Guided Meditation To Cultivate Deeper Self-Awareness

Lay down in a comfortable position and allow this guided meditation to support you to become more aware of how you feel inside your body and also how you feel in the present moment in general in regards to your past.

All of us,

We're children,

All of us have had things happen to us that sometimes we don't process in our bodies,

That keeps us from being free to enjoy the present moment.

Allow my voice and these sounds to support you to process,

To feel and to flow wherever you might feel stuck.

When we have stress and trauma we freeze or we flee,

We disconnect to protect ourselves,

To keep ourselves safe.

When we lay down and feel that we are in a nest of support with a pillow under our head or our knees,

We can then start to surrender and allow ourselves to receive the healing that is happening all the time inside our bodies.

As you're laying down consciously lean back into the support surface and feel earth supporting you.

Feel Mother Earth and her grounded energy that is always supporting us and breathing into your low back,

That earth energy,

Feeling grounded,

Feeling supported as if you have lungs in your low back.

Let's breathe in together through the nose.

Where our attention goes energy flows and we are the greatest co-creators of healing in our bodies with Creator that's always healing us.

So we get to unify today,

We get to be there for ourselves and breathe and nourish our low back,

Our hips,

Our genitals,

Our thighs,

Our legs and allow ourselves to feel safe and supported or open to it.

And as I say that in your mind you might be feeling,

No,

I don't feel supported.

That's okay.

Welcome those feelings that resist feeling supported from them.

Maybe in the past you didn't feel heard,

Maybe you didn't feel acknowledged.

So of course you don't feel supported and that's okay.

Let's just feel it.

And you might be saying it's not okay.

Let's feel that.

And breathe in deeply and feel the ickiness.

Sometimes there's uncomfortable feelings.

So we start to practice going into the uncomfortableness.

Most of our world avoids feeling uncomfortable.

And there's a lot of drugs and medications that were created by man to numb us out.

It's rampant in our world and it almost is normalized to use medications when in reality we can just choose to feel,

Choose to heal.

And that's why we're here.

We're going to become our own medication.

Meditation is medication.

We're secreting these neurochemicals of healing now just by leaning back and closing our eyes and taking a deep breath in and then exhaling,

Ah.

That stimulates our vagus nerve.

Feel your own medicine activated now.

Ah.

I choose to heal.

I choose to feel.

Feel the air coming in through your nostrils.

Sound is vibration.

Your own sounds create vibrational healing in your body.

We can hum.

So we're going to continue inhaling through the nose and then we're going to hum.

And this secretes nitric oxide which stimulates oxytocin,

The healing hormone.

Let's do this a few times.

Inhaling through the nose.

Continue.

Inhale,

Expand.

Deep breath inside your nose,

Through your nose.

Feel the vibrations.

Inhale through your nose deeply.

And allow yourself to feel the silence now,

The pause.

Let go of controlling your breathing or your sounding.

Allow yourself to be breathed spontaneously and automatically by our creator.

Be the witness like a video camera of your spontaneous breath.

Lay there surrendered.

We get to practice now non-doing.

We get to be here now.

Non-judgmental moment to moment.

Focusing on being present to all the sensations regardless of what thoughts come up.

Come back to feeling that spontaneous automatic breath.

And it's okay if thoughts come up,

Memories welcome it all.

Come back to noticing how you're breathing.

It's a practice.

We're strengthening our focus and our ability to be here now.

Accepting all sensations and thoughts and feelings.

This is a form of practicing self-love and self-acceptance,

Unconditional love and self-acceptance.

Imagine throughout your day,

You're witnessing your day.

Everything is welcome.

Or you hear people speak to you and you're present and available and connected.

And everyone can say whatever they say and everybody gets to be accepted.

Because you know how to do that with yourself.

And now we're going to bring our attention to our sexual organs.

And imagine we have lungs in our womb,

In our pelvic floor area,

Breathing in and down into your sacral chakra.

How does my pelvis,

My sexual organs feel?

Separate your legs even wider.

And notice your hips,

You can roll your knees in and out,

Your toes in and out.

Do I feel I'm holding a lot of tension in my hips?

When I tune into my pelvic floor,

Does it feel relaxed and open or tense and tight?

And do I feel freely expressive about my sexuality?

Do I own my sexiness or do I hold back?

Do I feel connected to my orgasmic abilities,

My orgasmic energy?

When I think of my genitals,

Do I associate it with pleasurable experiences?

Or when I think about my genitals,

I feel trauma,

Shame,

Guilt,

Blame,

Sadness,

Anger,

Numbness,

Unresolved emotions,

Traumas,

Boundaries that were crossed,

Resentment.

What's there?

Breathe deeply.

We allow the truth to come forth.

We simply be there for ourselves,

Whatever our bodies are telling us.

We store memories,

We store in our body.

The body keeps a score.

And we get to simply be there as a friend listening right now to our own bodies.

Who am I angry at?

What am I still upset about?

Maybe there's someone that you were intimate with that you regret or someone touched you inappropriately and you froze and didn't say anything and you're angry at yourself.

Or maybe you don't remember and that's okay.

Whatever it is,

Deepen your awareness there,

Your attention down into your pelvic floor and take a deep breath in.

It's okay.

I love you,

Body.

I love you,

Creative energy center.

I love you,

Sexual energy center.

We can create life from this part of our body.

Feel grateful for your ability to procreate.

What a miracle we are.

And we're going to create letting go sounds,

Letting go breaths and use the technology of our breathing to help us free ourselves.

Creating letting go sounds,

Letting go exhalations,

Feeling that release.

I choose to be free of my past.

Whatever I'm holding here,

I give myself permission to be open to experiencing more freedom here in my body.

More joy,

More pleasure,

More acceptance.

I choose to forgive myself and accept myself and others.

Forgiveness is freedom.

And there might be anger there,

Resistance to forgiveness and that's okay too.

Maybe we're hard on ourselves,

We expect way too much.

But you didn't know any better,

You see.

You would have done differently if you did.

Are you willing to love yourself even more?

If you'd like that,

Say yes.

Yes.

Are you willing to accept your past and embrace it instead of feeling anger and resentment only?

Yes.

I love you.

And let's just listen to the body now.

Whatever we are feeling,

Breathe into it.

What if I could just start to accept my feelings and that is my practice,

Acceptance.

Your body's always releasing and processing and healing,

Always.

And when we choose acceptance,

The healing system can operate even more optimally.

Breathing in love to your lower body,

Your pleasure center,

Your root chakra,

Choosing love.

Allow yourself now to shift your focus to your solar plexus,

The upper abdomen,

Our center of will,

Taking action,

Manifesting.

Breathe into your upper abdomen.

And asking yourself,

What have I put off doing or taking action in?

What am I afraid to do and follow up with?

What would I like to create and bring into the physical form,

The physical reality that I've been desiring?

What would I like to bring into fruition?

And what would I like to co-create with our creator or others?

And you can surrender to the magic of your ability to create and bring in things into the world.

And ask creator,

What would you like me to create?

What have I been avoiding that right now I can be understanding more when I'm ready to take action in?

And notice what comes up.

Breathe into your solar plexus.

Listen to that part of your body right now.

Is it a new home,

A new career,

A new partnership?

Strengthening certain qualities in yourself?

Is it confidence?

Focus?

More conviction?

Courage?

Breathing in yourself?

Take this moment to imagine a year from now,

Whatever that is that you wish to create,

It's already created.

You already are there.

It's done.

And what would that feel like to have completed that project?

And feel what that feels like,

The completion of that.

Breathing into the heart.

Place your hand over your chest,

Your right hand over your chest,

And breathe attention to your heart.

And we're going to become intimate with our heart center.

How does my heart feel?

My physical heart,

Does it feel relaxed and open?

Am I holding any resentments,

Any burdens or hurts?

Is there anything I've taken personally?

Any sadness or resentment?

Is there any unforgiveness in my heart?

What weighs me down?

Do I feel anxious?

Am I afraid?

Where do I hold back?

Is there someone that I want to share more vulnerably with that I'm afraid?

What do I get to transform today?

When it comes to my heart,

Am I compassionate with myself?

Do I know how to sit with my own suffering and process my emotions,

Or do I avoid my feelings?

Breathe deeply.

Inhale,

Inhale,

Inhale.

And hold it,

Pause at the end of that inhalation.

Hold it,

Pause.

You're doing great.

Feel that expansion,

And you may be feeling resistance to the expansion.

Embrace it.

It's okay.

Exhale,

Ah.

Inhale,

Inhale,

Inhale.

Expand,

Expand,

Expand.

Be the witness of the expansion of your heart.

Exhaling ah.

Allow your heart to breathe and expand even more.

When I was young,

Did I feel safe to be my true self?

Did I feel heard and acknowledged,

Safe and supported?

Were my parents emotionally available?

Was I judged or criticized and that caused my heart to close down and feel unsafe?

Or could I run into my parents' arms and just be myself,

And if I felt like crying or yelling,

And they would just understand me?

Inhale,

Inhale,

Inhale.

Notice what arises in your heart.

Did I feel unconditional love from my parents?

Did they love me no matter what,

Even if we didn't agree on things?

Did I feel I could really be myself and that it was safe for me to be myself when I was growing up?

What did I learn?

Did I learn to be authentic or did I learn to be a people pleaser and to give up my own authentic desires for others so that I could get love from others?

Did I already know that I was love,

That we are love?

What was my understanding of love growing up as a child and how did that impact my heart?

Did I associate love with support and compassion?

Did I learn from my upbringing,

My childhood,

My parents,

How to experience love with pain and suffering?

When I think about love,

Is that an uplifting experience I feel or does it come with pain and trauma and trauma?

Do the people that love you hurt you or do they inspire you when you think about your childhood,

Your upbringing?

Notice what's there and welcome all the sensations.

Allow the truth to come up and come out and allow your heart to expand even more.

We're creating it now.

It's okay to feel.

We're healing now.

We're reconnecting to that hurt you or that you that didn't feel safe to express themselves.

Now you are.

What if right now we could imagine what would it have been like to be raised by people that love you no matter what?

Regardless of what you enjoyed,

What if you could imagine having the most unconditionally loving support as a child growing up?

Where all your parents ever wanted for you was to understand you,

To listen to you,

To pay attention to you,

To be with you,

To hold space for you so that you could know you authentically on a deeper level and that's all they wish for you is to love you.

Imagine if all you knew was love with inspiration,

Love with passion,

Love with compassion,

Love with acceptance.

How differently would you be now?

It's safe to love.

It's safe to open up.

Are you willing to imagine what that would be like if you could imagine what that would be like?

If you'd like that,

Just say yes.

It's safe to love.

It's safe to go deeper.

It's safe to open up.

It's safe to be vulnerable.

Imagine your heart's so wide open that it comes out of your chest.

This is so open.

And imagine a world where we have so much compassion for each other.

Everyone is open to love first and foremost themselves and that causes us to have so much more compassion and patience and kindness in the governments and the countries and the cultures where our differences are respected and honored and everybody can be sovereign.

Imagine a world where we accept and embrace differences.

Are you willing to imagine that?

If you'd like that,

Say yes.

Or have we gotten into the habit to think that when we think about the world,

We think about chaos,

Drama,

Trauma,

Stress,

Confusion.

Are we willing to process all those thoughts now so that we can create a new world right now from our mindset?

We are the change we wish to see in the world now.

And traveling now up to the throat chakra.

Deep breath into your throat,

Your thyroid.

Noticing your center of communication and creative expression.

Do I express through writing?

Do I express through singing,

Through speaking?

What do I create and how do I express my creativity?

Is it using my hands?

And do I trust myself that I can express the range of my creativity freely?

Do I hold back in certain areas?

Do I know that my feelings matter?

Or do I hold back,

Sharing how I truly feel?

Inhale through the nose,

Exhale with your mouth open.

And I invite you to create your sounds and listen to your voice.

Feel your voice.

Was I told,

Shh be quiet you're too loud when I was growing up?

Was I ignored?

Was I not valued or validated?

Do I take up my space in the world or do I make myself smaller and hold back?

Open up your body,

Inhale,

Inhale,

Inhale,

Take up your space now.

I am a powerful and creative,

Miraculous and magical being.

I choose to fully express myself now.

Deep breath in and hold it,

Pause and feel your expansiveness,

Feel your energy.

And feel the energy around your body,

Feel the space around your body,

Feel how you're so much more than just a physical body,

Your 99% energy.

Take in your grandness,

The abundance that you are.

Inhale,

Inhale,

Inhale,

Inhale,

Inhale,

Inhale.

Feel,

Feel,

Feel.

I forgive myself for playing small.

I forgive myself for quieting myself down,

For listening.

Just by default,

Being a woman on this planet,

We can all benefit from expanding more,

Expressing more,

Writing more,

Singing more,

Dancing more,

Creating more art,

Speaking up more,

Taking the risk,

Sharing your feelings more.

Your feelings matter.

And your feelings matter too,

Men.

We all matter.

If you ever haven't mattered in your own life,

Are you willing to forgive yourself?

Yes.

So we're going to say together,

I'm sorry.

I'm sorry.

I love you.

I love you.

Please forgive me.

Please forgive me.

Thank you.

Thank you.

Ah.

I'm sorry.

Please forgive me.

Thank you.

I love you.

Let's sing that together.

I'm sorry.

Please forgive me.

Thank you.

I love you.

We're going to do it two more times.

I'm sorry.

Please forgive me.

Thank you.

I love you.

I'm sorry.

Please forgive me.

Thank you.

I love you.

Deep breath in.

Each one of us matters.

Each one of us was created on purpose.

Each one of us is miraculous and magical and powerful.

Each one of us is our own solution.

And each one of us affects each one of us.

And so you laying down and being intimate with yourself today and feeling yourself and checking in with yourself is one of the greatest gifts you can give to yourself and to others.

Feeling grateful for yourself and your voice and your creativity and your expression of your creativity and your authentic self.

It is medicine.

Being honest,

Being true you is medicine.

You give permission to people who meet you for them to be authentic by meeting you authentically you and being authentic and being real is healing.

It's medicine because you're no longer out of alignment with yourself.

You're your true self.

And the more you can vibrate your true self and you walk around wherever you go,

You're emitting radiance,

Love,

Authenticity,

Healing.

Feel so grateful that you're here and now.

And we're going to bring our attention now to our third eye in between our eyebrows.

Feeling into your third eye crown.

Feeling the vibrations in your brain and your skull.

I choose to see the truth.

I choose to see the truth.

I choose to see clearly my truth,

Our truth,

The truth.

Do I accept my intuitive gifts,

My psychic abilities?

Notice what comes up for you.

You know how we know and sometimes we ignore our knowing?

Notice do you trust your intuition,

Your psychic abilities?

Or do you push them down?

Are you afraid to know the truth?

Maybe you see colors.

Maybe certain things come to you,

Certain knowingness and you ignore it.

Ask yourself,

Am I one of those people?

Deep breath in.

Do I believe about intuition?

Is it for hippies?

Or can I be in my discernment and be very intuitive and highly connected to that unknown force that speaks inside me,

That knows everything that is aligned for me?

Am I willing to be in the unknown more often,

To just be so that I can hear the voice of my intuition?

It requires us to let go of control,

To relinquish control and be more present and feel more.

Allow yourself now to be the witness of these vibrations,

These sounds.

Feel.

Practice non-doing.

Simply being here.

Being the witness like a video camera.

Feeling.

We get to connect to our higher self,

The wisdom of the universe,

When we be.

And you can ask your higher self,

Is there anything you want me to know?

Do you have a message for me?

Inner knowing,

Truth,

Where am I out of alignment in my life?

Where am I settling?

Where am I playing small?

Show me.

I'm open to the truth.

I'm open to the wisdom within me.

Thank you.

Take in whatever messages come in.

Thank you.

And allow your attention now to move up to the crown of your head.

Feeling yourself connecting to the cosmos,

To the ethers,

To the galaxies,

Beyond space and time,

To other levels of consciousness,

Dimensions.

And notice the space around your body.

Imagine that you could hover over yourself and feel the oneness that you are with the whole universe and every living being,

Every living creature.

Feel that oneness,

That connectedness between us all.

And allow yourself now to come back inside your body,

Retrieving all the gifts of this beautiful journey that you've taken with the many different parts of you.

Breathing in deeply,

Feeling your body and your energy,

The space that you are,

The life force that you are,

The creative,

Energetic,

Ecstatic being that you are,

The playful inner child innocence within you.

And whatever unprocessed hurts or wounds,

Allowing yourself to be comfortable with all of it right now,

The full human experience,

Soul in a body experience,

Remembering that it's all divinely perfect.

And choosing right now,

Lovingly,

To circle your ankles,

Circle your wrists,

Stretch your arms,

Take a deep breath in and swallow.

And coming back into this room,

Thank you,

Thank you,

Thank you for making this time to go inside and feel your expansiveness and your multi-dimensional beingness.

Know that the more you practice this experience,

You're cultivating your mind to be focused,

Peaceful,

Clear,

And having this clear connection to your whole beingness.

And when we feel this way,

There's nothing with it we feel we're missing.

We get to feel fulfilled,

Complete,

Whole.

And that is healing.