Healing Beam of Light Meditation for Energy, Warmth and Healing

Therapy in a Nutshell

Therapy in a Nutshell -Emma McAdam

Mental Health, Education, Health & Fitness:mental Health, Self-improvement, Health & Fitness

4.8 • 658 Ratings

🗓️ 12 March 2026

⏱️ 12 minutes

🔗️ Recording | iTunes | RSS

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Summary

Using this short meditation, visualize a healing beam of light helping you overcome hurt, giving you energy, and helping you heal. Free Course: Grounding Skills for Stress, Anxiety and PTSD: https://courses.therapyinanutshell.com/grounding-skills-for-anxiety-stress-and-ptsd Learn the skills to regulate your Emotions, join the membership: https://courses.therapyinanutshell.com/membership Sometimes when I’m feeling a little cold, or hurt, or stuck, or frozen, or just like I’d like to have a little more love and light and energy in my life- I like to do this gentle little 9-minute meditation called Healing Beam of Light, and it’s perfect for healing and energizing at the start of the day. So let’s try it together. This exercise can help you fill with light, warmth, and healing energy. We’re now going to visualize 9 minutes of the sunrise. Looking for affordable online counseling? My sponsor, BetterHelp, connects you to a licensed professional from the comfort of your own home. Try it now for 10% off your first month: https://betterhelp.com/therapyinanutshell FREE Mental Health Resources: https://courses.therapyinanutshell.com/free-resources Therapy in a Nutshell and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health. In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose our life's direction. And deeper than all of that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope, and love https://www.churchofjesuschrist.org/comeuntochrist/believe If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org or 1-800-273-TALK (8255) or your local emergency services. Copyright Therapy in a Nutshell, LLC

Transcript

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0:00.0	This episode is a guide exercise. If you're driving or need your attention elsewhere for safety,
0:06.1	don't listen right now. Save it for later when you can carefully focus.
0:10.3	Welcome back to another episode of the Therapy in a nutshell podcast. I'm Emma McAdam and I'm a
0:15.1	licensed marriage and family therapist. And this podcast is all about taking the life-changing,
0:20.1	but usually kind of complicated topics of
0:22.6	therapy and boiling them down into simple, easy-to-understand concepts that you can use in your daily life.
0:28.7	If you find today's episode as helpful to you, please pass it on to someone else who could
0:32.4	benefit from it as well. Each podcast episode comes from a corresponding video you can find
0:36.8	on the Therapy in a
0:37.9	nutshell YouTube channel. Also, these podcasts are educational and don't replace the advice or
0:42.6	direction you may be receiving from a therapist or other health professionals. Now please,
0:46.9	enjoy the episode. Sometimes when I'm feeling a little cold or hurt or stuck or frozen or just like I'd like
0:58.6	to have a little more love and light and energy in my life, I like to do this gentle
1:04.4	little meditation called Healing Beam of Light and it's perfect for healing and energizing at the start of the day.
1:13.6	So let's try it together.
1:20.6	Perhaps you feel tight somewhere or a bit cold or heavy.
1:26.6	Let's find a comfortable way to sit or lie down.
1:31.3	Go ahead and get grounded.
1:35.3	Notice a sense of safety in this moment.
1:40.3	Notice the ground or the chair pressing up to support you and you feeling grounded as you press down into it.
1:56.0	As you feel safe and supported, go ahead and close your eyes to prepare for the exercise.
2:09.6	Take a slow, deep breath in through your nose and a gentle exhale through your mouth.
	...

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