Welcome to your self-healing meditation with Tracy Sigrati.
Begin by coming into a very soothing position for your body,
Whether that is sitting up or lying down.
And then once you've come into that position,
See if you can make yourself even 10% more comfortable.
Remember your body contains trillions of cells and they want to be in harmony.
Allow your awareness to scan the body now.
And as you scan your body,
Move away from the thinking mind and towards sensation.
Welcome everything that crosses the field of your awareness.
Resist the temptation to create a story about your experience as right or wrong,
Good or bad.
Simply allow yourself to be.
And now notice your breath.
Notice your breath as it moves in through the nose and out through the nose the lips are closed.
Slowly allow the beat of the drum to come into our meditation.
And as we do so,
Coordinate your breath with the beat of that drum.
Inhale,
Exhale,
Inhale,
Exhale.
One more.
Inhale,
Exhale.
Doubling the exhale now.
Inhale,
Exhale.
Keep exhaling.
Inhale,
Exhale.
Keep exhaling.
Inhale,
Exhale.
Keep exhaling.
Two more like this.
Inhale,
Exhale.
Keep exhaling.
Inhale,
Exhale.
Keep exhaling.
Inhale,
Exhale.
Keep exhaling.
And we'll add a pause.
Hold the breath.
Four more.
Inhale,
Exhale.
Keep exhaling.
Hold the breath.
Inhale,
Exhale.
Keep exhaling.
Hold the breath.
Inhale,
Exhale.
Keep exhaling.
Hold the breath.
Inhale here.
And exhale very naturally.
Notice the sensations you're experiencing in the body right now.
Notice the shift in your mood and your mind.
Recognize that you have a choice.
Say to yourself,
I have a choice.
There are trillions of cells in your body and they want to be in harmony.
Say to yourself,
I have a choice.
Bring a moment to your mind.
A time when you forgot that you had a choice.
A time when you thought or behaved in a way that you wish you hadn't.
And as you realize now that you have a choice,
Imagine gazing into your own eyes in the mirror and say to yourself,
I'm sorry.
Please forgive me.
Thank you.
I love you.
And now imagine the faces of the beings that you love,
Human or animal.
And imagine gazing into their eyes and know that as you receive love,
Your neurons fire.
Your body responds to loving messages.
It responds to tenderness.
So as you gaze into the eyes of the beings that you love,
Receive and say to yourself,
I am connected.
And then bring the field of your awareness back to your own eyes.
Imagine gazing at your own eyes in the mirror.
And as you gaze at your own eyes,
I choose harmony.
I choose harmony.
And now as we close our time together,
Wrap your arms around yourself in the most delicious hug.
And as you visualize all the layers of your being integrated and whole,
Say to yourself,
I love you.
I love you.
I will not abandon myself.
I love you.
