Audio recorded at Buddha House Adelaide. Transcript auto-generated and AI-corrected; may contain errors.
About this talk. Karyn Williams leads a 50-minute guided healing meditation session combining progressive relaxation with positive affirmations and visualization. She begins with a full-body relaxation scan, guiding participants from toes to crown to release physical tension and prepare the nervous system for healing work. The second half introduces affirmations—I am relaxed, I am completely relaxed and feeling wonderful—alongside visualization of a warm, rosy glow of healing light flowing from the heart to targeted problem areas in the body. Throughout, Williams emphasizes trusting the body’s innate capacity to heal, supporting immune function and healthy tissue growth while releasing toxins. The session weaves in practical commitments: choosing whole foods, daily exercise, and maintaining healthy thoughts. Pitched at general audiences seeking stress relief and wellness support.
File metadata (for organising)
File: Karyn 15 Sept editted.mp3
UUID: 9755b7bd-3302-4b16-afc4-e5ec9eaaca26
Teacher: Karyn Williams
Collection: Meditations (Karyn Williams)
Date: 2016 (exact day not recorded)
Recorded at: Buddha House Adelaide
Duration: 50.2 minutes
Words: ~2,151
Morning, everybody. Good morning. Nice to see you all. Nice to see it’s breaking. Oh, there is a bit of blue sky.
That’s really nice, isn’t it? I hope nobody has been flooded out or badly affected by the rains. No. Okay. Well, we can start today with our healing oh, well, first of all, our mindfulness meditation as we normally do, and then we’ll do our healing.
And I think you’re all fairly regular. So as you know, just refer it to whatever part of your body mind or emotions you’d like to apply, anything we talk about in relation to healing. And the healing does actually help very much with emotional issues and mood anxiety, but also is very good for your blood pressure, for your blood glucose levels, and different other things that come up in our lives. And while your body is calm and resting, including when you’re asleep at night, your body is healing itself. So this hour is of keeping calm and helping yourself to heal.
Alright. So we’ll go into our first one this morning. Normally do with our straight backs and our feet flat on the floor or the cushion below. Just getting our body into a nice rhythm of breathing. Just following your own breath, not forcing it, not concentrating too hard on it at the moment.
Just totally relaxing into yourself. And to begin with, we’re going to totally relax after our travel here this morning just to get our blood pressure. The blood to the feet. Just start to allow that relaxation to spread up over your feet and up into your ankles. So with this meditation, we’re just following my words through our body and relaxing relaxing from our feet up.
Then we feel the relaxation rising above our ankles and flowing up into our lower legs and into our knees and then into the thighs. And on from there, we allow the relaxation to continue to spread throughout our bodies, rising now to our hips and pelvic area, into our stomach and lower back, and into our chest and upper back. Let your arms relax, your elbows, your lower arms and wrists. Just physically feel your arm relaxing, just dropping a bit down on either side of you loosely there. And then feel the relaxation spread to your hands, relaxing the palms of your hands.
Think of your palms there. And the back of your hands, each finger, your thumbs. And now you can feel your hands are pleasantly warm, heavy, and relaxed. And feel your body relaxing further as the area by your collarbones widens and relaxes, and allow your shoulders to ease back slightly. And allow shoulders, letting your shoulders relax, and then your neck.
Feel the relaxation continue to spread to your chin, the back of your head, your mouth, your cheeks, nose, and eyes. And just feel your eyelids heavy and relaxed. And your forehead feels cool and relaxed, and then you let the relaxation spread further to the top of your head. And your entire body is now relaxed and calm. Feel the relaxation flowing throughout your entire body from your head to your feet.
The organs within your body are feeling calm and relaxed, and your stomach is loose. No tension held in those areas that often hold tension, which is your stomach, your neck, and shoulders, perhaps your forehead. And in this relaxed state, we’ll just rest for a few moments, enjoying the feelings flowing through our body. And now just breathe in, but as you do so, just hold your breath for a moment, and then relax your muscles completely as you allow the breath to flow gently out of your body through your nose. And take another deep breath, breathing in relaxation, and release the breath, allowing any leftover tension to go.
And then continue to breathe smoothly and slowly as you mentally scan your body for any remaining tension, any spot not fully dealt with. This can be still happening for some and completely not a problem for others. But if you have any tension areas, just focus there and direct your relaxation to flow into that area and carry the tension away, and then breathe in and out at your own rhythm. And imagine that the air you’re breathing can cleanse your body. Imagine that with each in breath, it is clean cleansing your whole body.
Just feel that cleansing, calm, relaxing feeling throughout your body. Feeling throughout your body. And focus your attention now on your body and think about the healing that needs to take place: the physical ailment that troubles you, the emotional issues that nag at you, maybe to do with disease, pain, or injury. And it may be something diagnosed as being well treated, or it might be something less specific that you’re experiencing. Whatever it is that you would like to heal, imagine this problem in your mind right now.
And focus on a specific location in your body where this problem is present. If it’s emotional, you might like to focus on your heart or your mind. And you might like to imagine the problem as a dark area and picture the healing relaxation as light. See the light of healing flowing through you and direct the light specifically to that dark area to concentrate there where healing is needed most. Your body has many ways of healing itself.
See the healing relaxation promoting your immune system, promoting strength, promoting growth of healthy tissue, and removing unhealthy matter from your body, removing toxins, bacteria, and waste, cleansing your body. Healing, relaxing light swirling, touching the areas of that dark problem area in your body just at the edges, but drawing them away out into the atmosphere with each breath. And just watch as you see small pieces of the dark area being carried away through your body, through the blood system, and into your lungs, into the air, and being breathe out as you exhale each moment. Breathe in. Health, healing, calm.
Breathe out tension, illness, and any problems in your body. And imagine your problem health your health problem area becoming completely surrounded by healing relaxation. See the dark area becoming lighter and lighter as each breath comes in with new fresh cleansing air. Trust that your problem area is healing. Trust in the process, and just see that dark area becoming even lighter and lighter, healing with each in and out breath.
Just allow your body to heal itself, to take over, and to not let your mind interrupt the actual process. Just trust. And now take a cleansing deep breath in and breathe out whatever your body doesn’t need. You can do that again by breathing in a little deeper than you have been and breathing out. Just relax for a few moments more and imagine the healing process that’s going on within your body and feel confident that your body can heal.
And now it’s time to come to close with this meditation, but just bring yourself out gently in your own time. Don’t come out abruptly. But when you’re ready, just taking your breaths as you like. You can open your eyes. Start to be back in the room.
Body, wiggle your fingers and toes. Okay. Would anybody like to grab a glass of water or need to go to the toilet or stand up and stretch and walk? K. We’ll go with the next one.
So this is our usual healing meditation. We just did some healing, so we’re doubling up today, which is good. Okay. So let’s just get ourselves back into our meditation pose with a straight back. Hands just loosely in our laps, feet flat on the floor, and breathing at our own pace.
And as usual, we just focus for a moment to begin with. Just let ourselves, we focus on our breath, noticing just the gentle in and out as we breathe in our relaxed state. And now as you breathe in, just say to yourself, I am. And as you breathe out, relaxed. So in with I am and out with relaxed.
I am relaxed. And just feel a wave of relaxation flowing from your toes up to your head, and then continue to flow gently through your body as you repeat yourself, I am relaxed. Just allow your mind and thoughts to quieten. If thoughts do come, just let them pass through without giving them much attention and focus back on your breathing and to move those thoughts out of your mind repeating I am, relaxed with each breath, can it keep you focused in the right area? And as you relax more, now say gently to yourself, I am completely relaxed and feel wonderful.
Completely relaxed and feeling wonderful. Focus on radiant health in your body, mind, and spirit, and accept the condition of your health with love no matter what your mind or the external world tells you about it. Say to yourself, I listen to my body’s messages with love. I take loving care of my body, and my body responds to me with vibrant health and energy. And say to yourself, in order to heal, I will make choices that enhance my health and well-being.
I will choose foods that support me, natural whole foods that are good for me. I will take and enjoy daily exercise that stimulates and uplifts me. I’ll focus on maintaining healthy, supportive thoughts, and with every breath, I breathe in health, and I exhale any residue of negativity. I’ll focus on maintaining healthy, supportive thoughts. I breathe in health, and I exhale any residue of negativity.
And now think of where in your body you want to heal. If you can easily reach it, physically place your hand on that area, or if you prefer, just imagine touching this area lovingly with a with an open warm palm of your hand. And consciously breathe into the area, and as you do so, say to yourself, I can heal here. I can repair this. I can ease this tension or pain or discomfort in this part of my body, and then just quieten the mind and allow your body to do its job.
Imagining my hand holding the area that I want most healed, I say to myself, I can heal here. I can ease this tension, this pain and discomfort out of this part of my body. I can heal. And now visualize a radiant, warm, rosy glow in your heart. See it expanding and almost vibrating with love, and allow this love to flow down the arm touching the area that you want to heal or use your imagination if you prefer, and see the rosy glow flow from your heart through your hand into that area healing as it goes.
And allow this flow of love to continue warming and easing that part of you, and then see it flowing throughout your body, visiting and embracing every cell, every muscle and organ with healing love, and gently say to yourself, my healing is in process, and all is well in my world. My healing is in process, and all is well in my world. My healing is in process, and all is well in my world. I love and accept myself exactly as I am. Make these affirmations to yourself.
I’m a perfect picture of health. And as I focus on my perfect health, any issues or concerns I have gradually melt away, and then I can radiate a sense of vitality and strength. Although there is still some healing to take place, I can still see myself as a perfect picture of health, perhaps not right now, but I can see myself in the future that way. I am a perfect picture of health. And think joyously, I am completely and fully alive right now in this moment.
This moment is all that we can be sure of. And right now, we are together. We are healing, and we are feeling very good. And remember, you can make positive health affirmations at any time, not just while meditating. Think of some of the ones we’ve said today or perhaps others you already use, and try to repeat them to yourself at different times of the day.
You can support your health by affirming I am healthy, whole, and complete. I am healthy, whole, and complete, and know that all is well in your world, and so it is. And now in your own time, just come slowly back to the room. Don’t rush. Just gently bring yourself back to reality.
Open your eyes when you’re ready. Stretch. Okay. Well, thank you all very much for coming. Thank you.
I hope you enjoyed that one, and we might see you again next week. Okay. Bye.