Hi,
I'm Nora Speakman.
Thank you for joining me for a guided meditation.
Today I want to talk about what it's like to be a loving witness for ourselves.
I wonder if any of you have ever traveled to a place that's unfamiliar.
For example,
Maybe a place that has a higher altitude where your physical body literally responds.
And it's its wisdom that's telling us through no use of words that this is unfamiliar.
Maybe that it's deafening and it's challenging.
Our bodies know and try to share with us and what they try to say helps us.
Reminds us that we need time to acclimate,
To get our bearings,
To give us nurturing so that it'll reciprocate.
I think what we can forget is that our minds and our spirits will do the same thing.
And it's when we are not in alignment that we don't recognize that our body and our mind and our spirit are trying to be a loving witness to our entire being.
One of the biggest gifts in a person's life is to be seen and heard.
And yet how often do we offer that very gift to ourselves?
So this is what our guided meditation will be all about today.
So as we begin,
I want you to just get in a space that's comfortable for you,
Whether that's sitting,
Lying down.
And I just want you to allow your breath to take you to center.
Breathe in,
Hold and breathe out.
And I want you to be aware just of the sounds of your surroundings.
Just notice them.
Just be aware of them.
And as you come to center with your breath,
I want you to notice any thoughts that come.
Thoughts are okay.
It's okay to follow them.
You don't have to dismiss them outright.
When you're ready,
I want you to just picture yourself,
Whether you're sitting in a room or in a space that's familiar to you.
I want you to see yourself now coming into that space and just gazing upon yourself with love,
With understanding,
With eyes of empathy.
What do you observe?
Are you sitting there with your hands full,
Full of just overwhelm?
Maybe you're trying to balance in a space that's too small.
Perhaps you're experiencing a change in pressure.
When our life feels full,
Just like trying to carry a lot of bags through a doorway perhaps,
We need a hand to open the door.
Luminal space is a lot like that.
We cannot arrive at the next wondrous place of transformation until we free ourselves to walk through the threshold.
So as you come to yourself,
I want you to visualize just taking your hands gently and lovingly.
And as you take your hands,
Look into your eyes,
What do you see?
What is your whole self trying to communicate in this moment?
What solutions or thoughts,
Maybe what is needed to let go of to feel whole?
Our entire being,
Mind,
Body,
And spirit carries energy for restoration.
I want you to open your hands now.
I want you to feel this energy in the palm of your hands.
Do you feel the weight of it?
Is there a shape to it?
What size is it?
Do you see colors present in the energy?
Now I want you to take this beautiful energy and offer it to yourself.
No strings attached.
There is nothing to earn.
There is nothing to get back.
Only the alchemy of your needs for this healing elixir.
And as you receive it,
I want you to experience it just enveloping your body like being fully immersed in the ocean.
Every inch of you is being embraced.
Every symptom is being healed.
Every place that was lacking,
You now feel whole.
Every parched area in your whole being is now flowing with love and with peace.
As you lie taking your breaths,
I want you to examine your body now.
I want you to begin at the top of your head.
Just feel your head all the way through your skull,
Down to your ears,
Your neck,
The top part of your shoulders,
Your temples,
Your face and eyes,
Your jaw just relaxed.
And when you're ready,
I want you to experience now being a loving witness to your upper back,
All the way down your spine,
Down to your lower back,
Out to your arms,
To your hands,
To your chest and your abdomen.
Just lovingly notice this restorative energy has unbound all of those things that maybe we were holding on to,
All of the thoughts,
All of the emotion,
Maybe even the people.
When you're ready,
Just gently bring your loving witness to attend to your hips,
To your legs,
To your knees,
Your quadriceps and hamstrings,
Your calves and your shin,
And finally to your feet.
Just allow the tension to just melt away.
Unbind the knots that have bound you up.
Let your feet that are so tired just be and relax.
Then I want you to see your self that was carrying all of these things,
All of these circumstances and situations,
Emotions and thoughts like bags and bags and all kinds of containers of stuff.
I want you to see yourself handing them to the loving witness as yourself.
And now they fit in the palm of your loving witness's hand.
And yourself as loving witness gets to do whatever they want with them.
But you are free.
And now you get to walk through to the next space.
Unencumbered,
Unburdened.
So when you're ready,
I want you to just take a few more deep breaths as you bring yourself back to present moment.
As you inhale,
I just want you to imagine taking in new life.
And as you exhale,
You're releasing,
You're letting go.
And when you're ready,
You can open your eyes and feel yourself lighter,
More peace.
I hope you remember you can always be a loving witness.
You can always attend to yourself with this wonderful gift of self compassion and understanding.
I'm so grateful that you've honored me with your presence and your time today.
I look forward to meditating with you again very soon.
