Hello,
This is Ramey from Create Balance Method.
Thank you for joining me today in the Father Wounds Meditation.
Before we begin,
Let's find ourselves a nice comfortable position,
Either seated with our back,
Neck and head supported or laying down.
When you are in your resting position,
I want you to begin by taking a couple of deep breaths through the nose and out through the mouth.
I want your exhales to be a tiny bit longer than your inhales and I want you to fully experience this act of breathing.
Notice how your body gets affected by the inhale that comes in through your nose and by the exhale that leaves your mouth.
Please make sure that your exhales are a tiny bit longer than your inhales,
Even if it's just for a couple seconds longer.
What this does is it relaxes the nervous system.
Continuing with your focus of being right here in this moment and the act of breathing,
I want you to allow yourself to fully experience the inhales and the exhales.
Now we will begin with a quick body scan starting at the top of your head,
Noticing if your scalp is relaxed,
If your forehead and eyebrows are soft,
If your cheeks,
If your mouth is soft,
And if your jaw is clenched or if it's flopped and relaxed.
Moving on to your neck,
Making sure that your neck,
Your shoulders,
And your upper back are all soft.
Now we will look at your chest and your abdomen area,
Making sure that both areas are relaxed and soft.
Your whole back,
Top and bottom,
Should also be relaxed,
Just allowing gravity to do its work.
Your thighs are also soft,
Your kneecaps are resting,
Your feet are gentle,
And all your little toes are relaxed.
Your arms are relaxed and soft,
Even your elbows and your fingers.
I want you now to envision a beautiful white fluffy cloud waiting for you outside your window.
You safely climb to this cloud and allow it to ascend into the sky,
Going further and further away from your position,
Taking you higher and higher into a quiet space.
The further you go up,
The more relaxed you continue to become.
You're noticing that your body is softening and any tension that you may have previously had is just washed away.
Here the silence is loud and you feel peace in your heart,
This cloud takes you even higher and higher and higher,
Taking you way up into the sky where there is no one else.
You see a few other clouds in the horizon,
Soft,
Floss-like,
And almost like a dreamland.
You relax here even further as the cloud takes you towards a staircase.
The staircase has 10 steps that descend down.
You begin your descend down and with each step you take,
You relax even more.
10,
9,
8,
7,
6,
Completely relax now,
5,
4,
3,
2,
1,
0,
Resting here,
Soft,
Open and relax.
At the bottom of the stairs leads you to a lake.
You walk towards this lake,
Get your feet wet and this water is so inviting that you wet your whole body.
Everything in this lake leads you to a passage which further takes you to a beautiful waterfall.
This waterfall is shining underneath rays of sunlight and the water is clear and safe and warm.
You notice that underneath the waterfall is a door.
This door leads you to your childhood memories.
You enter that door with excitement and you find a seat.
I want you to allow here the space for whatever that needs to be brought up to simply come,
To simply be heard and validated and accepted by you regardless of how unlikely it may sound or feel,
Trusting whatever surfaces.
I want you to think of a time in your life or times in your life when you were working towards perfection.
You were always producing,
Maybe even going overboard for others or for yourself so that you would become indispensable.
Maybe a time you seek to rescue others or you turned so reliable where no one could do anything without you as you were constantly providing,
Allowing whatever to come up to just be trusted,
Taking your time.
And if nothing comes up for you here,
Just creating space for it to perhaps rear its head later on.
If something did come around,
I want you to ask yourself gently why it is that you do this,
Why you try to overcompensate.
What is it that you are trying to make known?
What is it that you're trying to fulfill and prove?
Just being open to any insights that come your way.
I want you now to think of your childhood when you felt like you didn't get the support you needed because your father or father figure did not step up for whatever reason.
A time when your father was not emotionally available,
When you felt like care,
Attention and support was not consistent and perhaps this made you feel abandoned or it made you retrieve or it made you shut down.
Again,
Allowing the space or whatever to come up to come when it is ready.
I want you to feel those feelings of disappointment,
Sadness or even betrayal or whatever it is that you are experiencing in this moment.
This is a container to fully experience all the ways that your father did not step up.
Sometimes when you felt that there was no security and stability,
Fully feeling these experiences and emotions that arise.
It is safe for you to feel and when we feel this way,
We can allow it to unpack.
Now I want you to invite to your mind your father or father figure but an upgraded version,
The person that's more in tuned with his emotions,
More sensitive,
More providing,
More emotionally available and definitely more present.
Someone who is mature and feels trustworthy.
It can be your actual father or someone that you've seen in real life or on TV that you think would have been a good father.
Being this person now,
He apologizes to you for not being there the way he should have but promises to do better.
He tells you that he wants you to know that he's proud of you and that you can ease the bravery for now for you have him to fall back on.
You don't have to constantly be the doer and the provider and be so action oriented.
You can fall back a little bit.
Knowing this just brings a sense of lightness to your heart.
You can breathe a little more.
You realize that it's now time for you to relax a little bit.
In fact,
You can start to ease yourself and allow yourself to be taken care of instead of constantly being the one to take care of others.
You understand that it's time to feel safe to receive and to come as you are.
Soft,
Protected,
Worthy and safe.
And going forward every time you feel like you have the need to overcompensate,
To feel worthy,
To feel valued,
To compensate by doing,
To feel safe and indispensable.
All you have to do is remember this feeling of security so you may soften.
Inviting back some awareness now to this realm.
Start by taking intentional deep breaths through the nose and out through the mouth.
Maybe connecting with the temperature of the room.
Wiggling your fingers and your toes,
Slowly inviting yourself back to your day,
To your body.
Thank you for joining me in this Father Wounds meditation.
Please repeat this session as often as you can for reprogramming to take place.
Thank you.
