Welcome to this Compassionate Inquiry Meditation for healing the worthiness wounds and unlocking authentic expression.
I invite you to find a comfortable position,
Either sitting nice and tall,
Allowing your spine to be long but relaxed,
Your shoulders soft,
Your breath natural.
If it's more comfortable for you to lie down,
Please give yourself permission to be comfortable.
With your next exhale,
Gently close down your eyes.
Take a deep breath in,
And as you exhale,
Gently release an audible sigh from the mouth.
Let yourself arrive fully in this moment,
Letting go of everything that came before,
And letting go of everything that comes next.
Allow yourself to fully drop into this moment of deep listening,
Here and now,
A space where all of you is welcome.
With your eyes soft or closed,
Take a moment and tune in to your body.
Notice any area of tension or constriction.
No need to change anything.
Just bring awareness,
Curiosity,
And kindness to whatever you discover.
The worthiness wound is the deep-seated belief that we are not enough,
That in order to be loved,
Accepted,
Or safe,
We must be different from who we truly are.
This wound often begins in childhood,
When we receive messages directly or indirectly that our natural voice,
Emotions,
Or self-expression are too much,
Or not enough,
Or unworthy.
In these moments,
We learn to adapt.
Perhaps we silence ourselves,
Shrink,
Or shapeshift into who we think we need to be in order to receive love.
This creates a conflict between attachment and authenticity,
The need to belong versus the need to be true to ourselves.
Take a deep breath in,
And let that settle in.
Gently bring your awareness to the heart,
Asking yourself,
Where in my life have I traded authenticity for belonging?
Where did I learn that my voice,
Literally or metaphorically,
Was not enough,
Or was too much?
There's no need to fix or analyze.
Just notice.
Notice where you are experiencing this inquiry in the body.
With a deep breath in,
Scan yourself from head to toe,
And notice any feeling,
Any tightness,
Any numbness,
Any discomfort.
Does this wound live in my throat,
Where my words get stuck?
In my chest,
Where my emotions are held?
In my belly,
Where I learned to suppress my instincts?
Bring your hands to the part of your body where you are experiencing the dominant sensation right now.
Offer it warmth,
Presence,
Compassion,
And a deep inhale.
As you exhale,
Imagine sending softness to this place.
Whisper to it,
I see you.
I hear you.
You are safe now.
Now let's bring in the element of permission.
Imagine standing before a loving and wise presence.
Perhaps it's an elder,
A mentor,
Or even your own highest self.
This being looks at you with full acceptance and says,
You have always been worthy.
You don't need to earn love.
You are now free to be yourself fully and unapologetically.
You are free to be who you've come here to be.
Feel those words land in your heart.
Feel them vibrate in your body.
Now gently tune in again with your heart and ask yourself,
What do I need to give myself permission to express?
What words,
Sounds,
Or truths have I been holding back?
Take a deep breath in and as you exhale,
Let out a gentle hum.
No force,
No expectation,
Just sounds.
Take another deep breath in and on the exhale,
Let out a soft ah to release tension.
Take a deep breath in and let out a deep oh for grounding.
Take a deep breath in and let out a bright ee to invite clarity.
As you make these sounds,
Imagine dissolving the old stories that told you to be silent,
Small,
Or different.
Now speak aloud this affirmation.
My voice is worthy.
My truth is valuable.
I give myself permission to express freely.
Slowly bring your hands to your heart.
Feel the resonance of your voice still vibrating within you.
Take a final deep breath in and exhale with gratitude.
When you feel ready,
Gently bow your head to your heart.
Gently fluttering open your eyes.
Gently lifting your head.
You are whole.
You are enough.
Your voice is sacred.
Carry this feeling of worthiness and permission with you today.
Anytime doubt arises,
Return to your breath,
Your body,
And your sound.
And remember that you are free to be you to the full.
Please feel welcome to revisit this meditation anytime to continue healing the worthiness wound and unlock your authentic expression.
Thank you so much for your presence and your practice today.
And I look forward to meditating with you again soon.
Namaste.
