Welcome.
If you're here,
You may know what it feels like to be unseen,
Unheard,
Or dismissed.
This meditation offers a space for you to come home to yourself,
To begin repairing what was abandoned,
And to reclaim the presence you always deserved.
Start by finding a position that supports your body.
You can sit in a chair with your feet grounded,
Or lie down and let yourself be fully supported by the surface beneath you.
Let your arms rest softly.
Let your breath slow.
When you're ready,
Close your eyes or lower your gaze.
Feel the points of contact between your body and the ground,
Or the chair.
With each inhale,
Allow yourself to take up just a little more space.
With each exhale,
Let go of what isn't yours to carry.
Go ahead and bring your attention to your breath.
Feel it enter through your nose,
And leave through your mouth.
Now,
Slowly scan your body from head to toe.
I want you to notice any areas that felt tight,
Numb,
Or tender.
There's no right or wrong way to feel.
You are simply observing with kindness.
Now,
Place one hand over your heart,
And the other over your belly.
Feel your own warmth.
Feel your own support.
This is a gesture of self-holding.
A way to say,
I am here now.
I'm not leaving myself.
Many of us experienced emotional abandonment long before we had words for it.
Caregivers who were physically present,
But emotionally absent.
Partners who couldn't hold space for our feelings.
Moments when we silenced ourselves to keep peace.
These experiences leave imprints,
But they are not the end of the story.
Now,
Imagine your younger self standing in front of you,
Noticing you,
Looking to you,
Not for criticism,
But for care.
You don't have to say much.
Just meet them with your presence.
Now,
Offer these words,
Silently or aloud.
I see you.
I see you.
You never deserve to be ignored.
I am here now.
Let's say it again.
I see you.
You never deserve to be ignored.
I am here now.
Let your breath deepen as you take in your own words.
You are showing up for the parts of you that were once left behind.
You are building trust,
Moment by moment,
Breath by breath.
Now,
I want you to picture a gentle light surrounding you.
A warm,
Soft glow that wraps around your shoulders,
Your chest,
Your back.
This is not about perfection.
It's about presence.
You are not abandoning yourself today.
Repeat quietly in your mind,
I am allowed to be here.
My needs matter.
My needs matter.
Let those words land in your nervous system.
Let them settle like a promise.
As we close this practice,
Know that emotional abandonment was never your fault.
You did what you had to do to survive.
And now,
In this moment,
You're doing what it takes to heal.
Begin to bring movement back to your body.
Wiggle your fingers and toes.
Let your shoulders soften.
Stretch if that feels good.
Let your next breath feel like an arrival.
Let's take one last breath in.
And let it go.
And remember,
I am able to stay with myself,
Even in pain.
And I am able to meet my needs with compassion.
