Hello and welcome to this guided meditation.
Today we will be connecting deeply to the heart center,
Connecting to compassion for self and love for self,
As well as grounding and relaxing so we can ease into this connection from a resourceful state.
It's not often that we take the time that's necessary in a day to go inward and process experiences that we're having,
Challenges and stresses.
With the modern life,
It can be easy to be living ahead of what's happening,
Leaving much in the past,
So taking little bits of time out of the day here and there to allow things to surface that might be from the past can be so nurturing.
I invite you to find a comfortable seat with your back upright preferably,
And if you can,
Do this meditation with your feet in the grass.
So close your eyes and just take a breath in and let it go,
And then take another breath in through the nose,
And let it go.
We'll start breathing a little bit more rapidly here,
Breathing in through the nose,
Filling all the way up,
And then letting go,
Seven more like that,
Breathing in through the nose,
And letting go,
In through the nose,
Filling all the way up,
Holding briefly at the top,
And then letting go,
Again in through the nose,
Filling up,
And letting go.
Four more here,
Breathing in through the nose,
Starting to be more rapid with your breaths,
And out through the mouth,
In through the nose,
Filling all the way up,
And out through the mouth,
Last two,
In through the nose,
Out through the mouth,
And the last one we will hold at the top,
So breathing in,
Filling all the way up,
All the way up,
Holding at the top here,
Feeling the energy washing through your body from your head to your neck,
Your shoulders down through your arms to your fingers,
The torso down to your hips,
Feeling this energy clearing blockages and relaxing and nourishing the body,
Going down your legs and into your feet,
And you can exhale that last bit of air out,
Finding stillness here,
Feeling beauty and peace in the breath,
And taking a moment for yourself and your body.
Now,
Bringing your hands to your heart,
Both hands over your heart center,
And just acknowledging your heart,
Acknowledging its presence,
Feeling appreciation for all that it does,
Feeling how it's pumping the blood in your body,
How it's done this for years,
Without you having to ask anything of it,
It continually beats as long as you live,
So feeling gratitude for this beautiful gift,
Take another deep breath in,
Breathing in this gratitude,
Breathing in and feeling the strength of your heart,
Breathing all the way in,
And letting any tension go as you exhale,
And again,
Breathing deeply into the heart,
Breathing in that gratitude and appreciation,
And exhaling,
And as you exhale,
Feeling the energy go down through your legs,
Down through the floor,
Down deep,
Deep,
Spiraling into the earth,
And then inhaling that energy from the earth,
Spiraling it back up,
Back up through the back of your body,
Through your spine,
Tailbone to the top of your head,
Holding it there for a moment,
Until you exhale,
And let that energy fall back down the front of your body,
Down deep,
Deep into the earth,
Exhaling all the way,
And letting any negative energy go with it,
And then breathing in again,
Feeling the spiral of energy travel from deep into the earth,
Up through the back of your body,
Supporting you,
Always there for you,
Up to the top of your head,
And continuing this cyclical breathing,
Exhaling the energy down the front of your body,
Spiraling down to the center of the earth,
Swirling around,
And then spiraling back up on your inhale,
Bringing you energy,
Bringing you prana,
Bringing you the life force that you need,
That your heart needs to continue to beat,
Always supporting you,
Always affirming your right to be here,
You are here and you deserve to be here,
You can relax your hands down on your side,
Or on your lap with your palms up,
And I invite you to continue to breathe deeply in a way that feels comfortable for you,
As we reflect now,
Going forward,
Reflecting on the past,
And the different parts of ourselves that have been through challenging experiences,
But also the parts of ourselves that had the strength to meet these experiences,
And travel through them with courage,
The part of you that's here today that made it,
That grew,
So I invite you to just envision yourself when you were a baby,
Until you were about 10 or 12 or 14 years old,
See the different challenges,
Feel the different emotional experiences,
The ups and downs that you had to go through,
Feel a sense of compassion for yourself,
Recall any time when you didn't have the support,
The love,
The nurturing and care that you needed,
Perhaps your family system or your parents weren't resourceful enough at the time,
Or they just weren't there,
And hold some compassion for this part of you,
That didn't maybe know how to meet your own needs or nourish yourself,
And also didn't have that support from somebody else,
Continuing to breathe deeply,
Breathe in a big breath of compassion for this part of yourself,
And as you exhale,
Just let any tension,
Any fear,
Any sadness,
Just go and release and let go,
And remember too all the times of laughter,
Of joy,
Of connection and play,
Of wonder and curiosity,
Of those beautiful,
Beautiful years of youth,
Smiling internally to yourself now,
Appreciating the whole,
The light and the shadow,
Appreciating your ability to hold both,
Now hugging that part of yourself,
Transmitting a feeling of reminding that little part of yourself,
That the big part of yourself,
The person you are now will always be there for them and always have their back,
And wishing them well and letting them go on their way,
And now imagining the part of yourself that was maybe 12 to 24 in your early 20s,
Your mid 20s,
Any memories or challenging experiences,
Any times when you were bullied or picked on,
Or perhaps just stressed out or overwhelmed maybe dealing with self-image or self-doubt issues,
And just hold compassion again here for these parts of yourselves,
Anything that's coming up is just perfect,
Just beautiful,
And if nothing is coming up that's okay too,
But just holding a sense of love and compassion for yourself,
Inviting spaciousness for any raw parts of these years of your life to be felt,
To be integrated,
To speak to you if they have anything to say,
Breathing deeply,
Breathing in compassion,
Love and acceptance for this part,
The trials and tribulations that you may have gone through,
And exhaling any negative energy out any release that's willing and ready to happen,
Just letting it go,
Remembering the triumphs,
The wins,
The joys the fun connections and playful experiences of these years of your life,
Smiling inwardly,
Holding gratitude and appreciation for the dynamic way that life has both of these parts,
Equally beautiful,
But with a different texture of feeling now talking to,
Hugging,
Or transmitting,
Even telepathically,
Just a signal to that part of yourself of appreciation telling them that you're proud of them,
Or any other message that feels aligned for you but just letting them know that you're here for them,
That you have their back,
And you always will and then hugging them goodbye,
And letting them be on their way,
Holding them capable,
Knowing that they've got this take another deep breath in,
And let it go now imagining the part of yourself from your mid-twenties,
All the way up until whatever age you are now all of the different experiences as you moved into full-fledged adulthood the way life changed,
The things that you had to leave behind perhaps in these earlier years of life as you matured,
And perhaps took on more responsibility allowing any difficult memories or experiences,
Unresolved pains and wounds things that maybe you haven't thought about for a long time things that perhaps appreciate that attention you might give them now,
Or the space that they did not get then allowing these emotions and experiences to bubble up,
To be felt,
And holding appreciation and gratitude for these parts of yourself as you take deep breaths in,
Through the nose,
Filling all the way up feeling and welcoming all sensation,
Emotion,
And experience and exhaling anything that is ready to be let go anything that you're ready and willing to release taking another deep breath in,
Welcoming and allowing any of these memories or challenging experiences to surface,
Be felt and exhaling and letting go of anything that's ready to let go,
With no expectation that anything should be ready to let go and now,
Just feeling,
Recognizing,
Remembering,
Calling into vision the joys,
The adventures,
The new skills learned all of the things that bring you joy sense of accomplishment,
Pride,
Happiness,
Love and peace all of those memories from those years,
And just smiling inwardly or outwardly as well and appreciating those things,
Recognizing those things,
And welcoming the emotions that come with them what do you feel in your body?
Where do you feel it?
Allowing that to be,
And appreciating it,
As you continue to breathe deeply breathing in the good,
And exhaling anything that you're ready to let go of meeting yourself here,
Looking yourself fully in the eyes with a knowing smile of trust,
Belief,
And appreciation letting this part of yourself know,
That you've always had your back,
And you always will and you'll always be there for them,
If they ever need you giving them a hug,
Goodbye,
Or any other gesture that feels right,
And allowing them to be on their way coming back now,
Simply to yourself,
Here,
Now the part of you that has traversed all of that you had the capability to withstand it all,
To experience it all,
And you're here,
You made it you're completely capable,
And deserving of love,
Joy,
Gratitude,
Peace,
Happiness,
Fulfillment and all of the other things are beautiful and necessary too,
And part of the journey they're a part of the journey that allow you to enjoy and appreciate the highs when they're high and the joys allow you to have patience and compassion for the lows when they appear to be with them,
To not shy away in fear,
So they're buried and rejected and they don't get the attention they need or deserve,
But to accept,
Welcome,
And allow them because the only way out is through now just returning to your natural breath,
Allowing the breath to breathe,
Just as it wills allow the breath to breathe itself,
Letting go of all control and being aware of what you feel in your body,
What sensations do you feel,
Where do you feel them remember to take time in your days to feel and allow those experiences and moments where things might not have had the opportunity to bubble up from week to week and day to day remember to give yourself space and allow those things and welcome those things to come up so they don't need to build up for years and years I wish you a beautiful blessed day of joy and peace thank you for practicing with me today now let's close this practice with a big breath in through the nose,
Breathing in all the way into the top,
And then exhaling it out we'll take one more breath in to om together,
So breathing in through the nose and om it out beautiful,
Namaste
