In this five minute guided meditation,
You'll reconnect with your teenager by visualizing them standing before you,
Along with both their highest self and shadow self.
Through this visualization,
We'll focus on accepting every part of your teen,
Offering them love,
Hope and support in their entirety.
So find a comfortable position,
Take a deep breath and let's embark on this journey together.
Begin by finding a comfortable position,
Either sitting or laying down and gently close your eyes.
Take a deep breath in,
Feeling your belly expand and slowly exhale,
Releasing any tension you might be holding.
Allow the muscles in your jaw to relax,
Your mouth to fall partially open,
Letting your shoulders drop and feel the surface beneath you supporting your weight.
With each inhale,
Invite in a sense of calm and with each exhale,
Let go of any heaviness.
In your mind's eye,
Visualize your teenagers standing right there in front of you.
See them as they are today,
Perhaps with a smile,
A frown,
An expression of uncertainty,
Fear,
Doubt.
Notice the details,
Their posture,
The look in their eye,
Their presence.
Now bring your attention to the space around them.
As you continue to breathe,
Begin to notice the two other figures standing right there beside your teen.
To one side of your teen,
See their highest self,
The part of them that is full of potential,
Love,
Wisdom,
So many dreams.
This is the version of your child that shines brightly,
Embodying all that they aspire to be.
Notice how they stand tall,
Confident,
Open.
They're filled with hope for the future.
Now turn your attention to the other side of your teen.
Here stands their shadow self,
The side that is uncertain,
Questions everything,
That feels fear and worry about what lies ahead.
Notice the vulnerability and the hesitation.
This part may appear smaller,
Perhaps hunched or looking away.
Take a moment to acknowledge both of these aspects.
They are both part of your child,
Equally important and deserving of your love.
Now imagine gently asking both the highest self and the shadow self to step back into the center,
Merging with your teen.
Watch as they come together,
Side by side,
Returning to form a complete whole.
See your teen standing before you now,
Embodying all of their light,
Potential,
Worries,
And doubts.
Take a deep breath in.
And as you exhale,
Silently repeat these words.
I see all of you.
I accept you as you are.
I love you completely.
Visualize a warm light radiating from your own heart.
It envelops your teen.
This light represents your love,
Your belief in them,
And your willingness to support them,
No matter which part of themselves they are experiencing at any given moment.
Deep breath in.
And as you exhale,
Let that image of your teen gently fade,
Knowing that the love you offered remains with them.
Slowly bring your awareness back to your body.
Notice the surface beneath you,
The weight of your body being supported,
And the rhythm of your breath.
Gently wiggle your fingers and toes,
Bringing yourself back into this present moment.
When you are ready,
Slowly open your eyes.
Carry this sense of acceptance and compassion with you,
Knowing that your teen is a blend of many parts,
Each worthy of love and understanding.
You are here to witness,
Support,
And guide them through all of it.
Thank you for taking this time to embrace your teenager fully,
Light and shadow,
Strengths and doubts.
Parenting is about loving the whole person,
And today you've taken a powerful step towards deepening your connection with your teen.
May you continue this journey with openness,
Patience,
And unwavering love.
