozen energy, With love, Warmth, The sun itself shining right into it. And yet again, Let the body say, I open myself more to this light. I open myself even more to this love. Practicing as best you can, Relaxing the area. Notice what happens in the body as you slowly surrender just a little bit to this warmth, This holding. These words of reassurance, I am here. I've got you. I'm right here with you. Keep breathing into the area. Stay with it. Stay with this area in the body. And now ask this part of yourself, This contracted, Fearful part of yourself, The wounded, Contracted energy within, What's up? Like you would a little kid, Where you can tell something is up, And you want to know. But maybe this place inside simply needs to be held. Feel your love. Maybe you need to build some trust. But it could also be that this area wants to tell you about something that's up in life, That has caused this contraction, A situation, A dynamic, Someone out there, That you need to trust. Maybe you had a run-in with, Maybe didn't hear from, Maybe heard too much from. Let this contracted place in your body tell you. What are you scared of? If you want to talk to me about it, I'm here to listen. Let the body talk. And sometimes the body talks in energy, Maybe contracting more, Maybe relaxing more. And sometimes in images, Sometimes in words, Memories. What are you afraid of? What makes you contract? What makes it hard to relax and trust the flow of life? And if the body is confiding in you, Take it in. I understand. Don't belittle yourself for the feelings. Don't try to persuade yourself that there's nothing to be scared of. Just let the body speak to you. And let the response be love. Not love that wants to fix or analyze or persuade. Love that simply wants to hold. And notice what happens to this place inside that you are allowing some air time. What happens to that fear, To that contraction, When you swoop in with greater and greater presence? I am here. You can tell me anything. I will listen. I apologize for the times I didn't listen. I may have lashed out at someone else, Tried to change them so I wouldn't have to feel this. I've numbed out with whatever alcohol, Sugar, Scrolling, All the things that serve as distractions from actually being with what hurts. Or simply checked out. Refused to feel. Become cold and hard and in the head. Becoming analytical, Rational. I'm releasing all these outs. Tonight I'm not here to lash out, Numb out, Or check out. I'm here to check in. Be in myself. Be with what is contracted. And in this moment I ask the divine loving light at the center of my being, Residing in my heart, My true nature, To expand, To increase the frequency, The intensity, The illumination. And imbue and hold and radiate even more deeply into this area in the body. And once more, Let this place in the body and the whole rest of the body to say, I open myself fully to this loving light and presence. I let it infuse my whole body. I soften and relax as best I can the tight places and allow the loving light in. I am one with this light. Every little cell of my body is drinking up this loving light. Plumbing up. I receive it even more like a cup with loving healing light being poured into it. Gradually dissolving the tension, The blocks, The stagnation. Energy flowing more freely in the body. Filling every corner of the body. Hands full of light. Feet full of light. Arms full of light. Legs full of light. The whole of the torso full of light. The chest full of light. The neck, The head, The brain, The organs, The bones, The blood. I am a vessel for light. And the more I relax, The more I can allow this light in, The light of my true being. Now drop fully into the center of your own inner being. Pull your awareness toward the center inside. And playfully find the middle, The very center inside. And with the simplicity of your loving presence, Let this space expand. Let the inner space become wider and taller and broader. Like a temple, Like a cathedral, Like the pine woods so tall, Light pouring in. Spaciousness in the heart. Spaciousness in the throat, In the head, In the abdomen, In the belly. And now feel your body in space. The three-dimensionality of your light-filled body in space. Feel the increase of light in the body, Like a light bulb or a lantern. And now here for the last few minutes, Increase the light to the maximum. So say you've gotten yourself to a 60-watt light bulb inside. Bring it all the way up to 100, 120, 200, Even higher. All the way up to 1, 000 light bulb watts in the body. And let the light in. Let all the remaining tight places soften in the presence of the light. Absorbing the light. Being held by the light, Surrounded by the light. The light covering you, Surrounding you. And now emanating, Radiating into your space. Wherever you are, Let that whole space you're in be filled with light. Let the light extend and fill your home, Your car, Wherever you are. Huge light radiating from you. And the more you radiate the light out, The more the light increases inside. Let yourself quietly sit in this light, Radiating this light into the world, Into your relationships, Into your work, Your family, Your friends. And if you did have a situation arise when you checked in with your body, Picture that situation, Whether it's a person or people or a space or a place or an event. Now radiate a huge, Strong, Powerful beam of love into it. I let the loving light of my being, The divine radiant light of my true self, Radiate into any troubled area in my life. Restoring, Rejuvenating. Now draw the full awareness back inside the body. Checking in again with any tense places. And let them know, I'll be back. I know I've been absent. I know I distract myself. I know I'm not always fully in here, In my body. But I want to make this promise to my body that I will be here with love, With light, With dependable love. Being a true friend to myself. I'm here. I've got you. I love you. I am with you. And you don't have to do a thing to earn this love, This friendship. It is simply here because you are you and you deserve this love and I'm here to be that in you, For you and with you. Now bring your hands to heart center. Thanking the light within for always being there. For always being ready to be called upon. For expanding and penetrating any area of hurt and contraction. All we have to do is ask. Imagine, Visualize. I walk in light. I am full of light. And I know how to access this light. And I know how to direct this light. And I direct it to be in the fullness of my body. My home, My community, My country, My work, My friends. I will come from this light. And I'll continue to return to this light. I will know when I have forgotten that I am of this light. And from this radiant light within we greet all living beings that are also part of this light. And we simply say Namaste in recognition that all living beings are vessels of this light. We just forget. They forget. We forget. And we can each start a movement of remembering who we truly are. Namaste.