This meditation is for those who need nurture,
Peace and love for their sad or broken heart.
If that's you,
Come and stay with me for a little while.
You are welcome here and you are loved.
This meditation is your reminder of that fact.
This meditation is intended to guide you away from your incessant thoughts,
Allowing you to drop back into your heart to feel your emotions and to then transmute them into love,
Peace and joy,
For those qualities are your birthright.
If emotions arise during this meditation,
Please allow yourself to feel anything that wants to be felt.
Please know that your aching heart just wants to be seen and acknowledged.
This aching heart is a part of your inner child who is tugging at you,
Asking for you to see them,
To connect with them and to nurture them into healing and inner peace.
This is not about blaming others or projecting negative emotions outwardly.
Let go of the need to validate your unmet needs by seeking it from outside of yourself.
This is about coming back to yourself and giving yourself the nurture and love that you need in this moment.
When our heart is cracked open,
The worst thing we can do is to fill the open wound with distractions to avoid feeling the pain.
Really what our heart is asking for is awareness and self-love.
Give yourself the gift of your own compassion and tender self-care.
We shall now begin.
Take a comfortable seated or lying position and let your body rest.
This is your time now.
Take a conscious breath.
Feel your body breathe in and breathe out.
Just start to follow the flow of the breath for a few moments.
Now to really calm your whole nervous system,
I invite you to breathe in for four seconds,
Hold for four seconds and breathe out for eight seconds.
So inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
And again,
Inhale,
Two,
Three,
Four,
Hold,
Two,
Three,
Four,
Exhale,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight and repeat.
And you can carry this breathing rhythm on for as long as feels good for you.
Feel free to pause here if you wish.
And now bringing your awareness to your body,
I'm going to mention different parts of your body and I invite you to bring your awareness to these areas and see if you can release any tension that you may be holding on to.
Starting with the forehead,
Can you release any tension that you may be holding on to in your forehead?
Can you soften the cheeks and relax your jaw?
Now taking your awareness to your shoulders,
Arms and hands,
Just relax and release.
Feeling the full weight of your arms.
Now on your next inhale,
Breathing the breath into your belly.
And as you exhale,
Can you fully release and relax your belly?
Let go of the tension,
Let it all go.
Relax your glutes and feel the seat or the ground supporting you.
Let your legs release and relax,
Followed by the ankles,
The feet and the toes.
Now take a moment to feel into your whole body,
Feeling into the wholeness of yourself.
Can you sense your heart beating?
Maybe you can feel sensations within your body,
Or the cool air on your skin.
Stay here and breathe.
And now take your awareness to your heart center.
And as you breathe,
Imagine a light of any color emanating from this center.
Take a moment to visualize this light.
If you struggle to visualize,
You can instead feel a sense of energy at your heart center.
Stay here and connect to your heart.
Now you can ask your heart or your inner child,
What do you need right now?
Pause,
Breathe,
And allow for any response to come into your awareness.
Take some time.
How can you respond to the hurting voice within you?
Maybe you just need to hold yourself,
To be with yourself,
And to be still and listen.
Sometimes that voice just wants to be finally acknowledged,
Seen,
And heard.
Stay here for as long as you need.
And now,
When you feel ready,
I invite you to imagine that this light or energy at your heart center begins to expand.
With every breath,
The energy grows until it envelops your whole body and is permeating into every cell within your body.
This energy is a healing energy.
It is pure love at the highest level.
This love is here to remind you that you are a divine creation of the universe.
You are never alone,
Even though it may feel that way at times.
You are always protected and you are guided,
Even when it feels like you have been left out bare and cold.
Please know that in those moments,
You are not alone.
In fact,
These dark times are here for your highest good.
Whether or not you can see that right now,
You are being guided into deeper healing,
Deeper self-awareness,
And true transformation.
Let this healing energy transmute your sorrow into new growth.
You are in your season of winter,
But spring is soon to come.
Let that healing energy sow new seeds of love,
Light,
And joy for your near future.
Know that good times are coming and that you deserve to experience all of it.
Stay here and feel the goodness of this loving energy.
And when you feel ready,
You can bring your awareness back to your breath and back to your whole being.
Maybe get some gentle movement in.
Roll the shoulders,
Stretch the arms,
Ankles,
Whatever feels good,
Or just remain still.
Sense the space around you.
Hear the different sounds around you.
Gently open your eyes when you are ready.
Now is a good time to write about any feelings that came up for you.
No need to think,
Just write.
Your heart will guide you.
And from this,
My prayer is for you to receive new insights and understandings of yourself,
To enable you to grow,
To overcome past wounds,
To heal,
And to expand into more freedom and deep self-connection.
I send to you energies of love on all levels and at all points in time.
