Hello,
My beautiful soul.
Welcome to my meditation.
My name is Anumiha Upalkar and today we're going to meditate to release anxious and avoidant attachment pattern and embody a secure attachment pattern.
Begin by finding a comfortable position.
You can either lay down or sit.
You can either close your eyes or keep your eyes open.
Whatever is comfortable for you,
Whatever feels safer to you,
Be in that position.
Let your hands rest gently.
Breathe in softly through your nose and exhale through your mouth.
Let's do that again just a little deeper.
Inhale and exhale.
Let your body begin to soften.
Let your thoughts slow down.
Let your heart begin to feel held right here in this safe moment.
Now gently bring your awareness to your chest,
Your heart space.
This is the center of connection,
The home of your longing and your love.
You may have learned to chase love or to run from it,
To fear intimacy or to crave constant reassurance.
You may have learned that closeness equals pain or that love means you have to earn your place.
But right now,
In this moment,
You are safe.
You are enough and you are allowed to love and be loved without fear.
Let's gently whisper these to your nervous system together.
You can repeat after me out loud or in your mind.
It is safe to receive love.
It is safe to stay when love is present.
I no longer abandon myself to keep someone close.
I no longer push away love out of fear of being seen.
I am learning to trust love that is calm,
Consistent and clear.
My love,
Feel the weight of those words settling into your body.
As you breathe,
Imagine soft golden light filling your chest.
Feel the warmth,
The steadiness and the care that's coming out from you to you.
If anxious energy arises,
Thoughts such as,
What if they leave?
Or,
Am I too much?
Just notice it like a cloud passing in the sky.
If avoidant distance rises,
I don't need anyone or this is too much.
Notice it though.
No judgment,
Only awareness.
Say these gently to yourself.
I am not my past patterns.
I am allowed to grow.
I am worthy of secure,
Safe and nourishing connections.
Let these words settle deep into your being,
Deep into your psyche.
Let your body believe them.
Let your heart soften to love.
Now take a deep breath in and breathe out.
Now visualize a version of you.
This version that you see in front of you is your future self.
This person is securely attached.
This person trusts in themselves.
They speak clearly.
They feel safe to express.
They do not panic in silence or closeness.
They love from a grounded place.
They know their worth.
They choose love without fear.
Feel this version of you.
Look at that version if you breathe.
Try to connect your breaths in sync and invite this energy to merge with your current version.
This is who you are becoming.
And deep within,
This is who you already are.
Inhale safety and exhale fear.
Inhale trust and exhale old protection.
Inhale secure love and exhale that secure love back.
And rest.
When you feel ready,
Slowly bring awareness back into your body.
Wiggle your fingers.
Maybe you can touch both of your palms together.
You can put your right hand on your heart.
Feel that breath.
And when you're ready,
Gently open your eyes.
You are safe.
You are loved.
And you are becoming secure.
One breath at a time.
Thank you for coming into this meditation.
I hope you have a great day ahead.
Namaste.
