Hello dear one and good to have you here.
My name is Melina and I welcome you to this meditation.
Today you are taking time for yourself,
For a part of you that may have been ignored or wounded for a long time.
Together we are tending to experiences where you felt small,
Hurt or left out.
You are invited to understand and to begin healing.
Now to start please find a comfortable position,
A place where you feel safe and held.
Then gently close your eyes and take a deep breath in and slowly exhale.
Very well.
Before we travel back into your own story I want to invite you into a brief shift in perspective.
Imagine for a moment you're someone who feels deeply inadequate inside.
Maybe you often feel insecure,
Unseen or unloved.
Maybe you've learned to shrink yourself before others can do it for you or the opposite you've learned to make yourself bigger and stronger than you actually are so no one can see what's actually behind it.
And now I want you to imagine someone in your environment.
Someone alive.
Someone bold.
Someone radiant.
With a big voice an open heart and a passion for life.
Seeing through things.
Maybe this person dares to express what they love,
To speak up,
To dream out loud.
The very things you never allowed yourself to do.
And then suddenly there's a feeling,
A tightness in your chest,
A sting in your belly,
Jealousy.
Their light reflects your own unhealed pain and next to them you feel not enough.
Sometimes when people can't hold that pain they reach for something that gives them momentary relief.
Mockery.
Dismissal.
Rejection.
It feels like power for a brief moment but it's really just a way to escape powerlessness.
This is what jealousy can feel like.
Not strength but just pain which is too big to carry.
And now I invite you to gently return from this perspective and come back to yourself and recognize all the words,
The looks,
The rejection you may have once received.
They had nothing to do with your own worth.
It was never your fault.
It was their pain,
Not yours.
I want you to really let this truth settle in your body.
Let it breathe in you for a moment.
Very good.
Now I invite you to travel back in time to a moment in your life when you felt small,
Hurt or left out.
Imagine you're entering this space.
Maybe it resembles a classroom,
A schoolyard or your childhood home.
And there they are,
The younger version of you.
You can see how they feel.
Maybe sad,
Maybe ashamed or hurt.
Maybe they are trying to become invisible.
Approach this younger self with the loving presence you have today.
And now look closely.
What exactly do you see?
Maybe a child or teenager with so much heart.
Someone who dared to show something.
Who was alive,
Curious,
Courageous.
Others couldn't see that like back then or were blinded by it.
So they projected their own insecurities onto this child.
Now,
If you want to,
You can say something to this younger you.
Maybe something like,
It was never your fault.
You were never wrong.
You were alive,
Brave and real.
And exactly that triggered others because they couldn't feel their own worth.
Really let this word sink into your younger self.
And now imagine behind you both a warm golden light begins to shine.
This light resembles your dignity,
Your worth,
Your aliveness.
It was always there and it is to this day,
Even when others are trying to dim it.
Watch as your younger self maybe begins to lift their head.
As the shame starts to melt.
As strength and pride slowly return.
If it feels right,
You can reach out your hand and say,
You are just right,
Exactly as you are.
Your light belongs only to you.
Let it shine.
Once you feel ready,
You can let the scene gently fade away.
But carry the light,
The sense of dignity with you into your body and to here and now.
Feel it spreading through your chest,
Your belly and your spine.
You are coming home to yourself in this very process.
Be aware of the fact that today you reclaimed a part of you.
A part that had been hidden under someone else's pain.
Take a few deep breaths.
Feel the ground beneath you and the space around you.
And when you're ready,
Gently open your eyes.
Thank you for gifting yourself this space today.
If you want to for the rest of your day,
You can carry this reminder with you.
That you never deserve to be made smaller.
You were never wrong.
And today,
You are allowed to shine again.
And whenever you should feel like making yourself smaller,
Remember,
It was their pain,
Not yours.
And your visibility will trigger only those who can't yet see themselves.
Thank you and have a good day.
