Inner Work Exercises

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Surprise Yourself

Inner Work Exercises

Mythic Forces (8:51 minutes)

by Cindy Trawinski

Using Your Awareness to Solve Everyday Problems (6:39 minutes)

by Nathaniel Brandon | All of us have ordinary troubles and difficulties. We search for the right answer but don’t find it easily. Try this inner work and see if your self awareness can help you.

Read Transcript

Hi Welcome to Deep Well.

My name is Nathaniel Holder and this is an inner work exercise using your awareness to solve an everyday problem.

All of us have ordinary troubles and difficulties. We search for the right answer but don’t find it easily. Try this inner work and see if your awareness can help you.

If you like, get some paper and pen or pencil to take some notes. Feel free to pause the audio now or at anytime during the exercise to get any materials you like.

Now, we will begin.

Take moment or two and think of an everyday problem/concern that is on your mind. It needn’t be a big problem, just something you have been turning over. Jot it down or make a mental note of it.

Set that problem aside, now and make yourself comfortable. Take a few breaths and let your mind go fuzzy, out of focus. Relax.

When you are ready, slowly open your eyes and notice the very first thing that catches your attention. Notice what you see when you are just opening your eyes, not specifically choosing to attend to something.

Whatever it is that caught your attention...a color, an object, a glimmer, sound, movement etc.., hold it leisurely in your focus. Try to avoid interpreting it.

Study the aspect of it that reached out to you. Meditate on that aspect.

Once you have identified that aspect, hold it in your focus and notice the experience it is creating in you.

Try going a bit deeper, until you spontaneously get a sense of its essence. Its essence is its most essential quality. Its most fundamental nature.

Make room for that essence experience. Let it fill you and shift your identity if needed.

Look at the problem you thought of when we started. How has it changed? What insight into the problem do you have that you didn't have before?

Make a note of what you discovered.

Take a few moments to become aware of your surroundings and re-orient yourself to your ordinary life. You can return to this exercise anytime you have a problem or question on your mind.

Thanks for using Deep Well. You are welcome back anytime.

Working with a Critical Inner Voice (13:14 minutes)

by Rami Henrich | Inner critical voices can show up in many situations. Perhaps, when you have spoken up at work or asked a question in a class or group. We often try to diminish or counter inner critical voices but what if they also carried important advice or wisdom?

Read Transcript

Hi, my name is Rami and this is an exercise on working with critical inner voices using a process called Inner Work.

Inner Work refers to facilitating one’s own awareness by sensing and noticing physical sensations, impulses, movements, sounds and other sensory information. This guided process of self-exploration can help you solve problems, find a new point of view, work on relationship conflicts or make decisions.

For this inner work, you may want to have a something to write or draw with and paper available. Feel free to pause the audio to get anything materials you like or at any time during this process.

Let’s get comfortable.

Feel free to find a place where you can feel comfortable. Maybe in a chair, lying on the floor or moving about the room, whatever works for you. 
Once you have settled, close your eyes and take a few deep breaths. Begin to relax. Feel at ease and sink into the moment.

Let’s begin.

1. Take some time to consider a moment when you have become aware of a critical inner voice. For example, when you have spoke up at work or asked a question in a class or group. Maybe a voice came up inside you, or you had a body reaction or you saw something? Just notice what comes up and make a note of it.

2. If more than one thing comes up for you, choose just one - whatever you are most curious about. Now, take a piece of paper and make a drawing or energy sketch of whatever you are focused on or have chosen. An energy sketch is a quick, free form mark that represents the energy or quality of what you are noticing/experiencing.

3. Take a look at your drawing, what quality do you notice? For example, is it wiggly, strong, light, flowy, sharp, wavy? What quality do you notice? Give this quality a name.

4. Imagine this quality as a figure and see how it moves, its posture…does it make a sound or have a rhythm. Make a small hand movement to express this figure. Take your time, bit by bit, let yourself feel into and become this figure. Hmmm, become it…

5. Once you and this figure have become one, allow yourself to see thru its eyes. What is its worldview? How does it see the problems of its world? When you are ready, see if there is any advice or wisdom that this figure has for you when an inner critical voice arises.

If you like, reflect on what you discovered in this inner work and find a way to capture any meaningful information you found.

You may want to take a few minutes now to become aware of your immediate surroundings before returning to your other activities.

Thank you for visiting Deep Well. Perhaps you will join us at another time.

Finding Meaning During COVID (9:12 minutes)

by Niyati Evers | As much as facing our mortality can be scary, it can also bring us in touch with what is truly important and meaningful in our lives. And being connected to what gives us meaning can make all the difference as we navigate, each of us in our own way, the challenges of our times.

Read Transcript

Hi, my name is Niyati Evers and this is an inner work on finding meaning during COVID.

The power of living through a time like we are today, is that because we are faced with a potentially deadly disease, it brings us face to face with our mortality, something we often prefer to look away from. As much as facing our mortality can be scary, it can also bring us in touch with what is truly important and meaningful in our lives. And being connected to what gives us meaning can make all the difference as we navigate, each of us in our own way, the challenges of our times. In this inner work we will explore how to connect to a sense of meaning through the lens of what bring us joy. Let’s begin.

  1. Looking back over the last months, what were some of the moments or interactions that brought you the greatest joy or fulfillment? For example, it could be when you were playing a fantasy game with your grandchild or it could be a moment of deep sharing or love or when you felt your creative juices flowing, and so forth.
  2. Let yourself remember a couple of those moments and then pick one that stands out for you.
  3. Once you’ve made your pick, go back to that moment and notice how you were feeling, what you were doing, what the atmosphere was like, how you were interacting with the other person and anything else that stands out for you about this memory.
  4. Now, as the next step, we’re going to zoom in even more, like a camera lens that is picking up even finer details. What was the quality of connection like at that moment? How were you different? For example, were you more expressive than you tend to be, were you more open-hearted or playful or authentic?
  5. And looking back, is there anything you’re holding back that you would actually like to express? If death were your guide and you imagine death whispering in your ear, saying, don’t hold back, give it your all, this is it, this is the moment – what would you say or do that you might normally hold back a bit or feel too shy to bring out? Just notice what comes up spontaneously in response to this question and take a moment to make some notes.
  6. Whatever your answer was to the question above, let yourself meditate for a moment on that particular quality. How might you want that particular quality more into your life and into your engagements with other people? For example, if you noticed that you held back your appreciation, how might you want to express that more to the people around you?
  7. Take a moment to imagine yourself living that quality more in your life (or with regard to your disturbance)? How would that impact your sense of meaning?

What brings us deep joy or fulfillment is always about some form connection. Connection to ourselves, to our dreams, to other people, to children or animals, to our creativity and our bodies and our sexuality, to God or spirit or nature, and so forth. And when we’re connected to what resonates for us on a deep level, it brings us alive. And that’s the key. If you want to connect to your sense of meaning, look for ways to connect more deeply to that which brings you most fully alive.

Facing Fears and the Earth’s Wisdom (12:56 minutes)

by Suzette Payne | Fear is a feeling that Nature has given us to protect us from danger. We can, also, become stuck in patterns of fear and worry that create barriers to living more fully and with more ease. There are, however, hidden resources found in nature and earth energies that can become an ally for us in working with our fear states.

Read Transcript

Welcome.

Hi, my name is Suzette Payne and welcome to this meditation and inner work on “Facing Fear with Earth Wisdom”.

Fear is a feeling that nature has given us to protect us from danger.
We can, also, become stuck in patterns of fear and worry that create barriers to living more fully and with more ease.

However, there are hidden resources found in nature -- earth energies that can be an ally for us to guide and find surprising gifts and meaning to support us in working with our fear states.

Before, we begin the exercise, you may want to have paper to write or draw on close by. Feel free to pause your audio and get any material you would like to and to find a comfortable space for yourself to do the inner work.

Remember you can always pause the audio to give yourself more time to deepen your meditation experience.

And now, take a few moments to think about what it is you are most fearful or worried about these days. Name one that is most challenging for you.

Write this down, and then put it aside and we will come back to this at the end of your meditation.

To welcome you into our time together, bring your attention to your body and how you are sitting. Notice your breathing. Feel your feet on the floor. Feel your legs, your back, arms, shoulders, neck and head. Send your breath to your whole body and being.

And now, there is a question for your body.  “Hello dear body, what do you need to feel most comfortable? “

Invite your body to move as it needs to, to create the most ease and comfort. Perhaps you would like to stretch or move your shoulders or get a pillow. And now if you need, pause the tape to create this space of more ease and presence.

After you have settled, close your eyes. Feel into your deepest self --whatever that means to you.  Where do you sense or feel that deepest part in your body? It could be in your chest, or throat, your back, your belly. Trust your intuition. Place your hand or hands on this part of your body. Now, send your breath to your deepest self.  Give yourself time to deepen your attention to this feeling.

As you are breathing, think about a special place on the earth that comes to mind, a place in nature that you know now or remember or perhaps imagine. A special earth spot that you love.

Go to this earth spot in your imagination. Stand, sit, or lie in that spot. Feel the earth under you and feel the sky around you. Look around and see what you notice. Sense its atmosphere and its presence.

And take your time to feel, touch, see, and listen to the nature that you find. What is the light like?  What season is it? Are there plants, trees, water or other living creatures?  Just notice what you notice.

Believe in your experience and how all your senses are aware of the nature around you. Feel the earth receiving you and welcoming you.

Slowly let yourself be absorbed. Let your whole self become this place on the earth.  You, now, are the land, and air and light and all that you sense.

As you become the spirit of the land, let it move thru your body like it moves. See through its eyes and ways of being. Make sounds or songs that it sings. And, now, dance it’s dance.

As you are being and moving and expressing this earth spirit,
look back at your everyday self-sitting on the earth spot. See the fears and worries that are challenging you.

What wisdom or advice might this earth spirit have for you in your life and the challenges you are facing with worry and fear?  Listen to the message and ask other questions that come to mind.
Take a few moments to honor or give thanks to this spirit that has come today.

Is there something you can find in your home or in nature that would remind you of this spirit and how it is an ally for you? You could even draw or paint it.

As we close our time together, take time to reflect on what you may have learned from this earth spirit. Take notes, if right for you, to ground your insights.

Thank you for being open and using your intuitive and sentient awareness to discover how the wisdom of the earth can befriend you
and be a support to face fears and challenges in your life.

Be well in spirit, heart and mind.

New Beginnings (9:36 minutes)

by Cindy Trawinski | It is common to sometimes feel a bit apprehensive at the outset of new endeavors. This inner work is designed to help you address anxious feelings you may have about starting something new.

Read Transcript

Hi, welcome to Deep Well, my name is Cindy and this is an inner work designed to help you address anxious feelings you may have about starting something new. It is common to sometimes feel a bit apprehensive at the outset of something new like a new job, moving to a new home, starting a new class or program, or joining a new group of people for some other reason. Even getting your garden ready for a new year can bring excitement and also worries or an anxious feeling.

For this inner work, you may want to have a something to write or draw with and paper available. Feel free to pause the audio and get anything materials you like now.

OK, let’s begin.

1. Take a moment to settle in. Adjust your body and find a comfortable position. Close your eyes if you are comfortable doing that, and just get in touch with your breathing. Take a couple deep breaths, let your mind go foggy, and relax.

2. Bring to mind something new that you are thinking about starting or may have already begun. If there is more than one new thing on your mind, for now, just choose one new thing to explore.

Meditate on this new beginning for moment or two. When you are ready, notice what you are anxious, afraid or worried about. It could be anything that is currently or potentially disturbing or worriesome to you...for example, meeting new people, having enough time to do everything, worries about fitting in, concerns about group activities or expectations you or others may have, etc.

3. Make a few mental or actual notes on paper about what you are anxious about.

4. Now, put your paper aside and imagine someone or something that could be a source of guidance. It could be a book you look to, a person you use as a sounding board, it could be someone imaginary, living or dead, an inner ally, your body or something or place in nature. In your imagination who or what could be a source of guidance? Trust what comes to mind, even if it is a bit surprising, irrational or unusual.

5. Once you have a figure or something that can provide guidance, take a moment and look at that figure or ally. Notice it carefully. Hold it in your inner gaze. Give yourself a moment to study it. Notice where it is and what is around it. Is it alone or are there others? Sense and feel this figure.

6. As you become more aware of it, imagine being or becoming this source of guidance. Let your posture or facial expression shift to become it. Let yourself stand or sit as it does. Let yourself or your hands move like it does. Let yourself speak as it does or make sounds like it. Let yourself become it.

7. See through the eyes of this source of guidance. See as it sees. What is its mind set, its inner attitude towards things? How does it view the world? How does it see or hold the problems of its world? Make some notes about this.

8. From this viewpoint, give your ordinary self, the one with a bit of anxiety about starting your new endeavor, a tip or some words of wisdom.

9. When you are ready, you might want to make some notes about this message or wisdom. How can this point of view help you with your concerns about your new beginning? Make a few notes about this.

Take a few minutes now to become aware of your immediate surroundings before returning to your day. If you like, continue to reflect on what you learned in this inner work and take notes to capture anything else important or any next steps you are noticing.

Thank you for visiting DeepWell. You may return to this inner work anytime you like to address new beginnings.

Mini Works

Mini Works are short audio-recorded inner work exercises – no more than 2-3 minutes in duration. They are a quick way to find a bit of wisdom to ease your day. 

Inside Out (1:18 minutes)

The outdoors is full of messages waiting for us to discover them.

Read Transcript

HI, I’m Cindy from DeepWell. The weekend is a great time to reset or get a new perspective on something that has been on your mind. Here is a short inner work you can try.

Go outside or gaze out your window. See, feel, smell, listen.

Is there something in nature that catches your attention? It could be the movement of a tree, the smell of flowers, the colors of foliage, or a gust of wind? Choose one sensation.

Imagine that it holds a message for you for the day ahead. What is that message? How will you use it?

Your Personal Forecast (1:18 minutes)

What does the weather want to tell you?

Read Transcript

Hi, I’m Cindy from DeepWell. The weekend is a great time to reset or get a new perspective on something that has been on your mind. Here is a short inner work you can try.

If you can go outside or gaze out a window if you can’t go out. Relax and breathe deeply. Notice the weather, see it, feel it, hear it. Let it fill your senses.

Imagine that the weather wants to tell you something. What is its message? How can that message help you in the week ahead?


Moving to a New Attitude (2:02 minutes)

Find a helpful attitude thru movement.

Read Transcript

Hi! I’m Cindy from DeepWell. The weekend is a great time to reset or get a new perspective on something that has been on your mind. Here’s a short inner work you can try.

Take a few moments to breathe deeply and relax. Become aware of your body. Feel yourself from the inside. Notice any sensation you are aware of in your body.

Now, make a small gesture or hand movement to express this sensation. Let yourself make it a few times. Study it.

What strikes you or interests you about this hand gesture? Is there a word would you use to capture the quality of this gesture? What is it?

How might this quality also be an attitude that would benefit or be useful to you the coming days?

Your Body Has an Answer (3:52 minutes)

Find meaning and wisdom through body sensation.

Read Transcript

Hi, I’m Cindy Trawinski from DeepWell. Through inner work, you can learn to notice, give space to and find the meaning in things that bother you. If you are curious about this, you might be interested in this mini work.

Please have paper and pencil nearby.

And when you are ready, ask yourself about a question that you have on your mind for the coming week or next few days? Make a note of this question on a piece of paper.

Now, take a moment now to feel yourself. Feel your body in this moment. Scan your inner experience. And notice if there a sensation, movement, vision or sound you notice in your body? Something that stands out in this moment. Make a note of it on your paper.

Now, go back inside yourself and study this sensation. Studying the sensation means paying close attention to it, feeling it, hearing it, attuning to it, holding it in your awareness.

When you are ready, ask yourself how is this particular experience in your body an answer to your question? What wisdom does your body have for you about your question?

Give yourself time to sit with this question and when you are ready make a few notes on your paper.

I hope you have a wonderful week.

Something is Calling You (3:31 minutes)

This classic "flirt" exercise helps solve an everyday problem.

Read Transcript

Hi, I’m Cindy Trawinski from DeepWell. I’m talking about inner work exercises today. Inner work exercises help you to develop new attitudes towards people, problems and situations in your life. How do they do that? They do that by helping you access qualities or parts of yourself that you are not ordinarily aware of. Those parts or qualities can bring a sense of relief. They can increase creativity and they can help you feel more whole.

Try this mini work that I am about to lead you thru to learn more about how to approach problems.

You may want to have paper and pencil nearby.

OK. Think of a question, problem or disturbance you have in your life.

Now, notice something in your surroundings that calls to you in this moment, that’s catching your attention or flirting with you. It could be a sound, a light, a shape, an object, anything that calls you in this moment. Just choose one thing and study that for a bit. Hold it in your gaze. Attend to it.

How would you describe the quality that is catching your attention? Describe it to yourself and make a note of that – the quality of the thing that is catching your attention.

Now, take that quality as a teacher or messenger. How is it a response to your question or problem at the beginning? What is it teaching you? How might it be helpful for the problem you noted when you started.

What attitude does it imply for you the coming week? Make a note of this. I hope it is of help. Thank you.

Sticks and Stones (2:04 minutes)

Objects in nature offer lessons, if we take time to notice them.

Read Transcript

Hi, I’m Cindy from DeepWell. The weekend is a great time to reset or get a new perspective on something that has been on your mind. Here is a short inner work you can try outside.

Ask yourself a question that has been on your mind recently.

Take a moment to walk outside. Breathe in the air, notice the sky, the light, the temperature, or breeze.

Take a moment and let your gaze fall upon a small object, perhaps a stone or stick, leaf or seed pod. Sit with this object and feel into it.

What does this object have to say to you? What is it teaching you? Where do you need to apply this learning?

Learning From a Body Symptom (2:25 minutes)

Sometimes body symptoms can help deepen our understanding of attitudes we hold toward ourselves.

Read Transcript

The weekend is a great time to reset or get a new perspective on something that has been on your mind. Your body can be a great source of wisdom. Here is a short inner work to try focused on the body.

You may want to have paper and pen nearby.

Take a moment to think about who you are today. And jot a note about that.

Choose a body symptom you have. How would you describe your attitude towards that symptom?

On a piece of paper, draw yourself and the symptom. Give the drawing a name. Study your drawing for a moment. What aspect or element catches your attention most? Draw that aspect or element.

Now, gaze at your second drawing, and ask yourself what it might be? What message does this have for you about your attitude towards yourself or your symptom? Make a note of that.


Using Subtle Perception (2:59 minutes)

Earth-based awareness can awaken new meaning or forgotten information.

Read Transcript

Hi, I’m Cindy from DeepWell. Inner work exercises are guided processes that help you to use subtle perceptions that you often ignore or overlook. These perceptions can be used to learn something new, to awaken to something once known or to find a new pattern for solving a problem or limitation you face. Here is a mini-inner work that explores the use of these subtle perceptions.

You may want to have paper and pencil nearby to do it.


Notice your mood, or if you have a problem or concern in the moment, make a note of that.

When you are ready, stand if you can and if you cannot physically stand, that’s ok, simply imagine doing so. So, stand or imagine yourself standing and slowly let your body turn in a circle until you feel yourself settle into a direction.

What direction are you facing when you stop?

Use your deep awareness as you take a few steps in that direction or imagine moving in that direction. Notice something in the direction of your walk.

Now, go back to where you started, or imagine going back to where you started, and take a few steps in the same direction again. Use your awareness to notice subtle signals or experiences, as you move in that direction or imagine moving in that direction. Do this a few times, until you find something meaningful in that direction. Make a note of that for the week ahead.

Moods and Messages (1:50 minutes)

Moods that come up around concerns can provide new information.

Read Transcript

Hi! I’m Cindy from DeepWell. The weekend is a great time to reset or get a new perspective on something that has been on your mind. Here’s a short inner work you can try.

You may want to have paper and pen nearby.

Ask yourself about any questions, concerns or troubles that have been on your mind lately. Choose one. Make a note of it on a piece of paper.

What is the feeling or mood you have around this concern? Now, make a quick energy sketch of this feeling or mood.

Take a moment to meditate on this drawing. What aspect, element or quality stands out to you in the drawing? What message does it have for you in regard to your concern?

Make a note of that.

The Songs That Sing Us (1:21 minutes)

Have a tune playing in your mind? What can it teach you?

Read Transcript

Hi, I’m Cindy from DeepWell. The weekend is a great time to reset to get a new perspective on something that has been on your mind. Here is a short inner work you can try.

Notice a question or problem that is on your mind.

Think of a song. If you know the words sing them, if not hum the tune.

Now think of another song. Sing or hum it aloud. Notice its energy and rhythm.

How does the second song address your question or problem?


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