Deep Inner Healing

In this session we practice 'Deep Inner Healing', followed by 10 minutes of silence.

Begin with a traditional mindful focus on the breath at the nose. If your mind wanders, gently and lovingly bring it back to the nose.
Then, turn your attention inwards.

Feeling internal sensations in the body: digestion, muscle movements, and heart beat.
Find a part that is holding onto tension (the body keeps the score) and focus your attention there. Feel. Noting the aspects of the body and mind space that appear. Accepting all that arises.

Place a hand upon that part of the body and feel the warmth. Offer it love. Perhaps as a visualization of healing energy, or the words/intention of 'it's okay, you are safe, I accept you and invite you to release'.

Healing is a slow and delicate process. Do not rush. Instead, be persistence and consistent and delicate as the breath. Commit to this part of the body and return to this practice again. This is not a 'once and done' practice.

Transcript

Hello, Welcome to the session, I invite you to take a seat or lay down and get yourself comfortable, You can close down the eyes if you wish, And just begin by slowing down the breath, Just a little bit slower than what you're currently doing, Taking a moment to scan the body and the mind, Just noticing what's arising, Releasing anything that can be released, Just settling into the session, Today we're going to combine a couple of things from previous sessions, The idea of interioception, Turning our attention inwards to the sensations within, Like digestion, Heartbeat and inner muscular tensions with a self-healing visualization, This will be a deep but subtle practice, And if you find yourself struggling that is okay, Everything we're doing here is a skill to practice, To just persist with an open honest intention, And this session will benefit you, We're going to begin with a mindful focus of the breath, Just turning your attention to the sensations of the breath, Entering and leaving the nose, If you notice your mind wandering just gently and lovingly bring it back to the breath, If at any time during this session you find yourself lost, The breath will be your anchor, Return back to the breath, Ground yourself, Then come back into the body, And now shifting your attention to inside your body, Really looking for those internal sensations, Heartbeating, Digestion, But in particular, Internal muscle tensions, We know that the body keeps the score, It holds on to things, Things that it should have let go of, But for whatever reason didn't, The first step towards healing is awareness, Awareness of the tensions we're holding on to, So really scanning the inner world, Noticing in the belly, In the chest, In the hips, The groin, The buttocks, In the thighs, In the jaw or the neck, The place where you are holding on to tension, This will be a subtle feeling, But when you discover that spot, There will be a resonance, Maybe an intuitive calling, Or just a knowing, This, This is the way i need to work with today, When you find this spot, Turn your attention towards it, And really feel everything that is arising, The subtlety, The shifts, The tension, The movement and the release, You may notice memories or thoughts or moods or other parts of the body activating, If that happens, Acknowledge them, Gently return your focus back to the part of the body you're working with, Nothing needs to be done, You don't need to move towards it or away from it, Just becoming aware of what we're holding on to, The physical tensions within the body, And perhaps starting to understand how those tensions connect to the mind space and other aspects of the body, Awareness is the first step, The second step is acceptance, We have tension in this part of the body, We're holding on to something in this part of the body, And although we may not like it, We need to accept it, This is what is happening, So then we take the third step, Action, Just by paying attention to this part of the body we are taking positive action, But we're going to add the self healing, Non-judgmental love, This is the kind of love where you accept the person unconditionally, Without any expectation for change or pressure to be or do anything else, Just them as they are, In the same way you're going to offer that sort of love to the part of the body you are working with, The sensations may not feel pleasant, The aspects of the mind space that are popping up may not feel pleasant either, But nonetheless we're going to offer this part of our body love, Acceptance, The ever so gentle offer to return to the present moment and to release, So you can do this by placing your hand upon that part of the body, Feeling the warmth, The physical warmth emanating from your skin, You could visualize healing energy in whatever form and from whatever source that manifests for you, Coming through your hand into that part of the body, Or you could offer it the words or the intention behind the words, It's ok, You are safe, I accept you, Invite you to release, You are safe, I accept you, And invite you to release, It's ok, You are safe, I accept you, And invite you to release, Ok, So this practice began with a mindful focus on the breath, Into an interioception, A mindful focus on the sensations within the body, Leading to a discovery of a part within, That's holding on to something, The body keeps the score, We can heal, We can recover and reintegrate, By awareness, Acceptance and action, We sit, We become aware, Feeling all of the things that are arising, The tensions, The movements, The subtleties within the body, We become aware of the actions in the mind space, The memories, The thoughts, The other things that are arising in response, And we accept it all, Not because we like it, But because it's truth of what's arising in this moment, And doing so is taking action, But we add into that space an offer of love, Radical self acceptance, Unconditional positive regard, Accepting this, Loving this, We could add a visualization, Healing energy from the hand, Feeling the warmth from the hand on that part of the body, And also offering it the words, Or the intention behind the words, It's ok, You are safe, I accept you, And invite you to release, This is deep and subtle work, And it's gradual work, So it'll take time, I suggest you offer this part a commitment, You'll come back, You'll repeat this process, And continue to go deep, This is not a once and done kind of thing, And do so, Return, Return to this practice, Return to the path, And continue to offer it love, Till it releases and reintegrates, But don't force it, Thank you for joining me in this session, We'll see you next time, But if you like, If you like we can sit for 10 minutes of silent practice, Continuing this deep inner healing work, Which is 10 minutes of whatever practice you would like to explore today, Let's begin ok, See if you'd like to maintain the meditation, You're more than welcome to do so, But for everyone else, We're going to return, Return to the session, Return to our body, Return to the day ok, This practice of deep healing and inner work, Is subtle, Gradual, But continual, I like to almost imagine like, The breath as a healing force, Touching upon the space you're working with, Ever so delicately, Ever so softly, And returning, Offering love and trust, But it's a subtle thing, Delicate, Just enough to gently heal, It's like adding a grain of sand, It's continual, It's perpetual, And over time it will make a massive change, But it's not so much that it's overwhelming, And we're working with deep parts, Parts that are perhaps keeping a score, That have been holding onto things for quite some time, We go slow, We go delicate, But we show consistency, And commitment, And in this way, Eventually, We heal Thank you for joining me in this session, And I'll see you next time