You're here because you're hurting.
Somewhere,
Somehow.
There's a part of you that is suffering or struggling.
A part of you that is holding on to old hurt.
And maybe it's difficult for you to imagine a time when you might be able to live without holding on to that hurt so tightly.
This hurt that has become its own story.
Woven in and around your being.
Feeling so deeply ingrained and almost impossible to extricate yourself from.
We often fantasize about being free from the memory of the things that haunt us.
The things that are painful to remember.
We long to skip to the step where the painful part is over and we're living with more ease,
More joy.
In reality,
We're stuck in a loop of revisiting past hurts and old wounds.
Replaying their thorny detail over and over again.
And we're not always quite sure why.
Something I'd like you to consider is that it's unlikely that you're revisiting these wounds because you want to relive that pain.
Instead,
It's likely that what you really want is to have that pain acknowledged.
Because you went through something.
And you need to know that you're justified in the hurt you feel as a result of it.
Sometimes we fear letting go of the hurt itself because we think we'll also be letting go of the right to have our experience acknowledged and our feelings validated.
But when we honor our experience,
When we validate our own feelings,
We create a space where we're able to release the pain without diminishing how the pain has impacted us.
We retain the wisdom,
But we heal the wound.
So let's take a few moments together now to honor the experience of what hurts so we can begin to release the pain.
I'd like you to know you're in a safe space here,
A supported space.
And I'd also like to encourage you to trust your body's cues.
Nothing should feel unsafe or uncomfortable here.
And you can pause this meditation at any time if you just need a moment.
Let's begin.
Please be comfortable wherever you're sitting.
Perhaps you'd like to close your eyes if they're not already closed.
Allow your body to relax,
Noticing any tension you might be holding in your hands,
In your jaw,
In your shoulders,
Or anywhere else.
Anywhere else.
Take a deep inhale and a slow exhale.
Noticing how it feels to release,
To let go.
Let's do that again.
Deep inhale and a slow exhale,
Allowing your breath to be a vehicle of release.
So simple,
So accessible,
So effective to be able to use our breath to bring peace and ease to our body.
Now allow your breath to be easy,
Inhaling and exhaling at your natural rhythm.
I'd like you to imagine you're sitting in a room where you feel safe and comfortable and relaxed.
Maybe it's the room you're in now.
Perhaps it's another space.
This room is peaceful and soothing.
You feel at ease here.
As you sit in this space of safety,
I'd like you to bring to mind an old hurt you're holding on to.
Something you're ready to release.
Please know you don't have to replay the details of the experience that was hurtful for you.
You don't have to relive anything.
You're simply bringing to mind the feeling of hurt without diving into the details of what caused it.
We're not dissecting the experience.
We're honoring the emotion.
As you remember this feeling of hurt,
There may be some more feelings that come up for you.
Perhaps sadness or anger,
Maybe shame.
Try to meet yourself in this moment with compassion and without judgment.
Take some deep breaths,
Noticing once again how every exhale is a release.
We're going to honor your hurt now by using some affirmations.
And if it feels good for you,
You can repeat these aloud after me.
I acknowledge the impact this hurt has had on me.
I honor the way I have handled this hurt.
I don't need to hold on to this hurt any longer.
This hurt isn't mine to carry anymore.
It is safe for me to let go.
Once again,
Allow yourself space and grace if any big emotions are floating up for you right now,
Knowing that all your feelings are valid.
Allow yourself space and grace if any big emotions are floating up for you right now,
Knowing that all your feelings are valid.
They are.
It's okay.
You're okay.
You're doing just great.
Now,
I'd like you to imagine that you're walking towards a window.
Perhaps in the room you're in now,
Perhaps in the space you're visualizing.
The view outside the window is a landscape that soothes you.
Looking out of this window,
You feel at peace.
You also feel strong,
Confident,
Capable.
I'd like you to open the window now,
Breathing in the fresh,
Replenishing air.
As you stand there,
Looking out at the soothing view,
Breathing in the energizing air,
I'd like you to bring to mind any lingering memory of the hurt you want to release.
And on your next exhale,
I want you to let go of that hurt,
Letting it leave your body,
Letting the air outside take any remnants of what remains.
Knowing that you've acknowledged the hurt,
You've honored the hurt,
And it's safe to let go now.
This isn't yours to carry anymore.
If you'd like to take a few more breaths here,
That's fine.
Allow yourself some extra time if you need it.
When you're ready,
I'd like you to gently pull the window closed,
A symbol of the closure you've created,
A symbol of a new beginning.
Imagine yourself returning to the spot you're now sitting in,
Allowing your breath to be easy,
Allowing your heart to be light,
Allowing your body to feel safe.
Take a few moments and then gently open your eyes,
Reconnecting with the space around you.
Notice how you feel now.
Perhaps you feel a sense of renewal,
Maybe you feel a little tender after our ritual of release.
Once again,
Meet yourself with kindness and compassion.
I hope this meditation was useful for you,
And remember that you can return to it whenever you wish.
You may find that there's another hurt you'd like to release,
Or you may find that there's another hurt you'd like to release,
Or you may wish to repeat the exercise using affirmations of your own.
Above all,
I'd like you to remember that every exhale is an opportunity to release,
And you can use your breath as an instrument to help bring you peace and ease at any time.
Please do feel free to leave a comment if you'd like to share your experience of this meditation with me.
I read all your comments and I love hearing from you.
Thank you so much for joining me today,
Sending love from my heart to yours.
