Welcome,
Dear one.
Find a comfortable position,
Whether seated or lying down,
And allow your body to settle and your breath to naturally deepen.
As we begin this journey together,
Know that you are in a safe space.
A space where healing is possible,
Where growth flourishes,
And where you are deeply worthy of love and connection.
Take a deep breath in through your nose,
Filling your lungs completely,
And exhale slowly through your mouth,
Releasing any tension you've been carrying.
With each breath,
Feel yourself becoming more grounded,
More present in this moment.
Now,
Place one hand on your heart and the other on your belly.
Feel the warmth of your own touch,
A reminder of your capacity for self-love and care.
Repeat after me,
Either aloud or in your mind.
I am safe.
I am worthy.
I am enough.
As we continue,
We'll gently acknowledge the wounds of the past.
Visualize a soft protective light surrounding your body.
This light represents your strength,
Your resilience and your innate wisdom.
Now,
Bring to mind any pain or trauma from your parental relationships.
There is no need to relive it,
Simply acknowledge its presence.
As you observe these memories,
Remind yourself,
These experiences shaped me,
But they do not define me.
I am more than my past.
Imagine this pain as a tangible object in your hands.
What does it look like?
How does it feel?
Now,
With compassion for yourself and all you have endured,
Visualize releasing this object.
Now,
Watch as it floats away,
Carried by the wind or dissolving into water.
As it disappears,
Feels a sense of lightness wash over you.
Now,
Take a deep breath in and as you exhale,
Affirm.
I release what no longer serves me.
I reclaim my power to choose.
I release what no longer serves me.
I reclaim my power to choose.
Now,
Let's turn our attention to your chosen family.
Those souls who nourish your spirit and reflect your true self back to you.
Now,
Bring to mind the faces of these cherished individuals.
They might be friends,
Mentors,
Partners or even pets.
Anyone who embodies trust,
Joy and safety for you.
Now,
As you picture each face,
Breathe in deeply and feel gratitude for their presence in your life.
With each exhale,
Send them love and appreciation.
Visualize yourself surrounded by these chosen family members.
Feel the warmth of their support,
The strength of your connection.
This is your tribe,
Your safe harbor.
Take a moment to consider how you can nurture these relationships.
Perhaps it's through a phone call,
A letter or a shared meal.
Commit to one action you'll take to deepen these bonds.
As we prepare to close this practice,
I invite you to create a physical ritual after this meditation.
Light a candle,
Write in a journal or simply hold an object that represents your commitment to nurture your chosen family.
Remember,
Dear one,
That by healing yourself you contribute to the healing of generations.
Your courage ripples outward,
Touching lives in a way you might never fully know.
Take one final deep breath,
Filling your lungs with gratitude for this moment,
For your journey and for your capacity to love and be loved.
As you exhale,
Affirm,
I'm the author of my story.
I choose connection,
Growth and love.
Slowly bring your awareness back to your surroundings.
Wiggle your fingers and toes and gently open your eyes if they've been closed.
Know that you carry this inner strength and the love of your chosen family with you always.
Thank you for your presence and your courage.
May you walk forward with clarity,
Resilience and an open heart.
