Hello everyone.
My name is Ananda Nelson and this is Seated Sessions.
Our unique meditation and mindfulness practice of today is a process I call subconscious journaling.
Subconscious journaling is a practice I personally use and sometimes offer to my clients in my
Therapy practice to really bring clarity and awareness into our subconscious patterns that
We may not have conscious access to on a day-to-day basis.
I'm going to guide you through the whole
Process.
We will be getting into a meditative state together,
Transitioning your brain waves
From beta to alpha and perhaps even theta,
While combining that brain wave state with asking
Questions to access a deeper state of awareness and getting it all recorded on paper or on the
Computer that you choose to type on.
What I love about this practice is what it can show you about
Yourself.
If you can be curious and have an open mind,
You have the opportunity to discover
Patterns about yourself that you may not have had access to any other way.
This practice is certainly
Deep,
Intimate,
And it can be quite vulnerable.
The reward of relief and self-understanding,
However,
Is always worth it.
So how to do it?
Here is the first step.
Number one,
Set up your space.
I personally like to light candles,
Have low lighting,
And I normally like to sit in a chair
At a cleared off table with no clutter.
Perhaps I'll even make myself a little bit of tea or hot
Cacao to really settle in.
And also make sure that you feel comfortable.
You might need some pillows
Or a blanket to support yourself.
And if you need to pause the meditation to get yourself set up,
Please do so now.
And when you are ready,
I will begin guiding you into the meditation process
And I will guide you when to write in your journal or to type on your computer.
And
Depending on what works best for you,
This is absolutely your choice,
Your comfort.
And you may open up your own journey within this one,
So following along with this journey.
And it's okay if we start together,
But if you need to go your own way,
If you start to get ideas or
Flow,
Follow along with that.
Follow where you're being called and what's unfolding.
And allow this
To unfold exactly as you need it to.
If you feel yourself getting stuck,
That's also okay.
Just keep
Going and do your best.
There's no way to do this wrong.
Just be curious is enough.
Now lastly,
Before we properly begin,
How long this takes is up to you.
I will guide you through
This process that you can use once,
But also maybe a few times.
If you wish to dig deeper,
You can always start the meditation over.
But once you get into the flow,
Let it be and you will know
When you're done.
So when you're ready,
Just gently close your eyes,
Allowing your body to just be comfortable,
Feeling your hands wherever that they are resting,
Allowing your body to be fully supported by the chair that you're sitting on or the bed that you may be sitting on.
And just allowing all of your muscles to relax,
Allowing all of the muscles in your face to become soft.
And just noticing any tension or heaviness in your body.
Just breathing into any of those areas.
Remembering that with each breath in,
We are breathing in information and light
To be carried through our bodies to open up more space,
More expansion.
So taking a gentle but deep inhale into your belly
And really allowing that breath to root deep down in the bottom of your stomach into your kidneys.
And just tuning into your heart space,
Noticing if your heart feels open or closed,
Heavy or light,
Anywhere in between.
And just let your heart know it's okay for it to relax.
And just allowing your mind and your mental space to have a moment to rest.
That our intent is to surrender this thinking mind that tries to figure everything out
And just put it on hold.
And we're going to allow our innate intelligence to express itself through us in this process.
So just let any of the thoughts in your mind just to be let go.
Let them drift off.
If you need them later,
They will return.
Just allowing your soul,
Spirit,
And the essence of you
To be on the forefront right now,
Just connecting to that part of you.
And connecting to your source of God,
Of creator divine.
And just setting that prayer or setting that intention
That we receive guidance,
Clarity,
Direction,
And love through this process.
That we can release ourselves from judgment,
Replace it with curiosity.
Truly allowing ourselves to be as open as possible.
To also be accountable for our experiences and for what we perhaps have noticed
But haven't actually seen.
So just take another deep gentle breath.
Then when you're ready,
I want you to bring to mind what you want to subconsciously journal about.
There could be a specific person or theme in your life that you are having trouble with.
A feeling,
A pattern that you keep living out.
With your hands over your heart,
Just get in tune with what you want to dig more deeply into.
Give yourself a moment,
But when you know,
You know.
And once you feel clear on what it is you are focusing on,
Very gently open your eyes and just write it out.
The theme,
The person,
The feeling or pattern.
The feeling or pattern.
Write it out.
And if it is a feeling,
Try to describe the feeling.
For example,
The feeling when blank
Happens.
And once you have your topic written down,
We get to now be curious about it.
And between writing,
You can come back to a closed eyed state.
My request is that when your eyes are open,
You stay focused.
That you are in a meditative state with your eyes open or closed.
It's the energy of it.
Stay connected.
And take a nice deep breath.
Now with your eyes closed,
Perhaps hand over your heart.
Quietly just ask yourself,
This theme,
Pattern,
Person,
Feeling,
Whatever your topic.
When did you first notice it?
When did you first notice it?
Ponder it.
And then write.
When did you first notice it?
Ponder.
Write when you're ready and stay connected.
And you can always pause if you need more time.
And returning your hand back over your heart and closing your eyes,
Ask yourself again,
When did you start to notice this theme,
Pattern,
Person,
Or feeling bothering you
Or needing your attention?
When did it start to bug you?
When did it start to take your peace away?
Receive it.
Write.
Describe.
And then when you're ready,
Write.
Describe.
Receive it.
Write.
Describe.
When did you start to notice this theme,
Pattern,
Person,
Or feeling
Bothering you or needing your attention?
Write that out.
Write.
You can always pause if you need more time.
Returning with your hands back over your heart,
Eyes closed,
Asking yourself,
How long has this topic that you've chosen,
This theme,
How long has it been lying under the surface,
Just waiting to be seen?
Be intuitive with this one.
How long has it been lying under the surface,
Just waiting to be seen?
Write it out.
Hands back up over your heart when you're ready.
Eyes closed,
Going back inward.
What about this theme,
Pattern,
Person,
Or feeling can you not figure out?
What can you not figure out about this?
Open your eyes and write when it comes.
What about this theme,
Pattern,
Person,
Or feeling,
Your topic,
Can you not figure out?
Perhaps one hand back over your heart when you're ready.
Next question.
Can you feel what this theme,
Pattern,
Person,
Or feeling feels like?
Can you describe it?
And you may need to try on a few different feelings,
See if it resonates.
And when it does,
Write it down.
Be curious.
For example,
It could feel dark,
Heavy,
Toxic,
But they're all different.
Try on different feelings,
Could be grief,
But grief and anguish are different.
Lost and confused are similar,
But different.
But different.
Try on a few different feelings,
See what resonates.
And when it does,
Write it down.
Be curious.
Now this feeling,
This pattern,
Where have you felt or experienced this before in the past?
This feeling,
Pattern,
Where have you felt or experienced this before in the past?
Ponder that.
Write when you have it.
Make sure you continue to breathe and stay connected.
Feel free to pause if you need more time.
But when you're ready,
Returning your hands back over your heart.
Quietly asking yourself,
What is the earliest memory you can recall
Feeling this feeling or being in this pattern?
What is the earliest memory you can recall feeling this feeling or being in this pattern?
And think back to childhood on this one.
Breathe,
Ponder,
Connect.
And back up over your heart when you're ready.
What about this feeling or pattern needs awareness?
What do you need to know about this feeling or this pattern?
What about this feeling or pattern needs awareness?
What do you need to know about this feeling or this pattern?
Let it come.
Give yourself time.
There's no rush.
Retuning back in.
Quietly asking yourself,
This pattern,
This feeling,
What is it showing you?
What is it showing you?
Let it come.
If it doesn't feel right,
Keep digging.
Try on different things.
What is it showing you?
Retuning in.
If you could watch this feeling or pattern play out from the third person or the outside observer,
What information would you gather?
If you could watch this feeling or pattern play out from the third person or the outside observer,
What information would you gather?
Hands back over your heart again.
Breathe.
Give yourself space and time.
What does this pattern or feeling need to heal?
Does this feeling or pattern need acceptance,
Forgiveness,
Accountability?
What does this pattern or feeling,
What does it need to heal?
Let that come through.
Be gentle and patient with yourself.
If you have been living this pattern or feeling out in the present day time,
What do you need to do to bring correction to this?
How do you bring correction if you've been living out this pattern or feeling in the present day
Time?
Ponder,
Be curious,
Be accountable.
Pause if you need more time.
Really think,
Not necessarily think on it,
But ponder,
Allow it.
Hand over your heart.
And this one is going to take your true accountability and your willingness to let
Your ego fall.
Why have you stayed connected to this pattern or feeling all this time?
Has it been unprocessed?
Has it been unconscious?
Does it keep you connected to something toxic or unhealthy
That you may not have been ready to change your relationship to?
What's had you stay connected to this pattern or feeling all this time?
And if right now you don't know,
That's okay.
It's not that you don't know,
It's just not
Available to your consciousness at this time.
Everything's within,
It's just are we
Capable and aware enough to receive it?
If this pattern or feeling had a voice,
What would it share with you?
What does it want you to know?
Listen to it and observe it.
Write it out.
And dig deeper with that.
Keep uncovering it.
And if you can't find it,
Don't let it go.
And if you can't find it,
Don't let it go.
And if you can't find it,
Don't let it go.
And dig deeper with that.
Keep uncovering.
Be curious how it all connects.
Write whatever that comes through.
Is there more there?
Can you go deeper?
What else is underneath?
Allow it to come up and come through you while being curious.
Write out whatever that comes.
And just for a moment,
Sit with all the information you have received.
Ask yourself,
Hand over your heart,
Does this feel complete?
Is there more for me to see?
You'll know when you're done and you'll know if you need to continue.
Notice how you feel.
Last question.
From the information I have gathered,
What do I need to do with it?
Do I need to sit with it and digest it for a little while?
Do I need to make an amends to someone?
Do I need to take any action?
Take a few minutes with your hands over your heart
To just be with whatever is being called of you next.
Just breathe.
And just slowly,
While you're still in this space of stillness and quiet,
Simply give gratitude to yourself for being available for yourself in this way.
Giving acknowledgement to yourself that all of this was sitting inside of you all along.
We just had to find a way to get in touch with it.
Giving gratitude to your higher power and higher essence
For helping to guide you through the journey to clarity,
To deeper understanding of yourself,
Your patterns,
How it shows up in your life.
And may you use what you've learned here for greater wisdom,
To love deeper,
And to live a life well lived.
Thank you all for being here.
And be really slow and steady with this.
Take your time coming out.
You are absolutely welcome to sit in the quiet for a few more minutes.
If you feel as though there's more to come,
Continue to write.
Maybe this is the portal for the next half hour of intentional and curious journaling.
But definitely take some time to integrate whatever that you've learned here.
And if you feel stuck,
Surrender a little bit deeper.
Ask that you be clearly guided on what needs to come through.
Write it out.
Take one last breath together.
I hope that this process has been a little bit of a challenge for you.
This has been helpful,
Eye opening,
And has allowed you to
Get to know yourself a little bit better from a place of curiosity,
Not judgment.
May you all have a beautiful day,
Beautiful lives,
And all is well.
