Welcome to this guided meditation,
Threads of Me,
Honouring past,
Present and future.
Take a few moments to settle into your space.
Find yourself in a comfortable position,
Whether that is seated or lying down,
And notice your breath.
You don't have to do a special breathing pattern,
Just your breath as it is,
Your natural rhythm.
Notice where your minds and thoughts currently are,
Maybe thinking about something from today,
Or perhaps planning for later.
And what I want you to do is to imagine gently turning down the volume on those thoughts,
Not trying to stop them or get rid of them,
Just turning the volume down.
Next,
I'd like you to turn up the volume on your body.
Feel the surface beneath you supporting your body.
Gently lift your shoulders and let them soften and feel your spine elongate like a string of light running from the crown of your head down to the earth.
Unclench your jaw,
Soften your brow,
Let your hands rest where they feel comfortable and take a slow deep breath in and release with a sigh.
Letting go of any tension that you may be holding.
And repeat that and take a few more breaths here.
So a slow,
Full,
Deep breath in and release with a sigh.
And as you continue to breathe,
Invite in a sense of safety and calm to surround you.
Imagine a soft,
Warm light above your head,
Like the glow of the sun just before dusk,
Flowing down gently to cover your whole body.
This light is protective,
Nurturing and non-judgmental.
It's here to hold you,
To keep you safe as you travel within.
Bring your attention to your heart space.
Imagine a gentle,
Golden thread connecting the present you to every version of yourself,
Past and future.
This thread is strong but soft and it holds love,
Compassion and understanding.
With each breath,
Allow it to feel warmer and stronger,
Reminding you that you are supported no matter what arises.
Now gently call in your inner witness,
Your compassionate self who will guide you through this meditation.
This part of you is steady,
Wise and kind.
Imagine them sitting quietly beside you,
Offering reassurance.
I am here,
You are safe,
We will move at a pace that feels right.
Take a moment to breathe with this presence,
Letting a sense of calm settle deep within.
When you feel ready,
Allow a vision to appear before you.
In your mind's eye,
See a quiet sunlit place,
Perhaps a garden,
A peaceful room or a meadow.
Here,
There's no rush,
No expectation,
Only the gentle invitation to notice,
To observe.
To connect.
The air is soft and warm,
Carrying the promise that whatever arises is met with love and care.
In this safe space,
You notice an old,
Beautiful photo album resting on a chair.
Its cover is soft and worn,
Familiar,
And it carries your name.
You know this album holds the story of your life,
Every age,
Every version of you,
Woven together in a golden thread of love and resilience.
Take a deep breath.
Feeling the gentle weight of the book in your hands.
Notice the texture of the cover,
The soft smell of its pages.
This is your story,
Your journey,
And it's held tenderly,
Ready for you to explore at your own pace.
As you lift the album,
Allow your attention to rest on the first page,
The photograph of yourself as a newborn.
Pause here and breathe.
You may feel joy,
Love,
Or tenderness.
You may feel emotion that surprises you.
Whatever arises,
Notice it without judgment.
Whisper silently,
I see you,
I honor you,
You are safe,
You are loved.
Take a slow,
Gentle breath,
Sending reassurance to this youngest self.
Turn the page and see yourself as a toddler,
Exploring the world with wonder and curiosity.
Perhaps there were stumbles along the way,
Moments of fear or confusion,
Yet here you are.
Thank this little one for their resilience,
For the joy they carried despite the challenges.
Let them feel your presence,
Letting them know they are protected,
Held,
And never alone.
Moving forward to the child you once were,
Maybe in primary school.
Learning and growing,
Laughing,
Sometimes hurting,
Always trying.
Sit with them for a moment.
What do they need to hear from you now?
What words of comfort,
Recognition,
Or encouragement would ease their heart?
Offer gratitude for their perseverance,
For their creativity,
Their imagination,
And their unspoken bravery.
Turn the pages to your adolescent self,
Perhaps a teen,
Questioning,
Pushing against boundaries,
Learning about friendships,
Identity,
And emotions.
Speak kindly to them.
You are enough,
You are doing your best,
You are seen.
Take a slow breath in,
Feeling their presence in your chest,
And exhale a gentle acknowledgement of all they carried for you.
Now,
A young adult,
Stepping into independence,
Facing the world with hope,
Sometimes doubt,
Sometimes courage.
Thank them for taking the steps,
For making choices that led to you now,
For holding yourself together,
Even when life felt heavy.
Remind them that they were never alone,
Your present self is here,
Holding the space for them.
Flip through the pages to the adult you are now.
Look at yourself fully with compassion,
Recognizing your journey,
Your lessons,
And your resilience.
See the strength,
The growth,
The love that you have cultivated.
Breathe in gratitude for your own presence,
And breathe out any tension or lingering judgment.
You have come far,
And you are exactly where you are meant to be.
Now,
Gently turn to the last page of the album.
There is a photograph of your future self,
The person you are becoming,
The one you wish to meet.
How old are they?
Notice how they stand,
How they move,
The energy they radiate.
Are they smiling,
Calm,
Confident?
Observe the small details,
The way they carry themselves,
The light in their eyes.
Take a breath,
And invite them to speak.
What message do they have for you?
Perhaps they share reassurance,
Encouragement,
Or wisdom.
Listen closely.
Allow their energy to fill you,
To inspire,
And to guide you.
Know that the qualities you see in this future self are already within you,
Waiting to be nurtured.
Thank them for being there,
For showing you the path forward.
Take a few moments now to hold all these versions of yourself together,
The baby,
The child,
The teen,
The young adult,
The adult,
And your future self.
See them side by side.
Feel the continuity of your life,
The thread of resilience,
Love,
And courage that runs through every page.
Let gratitude fill you for every version of you,
For all the times you persisted,
For all the times you chose life and love.
Slowly bring your awareness back to the present moment.
Feel the ground beneath you,
And the breath in your lungs,
The gentle rise and fall of your chest.
Just sit and notice your breath for a moment.
Keep with you the love and reassurance you offered to your past self.
And the inspiration you received from your future self.
Know that you carry them all within you as you move forwards.
When you feel ready,
Gently close the album,
Carrying its energy in your heart.
Wiggle your fingers and toes.
Stretch if you wish.
Softly open your eyes,
And take a moment to honour yourself for showing up,
For being present,
And for holding your own story with love.
You are whole,
You are seen,
And you are safe.
Know that you can return to this practice anytime.
Namaste.
