Hi,
I'm Laura Stuckel from Team SAGE.
Thanks for joining me.
This audio serves as an entrance meditation for a journal writing experience.
This meditation will guide you to connect with a grandparent or an ancestor figure.
The second Sunday in September is recognized as Grandparents Day in the United States,
But you can use this meditation anytime you wish to connect with ancestor wisdom in an intuitive way.
All grandparent,
Great-grandparent,
Or ancestor experiences are different.
This meditation may connect you to a grandparent who you grew up with in your life,
One you only know from stories,
An ancestor who may have been hidden to you because of adoption or other situations,
Or those that served as a grandparent presence to you.
This visualization meditation will lead you to a wisdom dialogue with a grandparent figure.
This activity is adapted from the Dialogue with Persons journal writing technique pioneered by Dr.
Ira Progoff and included in his book at a journal workshop.
To get the most out of this journal activity,
Make sure you have a comfortable place to sit for a few moments and make sure your favorite pen and journal or a laptop is nearby.
When the entrance meditation is done,
I'll silently end the session so you can transition into your journal writing on your own.
Please take two preparation steps now to facilitate that transition into journal writing when the meditation is done.
First,
Set a timer now for 12 minutes.
At the conclusion of the entrance meditation,
Just start the timer when you're ready to begin your writing.
Second,
The meditation will guide you to reread all you have written and write a reflection.
Tapping the wisdom within you comes from each reflection,
Observing whatever feelings,
Physical or emotional response in your body,
Or any follow-up action ideas that come to you.
You may wish to write the words reread and reflect at the top of your page now as a reminder to conclude with a reflection write.
Let's begin the meditation now.
I will guide you through all the steps to relax,
Get comfortable,
Be present to your grandparent figure,
And then write and reflect in your journal.
Take a moment to get comfortable.
Shake your hands,
Roll your neck,
Or stretch as it suits you.
Now relax.
Close your eyes and take three deep,
Slow breaths on your own count.
Now take the last deep breath in.
Hold and release.
Continue to relax into your body and your breathing.
Now guide yourself to be in whatever location allows you to feel at peace,
Calm,
Serene.
Notice the gentle stillness of this place.
Notice a warm sunshine all around you.
As you enjoy this calming space,
Allow yourself to feel the presence of your family tree.
It may be the people who you are connected to biologically,
The people you are connected to through family relationships,
The family you have created through love and support and bonds of connection.
Now from your experience of family as you are taking it in during this moment,
Allow yourself to watch as individuals from your family become present to you.
It is as if you are flipping through a photo album of your ancestors.
Each of us is brought into the world because of two parents,
Four grandparents,
Eight great grandparents,
16 great,
Great grandparents,
And so on.
Allow yourself to sit back and take in the faces,
Symbols,
Colors,
Or energy of the grandparent figures that come to you.
You may find yourself focusing on just one,
Or you may be flipping through an album of four,
Eight,
Or many.
Just sit back and enjoy their presence as they come and go.
Now,
Allow yourself to be present to one grandparent figure that stands out to you.
They may be present to you in a human form,
As a color,
As a memory,
As an energy,
As a symbol.
Allow yourself to feel this presence of one grandparent figure.
Open yourself to this presence.
Open yourself to the potential in this grandparent figure.
Open yourself to the potential in you.
Let yourself take in the wholeness of this grandparent.
First,
Become aware of their name.
It may be the name you called your grandparent in life,
Or it may come to you as a word of inspiration,
Or their role in your life.
Their name may be present to you,
Such as mother's mother's mother,
Or grandfather moon,
Or something similar.
Be present to this name or role that is present to you now.
Now,
Allow yourself to watch the movie of this grandparent's life pass before you.
Whether known to you,
Unknown,
Or hidden,
Allow yourself to feel the story of your grandparent's life unfolding for you.
Your grandparent being brought into the world,
Growing up,
Perhaps bringing your own parent into the world.
Challenges,
Opportunities,
Lessons.
The things your grandparent would like to try again.
The things your grandparent would do differently.
Now,
With a sense of your grandparent as a whole person,
Be present to the relationship between the two of you.
Be present to the tone and quality of the relationship.
Be present to the feelings of the relationship.
Be present without judgment.
Notice the relationship as it is right now.
Notice what seems satisfying as well as frustrating.
Notice hope and possibilities as well as any anxieties or misgivings.
Take in what is easily expressed and what is hidden.
Notice your own feelings without judgment in this moment with your grandparent right now.
Notice your grandparent's feelings of being with you.
Allow yourself to experience a deep,
Honest connection in this moment to hold people willing to share a dialogue together right now.
To hold people with experiences,
Hopes,
Possibilities,
Regrets,
Emotions.
Allow yourself to feel the shared gratitude and courage for coming together in this moment.
Now,
In your mind,
Allow yourself to greet your grandparent.
Feel the experience of connecting with words or touch.
And now,
Allow yourself to say whatever it is you wish to share with your grandparent freely,
In love,
And without judgment.
In stillness,
Picture yourself saying these words and watching as your grandparent listens to you.
Now,
Allow your grandparent to respond,
Giving them time if needed.
Listen to each word.
For a few moments,
Sit in dialogue like this with your grandparent,
Saying what wants to be said,
Asking any questions that come,
Exchanging moments of speaking with gentle time in between to listen,
To truly be heard,
To pause,
To reflect,
And to respond.
Take as much time as you each need to speak,
To question,
To pause,
Listen,
Reflect,
To respond.
When the dialogue feels done,
Take a moment to thank your grandparent for participating.
And when you are ready,
You will find yourself open to capture this experience with your grandparent and words.
You may find that your pen records it as a script or as a series of questions and answers.
Follow your pen as it flows.
Linger in conversation with your grandparent and whenever you are ready,
Take three deep breaths,
Open your eyes,
And begin writing your dialogue with your grandparent in your journal.
