Finding a comfortable position,
Either seated or lying down.
I welcome to have one hand over your heart and one hand over your belly if it feels nice and safe.
Gently closing the eyes and starting to take deep breaths in through the nose.
And exhaling out through the mouth.
Again,
Deep breath in.
Then a nice slow breath out through the mouth,
Letting the eyebrows soften,
The shoulders soften.
And on this next inhale,
Bringing the breath in through the soles of the feet,
Letting the breath travel up through your entire body,
All the way up through the crown of the head.
And exhale the breath down through the crown of the head,
All the way down through the body,
Out through the soles of the feet.
Again,
Connecting with our breath,
Inhaling through the soles of the feet,
Connecting with the breath,
Feeling the breath travel through our whole body,
Feeling alive and vibrant.
And exhale the breath back down,
Settling and arriving in this moment.
Going back to a normal breath or continuing with this full body breath if it feels right.
Repeating to yourself,
There is nowhere to be,
And there is nothing to do.
Visualizing roots growing from the soles of the feet,
Growing down into the earth,
Through the rocks,
The soil,
Growing all the way down until it reaches the center of the earth.
Feeling the roots wrap around the center of the earth,
Feeling the grounding sensation,
The calm.
And inhaling,
Bringing that sensation,
That golden energy up from the core of the earth,
Up through the roots,
All the way up through the soles of the feet,
Through your whole entire body,
Coming up through every single cell.
Feeling the power of the grounding sensation that the earth brings.
Inhaling and exhaling.
Beautiful.
Now I want you to visualize yourself standing up and starting to walk down a path.
In front of you,
You visualize some stairs with a rail along the side of it going up and up and up.
Taking a pause at the bottom of the stairs and taking a nice deep breath in through the nose.
And as you exhale through the mouth,
You start to climb,
Counting the steps as you go.
One,
Two,
Three,
Four,
Five.
Continuing to count the steps as you climb.
Looking out over the railing,
You notice that you're going higher in the sky,
Noticing the clouds,
Noticing the exiting of the solar system,
Coming up through the planets,
Up.
Now in front of you,
You notice that a door is starting to come up.
As you approach it,
You pause,
Placing one hand over the knob,
Taking a nice deep breath in mentally,
Saying to yourself,
I leave my ego and my emotion at the door.
As you exhale,
Turning the handle and taking a nice confident big step through the door,
Noticing that you have arrived in your healing heart center.
Pausing here and just looking around what your healing center looks like,
Noticing how the air feels,
Noticing what might be here.
Is it inside?
Is it outside?
Is there any kind of water?
Just looking around you and noticing your safe space for healing.
What does it look like to you?
You notice that there's a place to lie down in front of you and you gently and slowly make your towards the bed,
Taking a seat,
Lying down and getting nice and comfortable,
Deepening your breath,
Softening your body.
I invite you to reflect on the past week or the past month.
But notice anything that you'd like to let go of,
Any disagreement,
Conversation,
Situation,
Maybe a trigger,
An emotion or even a limiting belief that has recently come up for you.
Without judgment,
Just bring into your mind's eye what you want to let go of,
What no longer serves you.
Holding whatever it is in front of you,
I want you to follow my lead.
Exhale everything out,
Taking a nice deep breath and repeating to yourself,
I.
And as you exhale,
I want you to say let go while you visualize your breath blowing away whatever the situation is,
The imprint,
The feeling,
Watching it be blown away with your exhale.
Again,
Pausing for a deep inhale,
Saying to yourself,
I.
And exhale,
Saying to yourself,
Let go,
Pushing it further and further away like a bubble up back to the universe to be transcribed into love.
Inhale one last time,
I.
Then as you exhale,
Saying let go,
Feeling your body soften just a little bit more.
Returning to a normal natural breath.
Now we start to dive in a little bit deeper,
Asking yourself,
What recurring behaviors or beliefs in my family do I notice within myself?
Again,
No judgment.
What recurring behaviors or beliefs in my family do I notice within myself?
Myself.
And we begin again,
Exhale everything out.
A deep inhale,
Saying to yourself,
I.
Exhale through the mouth,
Let go.
Inhale,
I.
Exhale,
Let go.
This is not your story.
This is not you.
Inhale,
I.
Exhale,
Let go.
Now mentally saying to yourself,
I am in control of shifting these behaviors or beliefs.
I am in control of letting this go.
Now asking yourself,
Are there any unresolved conflicts or emotions within my family that weigh on me?
Are there any unresolved conflicts or emotions within my family that weigh on me?
Now holding whatever emotion that came up for you in your mind's eye,
Putting it in a bubble in front of you.
Inhaling,
I.
Exhale,
Release this emotion.
Watching it float away with your exhale like a bubble in the sky.
Inhaling,
I.
Exhale,
Release this emotion.
Knowingly and lovingly sending it back to the universe to be transcribed into love.
Now we shift into emotional needs.
I want you to visualize and ask yourself,
What emotions do I struggle to express or acknowledge?
What emotions do I struggle to express or acknowledge and why?
Anger,
Empathy,
Noticing what comes up.
A nice deep breath in and a nice slow breath out.
Gently repeating to yourself,
I knowingly and lovingly release this.
I love and accept myself.
Beautiful.
Now asking yourself,
How do I react when my emotional needs are not met?
Just reflecting here,
No judgment.
How do I react when my emotional needs are not met?
What would it look like to feel safe and secure in my emotions?
Deep inhale in through the nose and sigh it out.
The last shadow work questions we're going to sink into is nurturing the self-care.
Asking yourself,
What do I need to feel cared for and how can I meet that need for myself?
What do I need to feel cared for and how can I meet that need for myself?
What do you need and how can you do that for yourself?
What habits or thoughts prevent me from prioritizing my well-being?
What habits or thoughts prevent me from prioritizing my well-being?
How can I create a safe and loving space within myself?
What would nurturing myself like I would a loved one look like?
What would it look like to nurture myself just like I would nurture a loved one?
What would that look like?
How would that feel?
Now,
Taking a nice deep breath in and sigh it out,
I knowingly and lovingly accept myself.
Now,
Giving yourself gratitude for the ability to reflect along these hard shadow work questions and being honest with yourself.
I accept myself.
I surrender.
Starting to visualize yourself sitting up,
Looking around your healing space,
Taking a good look at everything that is here.
And as you get up and you walk towards the door and you take one last turn and look around your space,
Reminding yourself that you can come back here whenever you need to.
This is your safe space.
This is your healing space.
Taking a nice deep breath in,
Turning the handle,
Opening up the door and starting your descent back,
Looking out over the planets and making your way back down the steps,
Coming down to the clouds,
All the way back down into the sky and the space that you're in.
And feeling your soul come back into your body,
Merging with everything that you just reflected upon.
I love myself exactly as I am.
Gently starting to wiggle the fingers and wiggle the toes,
Maybe giving yourself a nice big hug or a nice full body stretch.
I welcome you to journal anything that came up for you during this meditation and just being aware.
Awareness is the first key to healing.
I wish you a beautiful rest of your day.
Namaste.
