As we begin this meditation practice,
Find a comfortable position,
Either sitting or lying down,
Taking a moment to ensure that you won't be disturbed for the next few minutes.
Maybe dim the lights or light a candle.
This is your time to heal,
To reconnect,
And to offer compassion to the parts of you that still carry old wounds.
Begin by gently closing your eyes,
Or maybe softening your gaze towards the floor.
Take a deep breath in through your nose and slowly release it through your mouth.
Again breathe in deeply and let it go with a sigh.
With each breath slowing,
Beginning to lengthen the inhale,
Lengthening the exhale to match it,
Being patient with the breath,
Allowing the body to inhale until it's full and then exhale completely.
And allow your breath to find its natural rhythm now.
Notice the rise and the fall of your chest,
The subtle expansion and contraction of your belly.
You don't need to control anything,
Just be here in this moment with yourself.
As you settle in,
Bring your awareness to your body and notice where you are making contact with the surface that's supporting you.
Feel the support holding you.
You are safe here.
You are held.
There is nowhere else for you to be and nothing else to do,
Simply being here now.
And so feel all of the points where your body is being supported by the surface beneath it.
Feel the weight of your body resting here.
And follow the path between your body,
The surface supporting you,
The floor,
And all the way until you meet the point where there's a connection made to the earth.
Maybe even following the path of the supports of the building that you're in that are supporting your floor that you're resting on.
And recognizing that you are connected through all of these supports to the earth itself.
You are held.
You are grounded.
You are safe.
And even as we explore tender places within,
We remain anchored here in this present moment.
And so notice your breath again now.
And if your mind wanders through this practice,
That's completely natural,
Even to be expected.
And when it does,
Simply guide your attention back to the sensation of breathing.
In and out.
In and out.
And now I invite you to imagine yourself as a child.
Whatever age comes to mind first is perfect.
See yourself at that age.
Notice what you're wearing.
Where you are.
How do you look?
What shoes are on your feet?
Or are you barefoot?
How is your hair fixed?
And then notice what this younger version of you is feeling.
Are they holding something?
Perhaps they feel frightened.
Perhaps they feel unsure or dismissed.
Maybe there's a need that wasn't met.
Perhaps it's confusion about whether they were worthy of love and safety.
Just observe them with a great deal of compassion.
This child,
This younger you,
Did the best that they could with the circumstances that they were given.
And they developed ways of protecting themselves.
Of trying to get their needs met.
Of making sense in a world that sometimes felt unpredictable or unsafe.
Take a slow,
Deep breath.
And as you breathe in,
Send love to this younger version of yourself.
As you breathe out,
Imagine any judgment or criticism dissolving into the air.
You might say silently to your younger self,
I see you.
I understand why you felt the way you did.
It wasn't your fault.
Breathe here for a moment.
Let yourself feel whatever arises.
Sadness.
Tenderness.
Grief.
Or perhaps something else.
Or even nothing at all.
All of it is welcome.
And now gently bring your awareness to how those early experiences shape the patterns that you carry today.
Maybe you notice a fear of abandonment.
A tightness in your chest when someone pulls away,
Even slightly.
Maybe you notice a tendency to keep people at a distance.
A wall that you've built to protect your heart.
Maybe you notice a push and pull.
Wanting closeness,
But fearing it at the same time.
Whatever you notice,
See if you can observe it without judgment.
These patterns,
You developed them,
And they were survival strategies.
They helped you cope.
They made sense given what you were experiencing.
Place one hand on your heart now,
And one hand on your belly.
Feel the warmth of your own touch.
The comfort.
The nurturing.
And breathe into this awareness.
You are safe enough now to look at these patterns.
You are strong enough now to begin releasing what no longer serves you.
With each exhale,
Imagine loosening your grip on these old protective strategies.
Loosening your grip just a little.
You don't have to let them go completely.
Just begin to soften around them.
And now imagine yourself as you are today.
Your adult self,
With the wisdom and experience of age.
Imagine yourself as you are today,
Approaching that younger version of you.
What did that child need that they didn't always receive?
Was it consistency?
Was it to be seen and valued?
Was it to be loved?
Was it to safely express emotions?
Was it reassurance that they were lovable,
Just as they were?
Whatever it is they needed,
Imagine yourself now offering that to your younger self.
And if they needed safety,
Imagine wrapping them in a warm blanket of protection.
If they needed to be seen,
Imagine looking into their eyes and truly recognizing them.
If they needed permission to feel,
Imagine telling them,
All of your feelings are valid.
All of them are okay.
And you can feel them here with me now.
If they needed to know that they were enough,
Just as they are,
Imagine saying,
You are so worthy of love.
Exactly as you are.
You always have been.
Take your time here.
Breathe with your younger self.
Hold them if that feels right.
Sit beside them.
Let them know that they are not alone anymore.
You might even imagine your younger self beginning to relax,
To soften,
To feel a little bit lighter.
Breathe into this connection between your present self and your past self.
And now imagine a warm golden light beginning to glow in the center of your chest.
This light represents your own inner security,
Your capacity to care for yourself,
To trust yourself,
To know that you are enough,
Even when relationships feel uncertain.
With each inhale,
Imagine this light growing brighter,
Warmer and more radiant.
This light is always here,
Even when you forget.
It doesn't depend on anyone else's approval or presence.
It belongs to you.
As you breathe silently,
Repeat these words to yourself.
I am safe within myself.
I am worthy of love and connection.
I can trust myself to meet my own needs.
I am healing.
I am growing.
I am enough.
Let these words settle into your body,
Into your heart,
Into the deepest parts of you.
Remember that this healing place is yours.
You can return here to this connection with your younger self anytime you need.
And knowing that you can return,
Just for now,
Offer them whatever goodbye feels right.
Maybe it's a hug.
Maybe it's a high five.
Maybe it's just,
I'll see you soon.
Let them know that you'll be back,
That you're never leaving them.
And then gently,
Lovingly allow them to dissolve back into your heart,
Back into your mind,
Back into the wholeness of who you are.
Take a deep breath in now,
Filling your lungs completely,
And slowly let it go.
Begin to bring your awareness back to the room around you.
Gently beginning to move your fingers and your toes,
Awareness back to your physical body.
And then placing both hands over your heart,
Take a moment to thank yourself for showing up today,
For doing this healing work,
For being willing to look at tender places with compassion.
You are not defined by your past.
You are not limited by your old patterns.
You have the power to create new and healthier ways of connecting with yourself and with others.
Carry this sense of inner security with you as you move through your day.
You are safe.
You are worthy.
You are healing.
And when you're ready,
Slowly open your eyes,
Moving slowly and gently,
And taking all of the time that you need to transition back into your day.
