Hi,
This is Joni with Healthy Body,
Peaceful Soul.
And today I'll be guiding you in a practice to help you on your journey of healing from physical,
Mental or emotional pain.
We'll be doing a breathing technique,
Some visualization and mindful awareness.
I'll be guiding you the whole time.
So sit back and relax.
Make yourself comfortable in either a reclined position or sitting upright.
Once you're there,
Take a deep inhale through your nose and exhale with a sigh through your mouth.
And we'll be breathing like that to a counting pattern,
Inhaling through the nose and exhaling either through the nose or through the mouth.
We will be inhaling to a count of four,
Deep breath and slowing down our exhale to a count of eight.
Let's begin by exhaling completely.
Empty your lungs.
Now deepest inhale,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Inhale two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Again inhale two,
Three,
Four,
Exhale two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Continue breathing like this on your own for another minute,
Filling your lungs to that four count,
Exhaling slowly to a count of eight,
Letting everything else go and focusing all of your attention on this practice.
Exhaling to four and exhaling to eight.
As you continue to practice four,
Eight breathing,
I invite you to place your hands where you're experiencing pain or where you're in the process of healing.
If it's emotional pain,
Place your hand on your heart.
If it's mental pain,
Thoughts that are troubling you that you're healing from,
You might place your hand on your head.
Or if it's a particular part of the body,
Place your hands there.
Continue to inhale to a count of four and exhale to a count of eight with your hands at the place that need the most healing.
One,
Two,
Three,
Four.
Keep your hands on this place that needs healing,
But let go of the four,
Eight count.
Continue to just breathe deeply on your own without counting.
Long slow inhale through the nose and a long slow exhale through the nose or the mouth.
I'll invite you to add in the image of light with each breath.
As you draw a breath in,
Imagine that light,
A warm bright light could flow into this area where you need healing.
And as you exhale,
Let that light flow back out.
Imagining that you could draw that warm bright light in with each deep breath in and let it go with each long slow breath out.
Feeling,
Imagining this steady flow of warm light flowing in and flowing out with each breath at the spot where you're healing.
Let the light flow in and fill this area,
Let it caress this area and let it go again.
Continuing to breathe in the light and to exhale the light.
Let the light flow in and out.
Now I invite you to let go of the deep breathing.
Let your hands relax down.
Let go of that image of the light.
Let it softly just fade from your awareness.
Relaxing all effort and just noticing,
Practicing mindful awareness of this moment.
Noticing how your physical body is feeling in this moment.
And if you need to,
See if you can allow yourself to soften around the edges of any physical discomfort.
Maybe you can't let it go completely,
But maybe you can just soften around the edges.
Noticing any emotional discomfort,
Noticing any emotional distress that's still present.
Can you allow yourself to soften around the edges of this?
And that might mean just compassionately embracing whatever you're feeling right now.
That might mean to let it be there and to hold it softly.
Notice any thoughts in the mind,
Maybe thoughts that have caused you pain,
Thoughts you want to let go of and free yourself of.
Imagine a softening around these thoughts.
If they could soften around the edges,
Can you notice and be present with the physical body as it is in this moment?
Mentally tracing an outline around the shape and position of your body as it is in this moment.
Tracing an outline around the shape and position of your body as it is and then softening around those edges.
Imagining your emotions,
Your mood,
How you're feeling.
You might just visualize whatever emotion is present,
Whatever emotion you need healing from.
Imagine that somewhere around the center of your chest,
Around the heart,
And imagine that you could soften around those edges.
And even allowing yourself to picture the thoughts in your mind as if they were word bubbles above your head and as if you could just erase around the outside edges of those word bubbles,
Those thoughts as a way of softening,
As a way of letting them go.
We'll start to bring this practice to a close by taking another deep breath in through the nose and a slow exhale through the nose or the mouth.
Let's take two more breaths like that.
Deep breath in and a slow breath out.
One more on your own.
Letting go of the deep breath and noticing how you feel now.
Knowing that you can take another step on your healing journey and that part of healing is simply a practice of noticing what's present,
Softening,
Noticing again,
And getting comfortable with that process.
May you find peace in body,
Heart,
And mind.
Good or Drama.
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