Hello and welcome to the session.
Today we'll be practicing an inner healing and protection visualization.
A trauma-informed practice that will help you to embody,
Embrace and empower the internal strength within.
We will work through a simple but powerful visualization flow that protects,
Cleanses,
Disentangles,
Heals and transmutes heavy emotions into compassion and love.
The session will end by a gentle returning to the present moment with grounding and gratitude.
The principles of this practice are that the greatest form of self-healing and protection comes from the self.
By the self we are referring to the highest form of consciousness,
The witness,
The connection to the divine,
Whatever space or place you draw your power from.
A place that is calm,
Confident,
Connected and clear.
A space that is curious,
Compassionate,
Courageous and creative.
The heart space,
The space within.
The part of profound inner peace.
This is the part that knows what you are capable of.
This part knows best.
So during this session I'll be offering you a flow of guided visualizations.
But if you're connected to your heart space,
To the self and feel compelled to go deeper or to change the visualization to best suit you,
I encourage you to do so.
This session is just holding space for you to connect to the self and for the self to heal and cleanse.
We're going to begin the session by closing down the eyes and taking some slow deep breaths in through the nose and out through the mouth.
And really just settling into the session.
Allowing our mind and body to relax and to release any surface level tensions that may be present.
And we're just going to take a moment to just check in to the body and the mind.
Noticing the position of our body in space.
The feelings of the clothes upon our skin and the ground or the seat beneath us.
Noticing the temperature of the room.
As well as any tensions or movements or points of pressure within the body.
We're just witnessing.
Just taking a moment to observe what's arising within the body.
No judgment,
No expectation,
Just acceptance.
Now taking a moment to turn our attention to the mind space.
Without falling in,
Without losing ourself,
We're just going to turn our attention to the mind space.
Noticing what's arising within the body.
Noting what things are popping up and noting what is arising.
Are there any moods or emotions present?
Any visualizations or sounds?
Are there any memories floating around?
Any cravings or aversions?
Any future focused fantasies or anxieties?
Just taking a moment to witness it all.
Just once again accepting what is arising.
So now we're going to begin the inner healing and protection visualization.
I encourage you to place a hand upon the heart space in the center of the chest.
Just begin by taking some slow deep breaths and visualizing the heart space glowing and growing brighter.
White or golden light.
It's growing stronger and brighter with each breath.
With each breath the heart space grows stronger and grows brighter.
With each breath we begin to embody,
Embrace and become the heart space.
For the duration of the session,
As we go deeper into the visualization,
The heart space will be our anchor.
If at any point we find ourself lost in thought,
Or forgetting where we are,
Just gently and lovingly return ourself back to the breath,
Back to the visualization,
The heart space growing brighter and stronger with each breath.
With each breath the heart space grows stronger.
With each breath we embody,
Embrace and become the heart space.
I'm just taking a moment here to offer ourself anything that we may need.
If at any point we feel the urge to release,
That is to laugh,
To cry,
To scream,
To shake,
To sleep,
To share,
I encourage you to do so.
With each breath the heart space grows stronger and brighter.
Maintaining our anchor upon the heart space and awareness of the body and the mind.
I'm going to move to the next part of the visualization,
The barrier or shield.
From the heart space,
Extending outwards with the breath,
I'm going to visualize an energetic barrier or a shield,
Extending out in all the directions.
With the in-breath it extends,
With the out-breath it pauses and grows stronger.
This barrier has the capacity such that that it allows us to choose what to let in.
We can choose what to keep out.
We may choose to visualize the barrier or the shield extending out,
This golden or white light coming out from the heart space with the breath,
Extending with the in-breath and pausing and strengthening with the out-breath.
With each breath the heart space grows stronger,
With each breath we embody,
Embrace and become the heart space.
With each breath the barrier and the shield extends and strengthens,
Allowing us to choose what we let in and what we keep out.
Into this barrier or this shield,
We can perhaps imbue the words I am safe,
I choose what to allow in.
I am safe,
I choose what to allow in.
I am safe,
I choose what to allow in.
With each breath the heart space grows stronger,
With each breath the barrier or the shield extends and grows stronger,
And we can choose what to allow in.
Okay,
Maintaining our visualization of the heart space growing stronger,
Our awareness of the mind and the body,
And the visualization of the shield extending,
Strengthening.
We're going to move to the next part of the visualization,
A cleanse.
Visualize a dense,
Golden,
Healing liquid entering and filling up the body from the feet to the head,
And overflowing out through the crown,
Over our body and away.
This dense,
Healing,
Cleansing liquid has a nature such that it takes with it anything that is not us.
As this gold,
Healing,
Dense liquid enters the body,
Anything that is not us floats to the surface.
Perhaps visualized as points of blackness or darkness,
This floats to the surface.
We visualize the liquid coming in and filling our feet,
Our knees,
Our legs,
Our groins and bellies,
Our chest,
Our hands and our arms and our necks,
Our jaw and our face and our head,
Up and out and over.
Taking with it anything that is not us.
This dense,
Healing,
Cleansing liquid enters in,
Up,
Out,
Over and away,
Taking with it anything that is not us.
It is the nature such that if you notice anything that is stuck,
That is not yet moving,
Not yet releasing,
Over time it will gradually and gently work its way in,
Cleanse it,
Release it,
As it comes in,
Up,
Out,
Over and away.
With each breath the heart space grows stronger.
With each breath we embody,
Embrace and become the heart space.
With each breath we notice the barrier or the shield extending outwards,
Allowing us to choose what to let in.
And we visualize the dense,
Golden,
Healing liquid entering in,
Coming up and out,
Over and away,
Taking with it anything that is not us.
And we can imbue the words into the liquid,
Into this space.
I release all that is not me.
I release all that is not me.
I release all that is not me.
With the breath the heart space grows stronger.
And we visualize the shield extending,
And the healing liquid entering and cleansing.
Okay,
So maintaining the visualization of the heart space growing stronger,
An awareness of the body and the mind,
The visualization of the shield extending,
And the dense healing and cleansing liquid entering,
We're going to move to the next part of the visualization,
A snipping or a disentangling.
And the place,
Perhaps,
Connected to the barrier or the shield,
Could begin visualizing the emotional connections and the attachments that you have.
To the people and places and events in your life.
Both past,
Present and future.
You may notice that some seem healthy and are adding,
But others may seem damaged or broken or indeed corrupted.
Noticing the connections,
Noticing them all,
You can choose to disentangle,
Perhaps visualizing a knot being tied or untied,
Some golden scissors snipping away,
Or perhaps a process of mending or sewing together and healing.
Just noticing all of the connections,
Past,
Present and future,
To people,
Places and events.
Noticing all of the connections,
And choosing to release the attachments that no longer serve.
With the breath,
The heart space grows stronger,
And we embody,
Embrace and become the heart space.
With the breath,
The barrier extends and strengthens.
The cleansing healing liquid is entering in,
Up,
Out,
Over and away.
And we're noticing the connections and the attachments,
And choosing to release the ones that are no longer serving,
To snip them away,
To untie them,
Or perhaps to heal the ones that need healing.
And perhaps imbuing the words,
I am free,
There are no attachments influencing me.
I am free,
There are no attachments influencing me.
I am free,
There are no attachments influencing me.
And now maintaining an awareness,
Of the visualization of the heart space growing stronger,
Of the barrier of the shield extending outwards,
Of the healing liquid entering,
Of the healing and cleansing liquid,
And of the process of disentangling,
We're going to move to the next part of the visualization.
Taking a moment to just,
Really check into the body and the mind space,
Witnessing what is arising,
And asking the body and the mind,
What healing it needs.
Feeling the sensations that come up,
Witnessing the thoughts and the moods and the memories,
And the visualizations that are arising,
And perhaps taking a moment to offer,
Or add a visualization that is needed.
Perhaps you feel compelled to visualize,
An energetic massage,
Or a medicine,
Or a pill,
Perhaps a soothing cream or balm being applied,
Or maybe there's imagery or symbolism arising,
A dam that needs to be unclogged,
A seed that needs to be planted,
A glacier that needs to be melted,
An ocean that needs to be swum in,
Or an arrow that needs to be removed.
Just taking note of whatever you notice arising,
From the heart space,
Just offering yourself,
Whatever it is that you need in this moment.
With the breath,
The heart space grows stronger.
With the breath,
We embody,
Embrace and become the heart space.
You notice the shield,
The barrier extending and strengthening,
And the dense healing and cleansing liquid entering,
In,
Up,
Out,
Over,
And away,
Taking with it anything that is not us.
We witness the process of disentangling,
Snipping,
Releasing and healing the attachments to our past,
Present or future.
And we turn inwards,
From the heart space,
Shaking into the body and the mind,
And offering ourself whatever it is we need in this moment.
Be it just love and compassion,
Or a specific visualisation,
Or perhaps the processing of an analogy or a metaphor that is arising.
With the breath,
The heart space grows stronger,
And we offer ourself whatever it is we need.
Today,
All the pain is floating away.
Today,
All the pain is floating away.
Today,
All the pain is floating away.
So maintaining the visualisation of the heart space growing stronger and brighter with the breath,
And the shield or the barrier extending and strengthening,
Allowing us to choose what we allow in,
And the dense healing and cleansing liquid entering,
Taking with it anything that is not us,
The process of disentangling,
Releasing any attachments that no longer serve,
As well as whatever process or visualisation or offering we have added,
Healing ourself.
I'm going to move to the next part of the visualisation,
Pure seeing,
Pure vision,
And noticing the truth of reality,
The nature of ourself and of others.
For a moment we're going to visualise our inner eye,
Perhaps it's the canvas upon which you visualise,
The creative part of your mind,
The third eye,
Your inner sight,
Almost visualising it like a camera lens that is being polished and cleaned,
Or a window that is being cleaned,
Allowing us to see,
And allowing the truth to enter.
Perhaps adding to that,
Cleaning,
A capacity to hear,
Our inner understanding,
Noticing and releasing any mental fog that is present.
The truth of reality,
The result of pure seeing,
Is a lived experience of the expression of what people mean when they say Namaste.
The divine or the self within me sees or honours the divine or the self within you.
Inside you is this sense of self,
And this same sense of self is within others,
A place of purity,
Of love,
Of compassion,
Of connection,
Of caring.
But at times it becomes clouded,
At times we don't see it,
And at times other people don't see it in themselves or in us.
But perhaps we can take a moment to clean,
To cleanse,
To help us to defog,
To polish the inner mirror,
The inner window,
Or the inner camera lens,
To allow us to see the truth,
To see the self within,
And within everyone we meet.
With the breath,
The heart space grows stronger.
With the breath,
We visualise the shield,
The barrier extending,
Allowing us to choose what to allow in,
The dense,
Healing,
Cleansing liquid entering in,
Up,
Out,
Over,
And away,
Taking with it anything that is not us.
We visualise the process of disentangling,
Releasing,
Or healing our attachments,
As well as the process of us offering ourselves whatever healing or visualisation our mind and our body is asking for,
And sit with the process or the idea of pure seeing,
Of cleaning the inner eye,
Polishing the inner window,
Or mirror,
Or camera lens,
Defogging the mind,
Allowing us to see the self within,
And within everyone we meet,
Holding space for all of that,
And only if you feel fully grounded and present in the self,
Connected to the heart space,
We move on to the final part of the visualisation,
The most powerful part of the visualisation,
The transmutation or transformation of heavy emotions into compassion and love,
The heart space,
The highest sense of the self,
The connection to the divine,
The witness,
This part of us is untaintable,
Is pure,
It has a nature such that anything that comes in contact with it can't help but be transformed into love and compassion,
So now,
And only if you are grounded in the space,
In the heart space that is growing stronger with each breath,
We begin the final part of the visualisation,
Now,
With the in-breath,
We're going to visualise breathing in any heavy emotions that we witness within ourself,
Any feelings of anger,
Hate,
Resentment,
Fear,
Anxiety,
Jealousy,
All of it,
We breathe it into the heart space,
And with the out-breath,
We release it as love and compassion,
Through our highest self,
Heavy emotions transform into compassion,
Taking a moment to scan the body,
And scan the mind space,
And just breathing in any and all tension,
Pain,
Apprehension,
Fear,
All of it,
Breathing it into the heart space,
Allowing the heart space to transform it into love and compassion,
And then releasing it,
And perhaps extending this practice outwards,
Outwards to our past,
To our future,
And outwards to our communities,
To our families,
To our friends in workspaces,
And perhaps to the world at large,
The heart space is uncorruptible,
Untaintable,
And indeed when it comes in contact with something,
That something can't help but be transformed,
So sitting with the visualisation,
Breathing it all in,
Into the heart space,
And releasing it as compassion,
And love,
Through my highest self,
Heavy emotions transform into love and compassion,
Through my highest self,
Heavy emotions transform into compassion and love,
Through my highest self,
Heavy emotions transform into love and compassion,
Okay,
So as we come close to the end of the session,
We just take a moment to check in to our mind and our body,
Noting down the process that we've just offered ourselves,
What we're doing here is an act of self care,
And self love,
And one that can help us with our relationships,
Both to ourself and to those in our life and the world at large,
Each aspect of the visualisation is a tool that you can use at any time,
With the breath the heart space grows stronger,
You can implement the shield or the barrier,
Choosing what to allow in at any time,
You can work with the cleansing liquid,
The one that takes with it anything that is not us,
If you notice any times where there's an attachment or connection that needs to be released or healed or embraced,
You can do so,
If there is an aspect or a visualisation or something that needs to be offered from the highest self to your body or your mind,
You can do so,
As you go about your day interacting with people,
You could practice the idea of namaste,
Witnessing the self of the divine within and honouring it,
Within you and within them,
And of course you could continue to practice the transmutation,
The transformation with the breath,
Bringing in heavy emotions into the heart space and releasing to the world love,
You can choose to keep these visualisations going in the background or to gently allow them to release,
Either way,
I encourage you to return back to this practice,
Because this like everything else we do is a skill,
The more you practice sitting in the heart space and connecting to the self the easier it will be and the deeper you will be able to go and the more healing and cleansing and connection you will feel.
So with all that said,
I invite you to come to a gentle end to the session,
Just coming back to our bodies and back to the present moment,
Counting back from 5,
5 perhaps wiggling the fingers and the toes,
4 opening up the eyes,
3 perhaps sitting up 2 adding a little bit of movement to the body 1 really coming back to the moment and 0,
Fully back,
Fully present aware of what's arising in the moment noting what we can see,
What we can hear and what we can feel right now Thank you for joining me in this session you are welcome to come back to it at any time and I'll see you there.
Namaste
