Hello,
And welcome to this mindful journey for inner peace and healing.
My name is Lauren Archer,
And I'll be your guide.
In this listening session,
We'll begin with an embodied awareness practice,
Followed by a heart-centering practice inspired by the HeartMath Institute.
And after that,
You'll be guided to a gentle somatic healing exercise,
Where you can be present with yourself and activate your body's natural healing response.
So take a moment to find a comfortable position,
Either sitting up or lying down.
Make sure you won't be disturbed,
And allow yourself to relax.
Let's begin now by dropping your attention into this present moment.
As you allow your eyes to comfortably close,
Turning your attention inward now,
Inward to yourself,
Perhaps sensing that even with your eyes closed,
You can somehow get a sense of what you can see in the space around you,
Tuning your awareness to the visual spatial dimension of your experience,
Somehow,
Someway able to sense where you are in time and space.
Even with your eyes closed,
Seeing or sensing the colors and shapes in the room around you,
And noticing what it feels like to focus your awareness on the visual spatial dimension of your experience,
Perhaps curious about what you're noticing.
And now let's turn your attention to the sounds that you hear,
Tuning in to the auditory dimension of your experience and the quality of listening,
Noticing how you can listen to the sound of my voice,
You can hear the sound of the music in the background,
And you can tune your attention to any other sounds that you can perceive in this moment,
Observing how the sounds come and go,
And sensing the quality of your attention as you direct your focus to the act of listening.
Now let's direct your attention to the feeling sense,
Dropping your awareness into your own physical body,
And noticing that you can scan your body from the inside out,
Becoming aware of all of the subtle sensations that you're feeling,
Noticing the quality of your awareness as you shift the focus of your attention to feeling what you're feeling,
Perhaps becoming aware of how your body is supported,
Perhaps sensing the temperature in the room,
Feeling and sensing if there are any areas in your physical body that would like a little extra soothing and comfort,
And if so bringing your attention into those spaces now.
As you observe the quality of your awareness,
Feeling and sensing your own body,
You can take a moment to scan your emotional state as well,
Becoming aware of the overall quality of your emotions in this moment,
And simply allowing whatever is there to simply be,
Keeping your attention on the sensations that you're feeling.
Let's take a moment now to direct your focus to the physical space in and around your own heart,
And as you do,
Go ahead and take some full deep breaths,
Breathing in relaxation and calm,
And breathing out any tension or stress,
Noticing how good it feels to allow yourself to breathe fully and deeply,
Exhaling twice as long,
Activating your parasympathetic nervous system as you simply focus on your heart and breathe.
And now keeping your attention on your heart,
I invite you to find a memory or a thought of someone or something that activates an inner smile,
And as you do,
Breathing that wonderful feeling into your body,
Into that space around your heart.
Perhaps it's a memory of a place in nature.
Perhaps it's a warm thought of a loved one.
Perhaps it's even an animal like a puppy or a kitten.
Whatever imagery you use is just fine.
Right here,
Right now,
You can notice what it feels like in your body as you give yourself permission to smile from the inside out.
Some people feel an expansion in their chest when they activate these positive feelings.
Some people feel a lightness or a spaciousness.
Some people feel a warmth or even a tingling.
Whatever you're feeling is just fine as you relax and breathe these good feelings into your body.
As you hold your focus on this wonderful feeling state,
Connecting with your heart,
You can allow yourself to create a muscle memory so that in the days and weeks to come,
You may find it easier and easier to reactivate this healthful state from the inside out.
And now keeping those warm,
Wonderful feelings,
Allowing them to expand throughout your entire body,
Let's take a moment now to let your body relax even deeper,
Noticing how good it feels to breathe and relax,
Tuning in to your body's innate intelligence.
And in a moment,
We're going to relax and experience a gentle somatic healing practice where we can infuse our awareness,
Our attention into the space between the cells and the tissues of the body,
Bringing the light of our awareness and a sense of loving kindness throughout the entire mind-body system,
Activating the body's ability to very naturally clear any toxins,
Disintegrate any stuck patterns,
And to restore a state of optimal wholeness and well-being.
So let's begin by sensing your capacity to scan your body from the inside out,
And now bringing a beautiful light of attention and awareness,
A golden glow of loving kindness,
Perhaps sensing it like a warm,
Radiant light moving through your entire body,
Gently clearing and releasing any uncomfortable patterns,
Bringing you into a state of harmony and balance and alignment.
You can become aware of your body's innate intelligence and any important messages that may be surfacing into your awareness,
Becoming aware of your emotional state and allowing yourself to gently hold and presence whatever's there,
Allowing it to be,
And listening for any relevant information.
Once again,
Noticing how good it feels to stay present with yourself,
Listening,
Feeling,
Sensing,
And from this place of calm,
Relaxed awareness,
You can use the power of your attention to infuse any areas of your body or your life that would like some loving,
Healing attention,
Taking a few moments right now to shine that spotlight of your awareness and allow yourself to accept and receive and absorb that quality of loving kindness and attention right here,
Right now by simply bringing your attention into your body,
Into this present moment.
You are activating your body's natural healing response.
Every cell,
Every fiber of your being contains within it the original blueprint for optimal health and wholeness.
The more you allow yourself to relax and to stay present with yourself,
The more your body can very naturally reorganize,
Rearrange,
Replenish and revitalize every cell and tissue,
Restoring your system to ideal health and wholeness.
And so in a few moments,
We'll be returning back to this present time and space.
As we do,
Let's take a moment to integrate your consciousness,
Integrate your consciousness,
Feeling your body,
Sensing your current emotional state,
Connecting with your mind and your intelligence and tuning into your highest intention for why you're here.
So reconnecting your attention with your heart,
Taking in some full,
Deep breaths,
Breathing that smile back into your body,
Feeling yourself more energized and revitalized.
Sensing yourself coming back to this present time and space.
And when you're ready,
Coming all the way back and feeling wonderful.
Thank you for allowing me to hold space for this experience.
My name is Lauren Archer,
And it's been a privilege to share this time with you.
