Guided Meditations


Body-low-Slow-Loop Practice


  • Direct attention into the body to notice a sensation
  • This effectively means present-tense orientation, countering trauma’s past-future tendency


  • Direct the attention to the lower border of the sensation that arose or downward generally
  • This effectively counters the upwards effect of trauma, which is alarm and orienting responses


  • Ask about the details of the sensation, 3 questions like “Is it more to the left or the right? Is it deep or shallow? Moving or still?”
  • This effectively slows down the awareness, countering trauma’s tendency to speed things up


  • Direct the attention somewhere else for a minute or so, best to be a place far from the first site (e.g. from core to periphery, when in doubt go to your toes if your place was anywhere in your torso, head, etc), then back to the first site. Repeat as needed, slowly and gently.
  • This effectively re-establishes polarity movement and counters the trauma’s tendency towards fixation.

Why and How This Works

Disease follows fixation. Healing follows movement. Induce movement, relieve fixation.

This practice loosens the autonomic nervous system and re-establishes and supports flow throughout the body and un-fixes the phenomenon. The re-establishment of flow supports healing for a full spectrum of autonomic nervous system conditions. This of note because 80% of conditions that people visit their care providers for are related to the autonomic nervous system (Dr. Jim Jealous, DO). It is preferable to do this practice every day. It is especially helpful before bed if you have challenges falling asleep, because it quiets the autonomic noise from the day and brings your nervous system into the functional range, which supports your body to heal while you sleep. First do this practice without a story or context, and then once you are well practiced, then try it within a story or context. For example, you can do this practice in relation to a trigger, by approaching a trigger and doing the practice, and then the next time move a little bit closer to the trigger, and do the practice. Do this step by step and be patient and gentle.

Exercise developed by John Chitty, RCST, RPP, for more information see and Colorado Energy School,, and his book Dancing with Yin and Yang


Boundary Practice by John Chitty


Imagine that you are inside a bubble or shell that is about one arm’s length outside your body. Starting at the front/center, survey the quality and condition of the inner surface of the shell, one quadrant at a time. Note differences in imagined distance, density, coloration, tone and any other attribute that comes to your awareness. Continue around the whole 360 degree scan, front to right, right to back, back to left, left to front.


Repeat the survey, this time imagining that you are repairing the shell. If it is too close, push it out. If it is broken, patch it with the imaginary repair medium of your choice. Go all around the same 360 degree scan. Be creative with your repair experience: plaster, plexiglass, wood, clay, metal, whatever feels right for you in the moment.


Once the repair process feels complete, imagine that you can sit back and enjoy the safety of your own space. No one can come in without your permission. The shell can be transparent so you can see what is happening outside; it is entirely your choice what happens inside the shell.


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