Healing Waves Reiki explores Reiki, energy, and the science and spirit of healing through grounded conversations on intuition, nervous system support, and whole-person care. Hosted by Cathy Scarpitto—Reiki Master Teacher, intuitive & spiritual mentor, and physical therapist—this podcast bridges science and spirit to explore how Reiki supports healing in modern life, modern care, and everyday healing.
Intuition rarely shouts. More often, it arrives as a quiet feeling, an unexpected image, a physical sensation, a simple word, or a sense of knowing we cannot quite explain.
Created as a companion to the Healing Waves Reiki intuition episodes, this guided meditation will help you quiet the mental noise, reconnect with your body, and begin recognizing the unique ways your intuition may speak to you.
You’ll also practice Cathy’s five-second rule—a simple way to notice what first enters your awareness before the analytical mind begins questioning, interpreting, or trying to make sense of it.
You don’t need to receive a message or find the perfect answer. Simply become quiet, remain curious, and begin trusting one small thing at a time.
Because strengthening your intuition isn’t always about receiving louder guidance. Sometimes, it’s about becoming a quieter listener.
This meditation is an invitation to become quiet enough to notice something that is always available to you. Your intuition. That quiet inner voice. That feeling in your body, that sense of knowing something before you can explain how you know. You don't have to make anything happen during this meditation. You don't have to receive a message. You don't have to see an image or hear a voice. There's nothing you need to get right. We're simply creating some space and listening. So find a comfortable position. You can sit or lie down. Allow your hands to rest wherever they feel comfortable. And when you're ready, gently close your eyes. Take a slow breath in through your nose. And a long slow exhale gently through your mouth. Again, breathing in and slowly letting it go. And one more time, breathe in. And as you exhale, release all expectations, all worries, all burdens, and just arrive. Allow your breathing to return to its natural rhythm. Begin to notice the surface beneath you. Feel the support underneath your body. Notice the weight of your body being held. There's nowhere else you need to be now. Nothing you need to solve, nothing you need to figure out. For these next few moments, you can simply be here. Bring your awareness into your body. Notice your feet, your legs, your hips, your abdomen, your chest, your shoulders, your arms, your hands, your neck, your face. Notice if we're holding tension anywhere, you don't need to force it to release. Simply notice it and breathe. Now bring your awareness to the center of your chest, to your heart space. If it feels comfortable, place one hand gently over your heart. Feel the warmth of your hand against your body. Take a slow breath here. We spend so much of our lives thinking, analyzing, planning, remembering, trying to understand. And the mind is wonderful at doing all those things. But intuition often speaks differently. It doesn't usually shout. It doesn't usually give us a long explanation. Sometimes it's simply a feeling, an image, a word, a sensation, a memory, a pull towards something or away from something. Sometimes it's just knowing. So for these next few moments, we're going to practice listening without searching. You don't need to reach for an answer. You don't need to make anything appear. Simply become curious about what is already there. Now I'd like to share a simple practice I use to help discern intuition from the thinking mind. I call it the five-second rule. When you ask yourself a question, pay attention to whatever comes into your awareness within those first five seconds. It might be a word, an image, a feeling, a sensation in your body, a memory, a simple yes or no, or just a sense of knowing. Whatever comes first before you've had time to think it through is often your intuition. Because the mind takes a little longer. The mind wants to analyze, to question, to weigh the possibilities, to remind you of what happened before, to wonder what might happen next. Intuition often arrives before all of that. Quietly, simply, and then the mind comes in behind it. So we're going to practice noticing that space. Bring to mind one simple question you'd like some guidance around. Not the biggest question in your life. Choose something gentle, something you can hold lightly. Maybe there's a decision you've been considering, a direction you've been wondering about, or something you'd simply like a little more clarity around. Allow your question to form. In a moment, I'm going to invite you to ask that question silently. And when you do, don't search for the answer. Don't try to figure it out. Simply notice what comes into your awareness first. Ready? Ask your question now. And stop there. What came first? Before you analyzed it, before you questioned it, before you tried to make sense of it. What did you notice? Maybe it was a word, an image, a feeling, a sensation somewhere in your body. Maybe you felt yourself expand or soften. Maybe you felt yourself tighten or pull away. Maybe a person or place suddenly came to mind. Maybe there was simply a quiet sense of yes or no. And maybe nothing came at all, and that's okay too. Now notice what your mind is doing. Maybe it's already saying, but how do I know? What if that's just what I want? What if I'm wrong? Maybe I made that up. Notice the difference. There was the first impression. And then there was the conversation about the impression. That difference can become one of the ways you begin discerning your intuition from your thinking mind. It doesn't mean every first thought is automatically right. It doesn't mean we make important decisions without reflection, information, or good judgment. The five-second rule is simply a way to notice what arises before the analytical mind has had time to take over. And the more you practice, the more you may begin to recognize how intuition speaks specifically to you. So return once more to that very first impression. You don't have to act on it. You don't even have to understand it. For now, just notice it. Remember it. Intuition doesn't always arrive dramatically. Sometimes the guidance we're waiting for feels almost too ordinary to trust. A thought that seems to come from nowhere, a feeling that won't quite leave. A person who suddenly comes to mind. A gentle nudge, a sense that something feels right, even when you can't explain why. And sometimes intuition may feel like guidance arising from somewhere deep within you. At other times, it may feel like something or someone you love gently brushing against your awareness. You don't have to decide what it is. You don't have to label it. Simply notice. Now bring your attention back to your heart. Feel your hand resting there. And silently say to yourself, I am willing to listen. I am learning how intuition speaks to me. I don't need to understand everything I receive. I can begin by trusting one small thing at a time. Now imagine a soft light within the center of your chest. You don't have to see it perfectly, just imagine its presence. A quiet light that represents the part of you that knows. The part of you beneath all the noise, beneath the expectations, beneath the fear, beneath everything you've been told you should think or feel. Just you. Take a slow breath into that space. And as you exhale, allow yourself to soften. You don't have to chase your intuition. You don't have to force it to speak. Your practice is simply to create enough quiet to notice when it does. Before we finish, let's practice the five-second rule just one more time. This time, ask yourself a very simple question. What do I need to know today? Don't search, don't think, just notice. Ask yourself now, what do I need to know today? And notice what came first. A word, an image, a feeling, a sensation, a knowing, or even silence. Whatever you received, let that be enough for today. Because learning to trust your intuition isn't necessarily about receiving louder messages. Sometimes it's about becoming a quieter listener. Take a deeper breath in and slowly exhale. Begin to notice your body again. Notice the surface beneath you. Gently wiggle your fingers and wiggle your toes. And when you are ready, slowly open your eyes. Before you move on with your day, take a moment to remember what came into your awareness during those first five seconds. You may even want to write it down. Not because you have to act on it, but because this is how we begin recognizing our own intuitive language. We notice, we remember, we pay attention to what unfolds. And over time we learn to trust. Thank you for spending these moments with me. And remember, the quiet voice within you doesn't need to shout to be heard. You simply need to listen.
