Welcome.
I'm glad you're here.
Today's meditation is about healing wounds and looking towards brighter days.
Let's start by finding a comfortable position.
You might be lying on your back with your legs out long,
Arms at your side,
Or maybe you choose to be seated today.
Whoever you are,
Soften.
If it feels safe,
Close the eyes,
Or maybe you find a gentle gaze.
And then bring your awareness to your breath.
Noticing each inhale and each exhale.
Noticing the depth of the breath,
How wide it is,
Maybe even the temperature.
And then notice that just by bringing your awareness here,
Your breath has probably already deepened.
Intentionally make the next inhale your deepest one yet.
Inhaling through the nose,
Exhaling through the mouth,
And letting go.
Maybe bring the lips back together now,
And begin what we call diaphragmatic breathing.
On the inhale,
You feel the lungs from the bottom to the top.
Feeling the belly rise,
And then the ribs expand,
Then the chest rises.
And as you exhale,
You empty from the top to the bottom.
First the chest lowers,
Then the ribs come back in,
And then the belly lowers.
And as you continue this deep diaphragmatic breathing,
Let your body soften.
Let your heart open.
And let your spirit arrive fully into this space.
Bringing the awareness to the top of the head,
Feel the scalp soften.
Feel the area between the eyebrows soften.
Maybe open and close the jaw,
Releasing any tension.
And soften.
Feel the arms,
The hands,
The shoulders relax.
Relax the belly,
The hips,
The glutes,
The thighs,
The knees,
Feel the calves settle into the earth or against the chair,
And finally relax the feet.
Releasing all the tension in the body,
Begin to imagine that there are roots extending from the base of your spine into the earth.
Grounding you,
Providing steadiness,
Support,
Allowing you to effortlessly stay right here,
Right now.
And repeat after me,
Either out loud or in your head,
I am still.
Safe.
I am held.
I am supported.
Take a deep breath in.
And a deeper breath out.
I invite you to bring one hand to your heart and one hand to your belly.
And bring your awareness to an area or a situation or a moment of pain or loss.
Maybe some old wound or hurt.
No judgment here.
Simply remembering and observing.
And then imagine that whatever it is that caused you this pain or this hurt,
Imagine that as small stones that you're holding in your palm.
You can look at these stones.
You can see that they're real.
Just like you know this pain is real.
But like these stones,
Our wounds don't define us.
You are not the pain that you feel.
How does that feel to know that you are not your thoughts,
Your wounds,
Or your pain?
Remember these words.
You are not your wounds.
You are the person who carries them.
And you have the power to set them down.
Take a deep breath in through your nose.
Exhale,
Open your mouth and feel a release.
Returning to that deep diaphragmatic breathing,
Or you're welcome to just return to your natural breath.
Bring your awareness back to these stones.
In your palm.
And this time,
Imagine that you're sitting next to a beautiful flowing river.
You can see the water flowing over the rocks and the limbs that have fallen into the river.
You might even notice that there's some animals around you.
You're sitting on the bank of this beautiful river.
And you take those stones in your hand,
Representing your pain or your wounds,
And you place them into the river.
Maybe you throw them into the river.
And as you watch,
The river carries them away.
The river is carrying your pain away.
How does it feel to let this go?
Repeat after me.
I release what no longer serves my highest good.
Deep breath in.
Deeper breath out.
Bringing your palms now empty,
Open on your thighs or your lap.
And as you let go of your hands,
Imagine a bright golden light pouring down from above you,
Coming to the crown of your head,
And entering your body.
You feel the light traveling down through the area between the eyes,
Down into your throat,
Through the heart,
And down into the belly.
This light is filling your body with warmth.
And love and renewal.
Softening the scars,
Bringing comfort to your heart,
And igniting your inner strength.
How does it feel to heal?
Repeat these words.
I am worthy of love and healing.
My heart is whole.
My spirit is resilient.
How does it feel to let go?
Deep breath in.
Deep breath out.
Now,
Feeling maybe a little lighter.
Maybe a bit healed.
Imagine yourself walking away from the river.
Walking into a radiant,
Beautiful future.
Strong.
Smiling.
Embracing joy.
See yourself thriving.
Surrounded by other people who have been or are on a similar journey.
All supporting each other.
Enjoying their beautiful surroundings.
How does it feel to know you aren't alone?
Hear these words.
My future is filled with possibility,
Joy,
And peace.
Deep breath in.
Deep breath out.
Deep breath in.
Invitation to bring those palms one to your heart and the other to your belly again.
Feeling your breath flowing in and out.
No judgment,
No control.
Simply observing.
Bring forth gratitude for this healing journey and your awareness that this is just the beginning.
What's shifted for you?
Even if it's so subtle.
My friends,
I hope you remember you are not your wounds.
You are the person who carries them.
You have the power to heal.
And the ability to set them down.
To heal yourself.
To find joy.
Take a deep breath in through your nose.
Open the mouth and release.
Gently bring your awareness back.
Back to the room.
Back to your body.
Back to the surroundings that you're within.
And say to yourself,
I honor my past.
I heal my past.
I heal my present.
And I step boldly into my future.
Gently blink the eyes open when you're ready.
Welcome back.
I am glad you're here.
