Healing Guided Meditation

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Summary of this meditation:

– Visualisation of energy around the area located at the bottom of your spine, then moving upwards through the body, until it reaches the top of the head

– As we focus awareness on each particular body area, positive affirmations are used to help you heal, feeling healthier and calmer (clear your body and mind from negative thought patterns, emotions or beliefs that don't serve you any purpose). These affirmations (and energy visualisation) are loosely based on the ideas from some ancient (Eastern) traditions that the body has energy centres or points which need to be cleared for optimal health, balance and harmony in our lives

– I will guide you through…:

1. Feeling grounded, feeling of connectedness, gratefulness, acceptance, trusting, appreciation, letting go, joy of being alive

2. Creativity, knowledge, wisdom, inner peace, being content

3. Feeling significant, power of intent, power of positive intentions, power to create meaningful change

4. Love, self-love, love for others, self-esteem, beauty, compassion, letting go of fears, unconditional love

5. Being present, letting go of the past, learning from our mistakes, respect, accepting and taking care of the darkness, embracing wholeness

6. Taking care of anger and resentment, letting go of judging, forgiving ourselves and others, forgiving unconditionally

7. Pure awareness, pure stillness, thoughtless awareness ("I am" – just being – awareness without thought).

If you feel stressed, anxious, depressed, angry or suffer from low-self esteem, I hope that this meditation helps you too. I have put my heart and soul into it, and would love to hear your feedback 🙂

I hope you find this meditation valuable and helpful. Don't forget to comment, subscribe to my channel, share and… buy the mp3 track so you can practice everyday and as a way to reward me for my work!  Enjoy!!

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Love,

Dolors

***Note: I have created this meditation from the heart. I do not follow any particular tradition, ideology or technique, although I have taken elements from different meditation methods / traditions that I have personally found helpful (e.g. Sahaja Yoga). Have also added positive affirmations and suggestions, which give this meditation a lot more power.

Some people may call this type of meditation chakra or kundalini meditation. Personally, I prefer to avoid using terms that may alienate certain people who are put off by "new age" jargon. The truth is, you don't need to believe in anything, just be open to new ideas, realise that ancient traditions use vocabulary which is very different from, say, the language of science. Simply be open enough to test things by yourself. What matters is… Did you enjoy this meditation? Did the visualisation in terms of "energy" work for you? Did it help you feel better? If so, who cares what is "real" and what is not? Relax, enjoy and let go of everything else…!  😉

 

Full script:

This meditation will help you to heal. It will also take you to a deeply relaxed state, to a very peaceful, calm, blissful place. You will be fully aware, totally present, living in the now moment, not bothered by any passing thoughts or emotions, in harmony with yourself and your environment. You may even experience a blissful state of thoughtless awareness for a little while. As you practice more and more, you will be amazed at the benefits. You will feel calmer, healthier, more loving. In addition, this silent and peaceful state of conscious awareness will be more and more present in your life. Step by step, you will train your mind to let go of the constant chatter, to let go of past and future worries and focus more on the present moment, in silent awareness.

I am right here with you – to help you learn how to heal yourself, to help you find stillness, clarity and peace in your life. I’d like to gently encourage you to trust life more, to give more and more power to your positive intentions and less and less power to your fears. I am here to guide you… so that you feel more connected, more at peace and in harmony with yourself and the world around you. I’d like to show you that you can transform your life and train yourself to be less affected by the ups and downs of everyday life, to be more content and at peace.

All you need to do is listen to my voice as I guide you to this wonderful, calm and peaceful place. Set aside a few minutes just for yourself, away from distractions and worries. It is important that you are not disturbed during this time. So perhaps you may want to set your mobile phone on silent mode and also unplug your landline… Just do whatever you need to do so that you can fully enjoy this journey, without interruptions or worries. Just listen to my voice, repeat the affirmations to yourself and allow your body and mind to relax more and more, as you go deeper and deeper.

Find a comfortable position in a quiet place. Perhaps your living room or your bedroom, or if you prefer the outdoors… how about finding a quiet spot in a beautiful forest, a lovely beach, or a field in the middle of nowhere…

I recommend that you sit in an upright position, with your legs crossed and your hands sitting gently and comfortably on your knees or your lap. You can also sit on a chair, while keeping your back well supported, placing your feet firmly on the ground. If you prefer it, you can lie down on a couch, bed, or on the floor; lying down may increase the risk of you falling asleep, which is not really the aim of this particular meditation, but if you prefer it, then please by all means lie down. I’d like you to feel as comfortable as possible.

Now, gently close your eyes… You are free to do whatever you want to do, whatever feels right for you. Maybe you want to stretch a little bit… Just feel how pleasurable it is to stretch your muscles, feel the sensation of stretching your legs, your arms, your back, neck and shoulders.  Allow all those muscles to just relax… enjoy the quietness and peacefulness that comes with it. This is your time to experience silence and to be peaceful, your time to heal and to experience the joy of pure awareness, your time to practice presence.  I am here to guide you and to share this wonderful journey with you. Simply relax and trust your inner guide to help you find that wonderful space of thoughtless awareness. Be quiet, listen, observe, feel yourself here and now…. let go…. Just let go….

Let yourself be… Thoughts and emotions will arise naturally; accept them, observe them and let them go, …, just let them go….and gently bring your awareness back to your body and your breath, as you listen to my voice.

Now… Take a few deep breaths: in (inhale) …..  and out (exhale).  Let go of any tension you may feel at any part of your body, just let it dissolve, let it dissipate and transform into pleasure, inner peace, serenity and relaxation. Allow yourself to relax, while keeping fully aware and present, right here, right now. I encourage you to fully trust, … without expectations, wants or needs. Just trust and let go… gently let go….

Now, let’s start by placing your attention at the bottom of your spine. Feel the gentle pressure against your buttocks… feel all the beautiful sensations in that part of the body. As you keep your awareness there, feel the warmth of your body, feel your energy, maybe you can even feel a slightly ticklish sensation spreading outwards, from the bottom of your spine, slowly radiating to the rest of your body… like a soft caress, lovingly helping you relax more and more.

Feel how grounded you are right now. It is so nice to be connected…. Be aware of your connection to the bed, chair, … your connection to the ground, your connection to mother Earth. Feel the weight, the gravity of your body, feel the joy of being totally connected to the ground, to Earth, to the Universe. Appreciate that connection. Feel the humility and joy and wisdom. Feel the gratefulness of being alive, of experiencing this amazing journey and to be part of this wonderful Universe.

Now, take a deep breath… gently repeat these affirmations with me:

I am alive.

I am grateful.

I am humbled.

I am experiencing the joy of life right here, right now.
 

And It feels just wonderful.

Thank you, thank you, thank you.

 

Breath peacefully… and Keep your awareness at the bottom of your spine. Feel the energy. Be present. Enjoy this moment.

Now I encourage you to move your attention up, towards the lower part of your tummy. Feel all the lovely sensations over there, be fully aware of this part of your body. Feel the warmth, the beautiful tingling sensation, feel the energy spreading from the bottom of your spine, moving upwards to the lower part of your tummy and staying there for a little while. Keep your awareness there…. Right there. Feel the joy of experiencing, right now, soft tickles on your tummy. Feel the waves, like tiny butterflies, awakening, , cleansing your body, purifying you, healing you… It feels so good…

Now, while keeping your awareness on the lower part of your tummy…take another deep breath…. And repeat with me:

I am the creative force.

I am pure knowledge.

I am wisdom.                                                                      

Breathe peacefully. Enjoy this moment. Feel your tummy, feel the waves of energy relaxing you, healing your body and mind. Feel how creative you are, feel the creative energy within you, feel how much you have to give to the world. You have so much to give. Feel the connection to pure knowledge and wisdom. You are knowledge. You are wisdom. It’s all within you… All you need to do is trust…. Just trust.

Just breathe and be present. Enjoy this moment…. It’s all yours…. Feel yourself here and now…. let go…. Trust and let go…. Just let go…

Now, I’d like you to move your awareness to the centre of your tummy, around the belly button area. Notice how it feels…Be aware of all the sensations in that part of your body, as you relax more and more….  Let any remaining tension go…. Feel the warmth, feel the stillness, feel the peace. As you relax and let the energy waves move up your body, visualise how your body and mind are healing, cleansing, purifying… Feel the tickles, feel the blissful energy radiating softly through your body. As you practice stillness and presence, you find harmony and balance. It feels so peaceful….

Take a deep breath….keep your awareness at the centre of your tummy and repeat with me:

I am in absolute inner peace.

I have everything I need right here, right now.

I feel content and peaceful.

Breathe deeply while you appreciate this precious moment, feel the waves of energy, feel the gratefulness, feel the inner peace…. Everything is just as it is supposed to be, just as it’s supposed to be… (deep breath)

Now gently move your awareness towards to upper part of your abdomen, just below your heart. Feel the sensations in that part of your body, feel the warmth. Let the energy circulate freely to cleanse and heal your body and mind. Feel yourself being here, right now.

Realise that you are more powerful than you had ever imagined before. Your conscious intent is a fundamental force. Make your intent more powerful than your fears. Be your own master. Take a deep breath and repeat with me…

I am significant.

I am my own master.

I give full power to my positive intentions.

I create meaningful change.

I set my intent, let go and trust.

I just trust.

Breath deeply…. Feel the waves of energy. Feel how wonderful it is to relax and fully appreciate yourself.  Feel how significant your life is, how much you can give to the world. Feel how powerful your intent really is … Set your intent, trust and let go…

And now… gently place your awareness on your beautiful heart. Feel its warmth, feel the loving, nurturing energy radiating from it, totally embracing your body, embracing your mind, embracing your consciousness. Feel how wonderfully your heart is beating. Feel how grateful you are to be alive. Let go of all fears, and allow your heart to fully open… Just let all those barriers come down. There is nothing to be afraid of… Let love and compassion be your inner guides. Let your thoughts and actions be guided by love instead of fear. Feel the beauty and the power of love… it feels so nice…

Take a deep breath…. and repeat with me…

I am pure loving awareness.

I let go of all my fears.

I love myself.

I love others.

I love unconditionally.

Breathe deeply… Feel the warmth, the loving energy flowing through your body. You are healing, you are embracing compassion, love, stillness, peace… Feel the gratefulness, feel the wisdom, the inner peace, the power of your intent, feel the unconditional love… Trust and just breathe… Be present with every breath you take. You don’t need to do anything…. Just be… simply be. It’s so wonderful to be alive.

Now, gently move your attention to your neck and upper shoulder area. Allow the waves of energy to spread and heal that part of your body. Keep your awareness there for a little while. Be aware of the sensations and feelings. Feel the warmth, the peace, the love, the gratefulness…

There is only the present… gently let go of the past, the past is gone…. Take care of your darkness with love and compassion. You are learning. We are all learning…

Take a deep breath… and repeat with me…

I respect myself and others.

I am doing my best.

I learn from my mistakes.

I completely let go of guilt.

I accept and take care of my darkness.

I learn, grow and flourish.

I am whole.

Take a deep breath… Completely let go of the past. Be present. Feel the warm healing energy enveloping you. Every moment is a new start. The past is gone and the future is not yet here. Feel your body, feel the stillness…. You are here, right now. Accept and love yourself, both your light and your darkness… embrace yourself, embrace wholeness. Feel how calm and at peace you are when you love your whole being, when you let go of guilt and understand that you are doing your best. The parts of yourself that you don’t like need love and attention. Take care of the darkness. Acceptance and love come before change. You are beautiful. Just beautiful…

Now gently move your awareness to the middle of your forehead, to the area located slightly above your eyebrows. Feel the energy enveloping your forehead, feel the warm sensations… Observe your breathing, be present. Take a deep breath and repeat with me…

I take good care of my anger and resentment.

I let go of judging myself and others.

I am compassionate.

I forgive myself.

I forgive everyone.

I forgive and let go…

Breathe peacefully… Feel the waves of energy… Feel the relief and the peace that comes with forgiveness. Feel how wonderful it is to take good care and let go of those emotions and thoughts that don’t serve you or others any purpose. Enjoy the warmth and the pleasure of being at peace. Feel the compassion, love and forgiveness in you. It is all within you. Right there….

You are healing yourself right now. Feel the stillness, feel the peace…. Take a deep breath….

Finally, move your awareness to the very top of your head as you continue to breathe slowly and peacefully. Feel the energy moving towards that area… feel the waves, notice all the sensations. Let go, trust, love and forgive… You are in absolute inner peace. You are stillness. You are pure awareness…. Right here, right now…

Now slowly allow this awareness to move to the area about a couple of inches above the top your head. Feel it moving up and settling there, floating in the air, like a soft bubble gently hovering above your head…. Keep your awareness at that point for the rest of this meditation. Hovering, floating above your head. Right there above your head… Beautiful. let go of everything else…  Just let go… Be quiet, stay still.  just be.  Pure awareness. Pure stillness.

Take a deep breath….. and repeat with me.

I am thoughtless awareness.

I am thoughtless awareness.

I am.

I aaaam.

 

**********

end of meditation