Family Constellation Therapy

The Family Constellation method is a therapeutic approach designed to help reveal the hidden dynamics in a family or relationship in order to address any stressors impacting these relationships and heal them.
This alternative approach may help people seeking treatment view their concerns from a different perspective.

This is a very slow pace meditation.

If this is a new term for you I suggest researching it online to better understand the power of this method. Don't hesitate to contact me for any questions.

Transcript

Music Begin by making yourself comfortable.

Sit or lie down.

Allow your back to be straight.

This is a very long guided meditation,

So I suggest to sit so you won't fall asleep.

But if it happens,

Don't worry,

There is nothing bad about falling asleep during guided meditations.

Your hands could be resting gently in your lap or at your side.

Soften your gaze and slowly close your eyes.

Take a deep slow breath and focus on the air coming into your lungs and then going back out.

Breathing in fully and exhaling slowly.

Breathe in through your nose and out through your nose or mouth.

Feel your stomach expand as you inhale and relax and let go as you exhale.

Begin to let go of noises around you.

Begin to shift your attention from outside to inside yourself.

If you are distracted by sounds in the room,

Simply notice this and bring your focus back to your breathing.

Now slowly bring your attention down to your feet.

Begin observing sensations in your feet.

You might want to wiggle your toes a little.

Just notice without judgement your feet.

You might imagine sending your breath down to your feet as if the breath is travelling through the nose,

To the lungs and through the abdomen all the way down to your feet and then back up again out through your nose.

When you are ready,

Allow your feet to dissolve in your mind's eye and move your attention up to your ankles,

Calves,

Knees and thighs.

Observe the sensations you are experiencing throughout your legs.

Breathe in through and breathe out of the legs.

If you notice any discomfort,

Pain or stiffness,

Don't judge this.

Simply notice it.

Observe how all sensations rise and fall,

Shift and change moment to moment.

Notice how no sensation is permanent.

Just observe and allow the sensation to be in the moment just as they are.

Breathe in through and out from the legs.

On the next out breath allow the legs to dissolve in your mind and move to the sensations in your lower back and pelvis.

Softening and releasing as you breathe in and out.

Slowly move your attention up to your mid back and upper back.

You may become aware of sensations in the muscles,

Temperature or tensions.

With each exhalation you may let go of tension you are carrying.

Then very gently shift your focus to your stomach and all the internal organs.

Perhaps you notice the feeling of clothing,

The process of digestion or the belly rising or falling with each breath.

As you continue to breathe bring your awareness to the chest and heart region and just notice your heartbeat.

Observe how the chest rises during the inhalation and how the chest falls during the exhalation.

Let go of any judgements that may arise.

On the next exhalation shift the focus to your hands and fingertips.

See if you can channel your breathing into and out of this area as if you are breathing into and out from your hands.

If your mind wanders gently bring it back to the sensations in your hands.

On the next exhalation shift the focus and bring your awareness up into your arms.

Observe the sensations of lack of sensations that may be occurring there.

As you exhale you may experience the arms soften and release tensions.

Be with the sensations here.

It could be tightness or holding.

You may notice the shoulders moving along with the breath.

As you breathe you may feel tension rolling off your shoulders.

On the next exhalation shift your focus and direct your attention to the scalp,

Head and face.

Observe all of the sensations occurring there.

Notice the movement of the air as you breathe into or out of the nostrils or mouth.

As you exhale you may notice the softening of any tension you may be holding.

And now let your attention expand out to include the entire body as a wall.

Bring into your awareness the top of your head down to the bottom of your toes.

Feel the gentle rhythm of the breath as it moves through the body.

Take a full deep slow breath.

Exhale fully and let it go.

Take another deep slow breath.

And as you breathe out just allow your whole body to relax fully.

Notice if there is any tension left.

Trugging your shoulders and letting them drop.

And now let your attention expand out to include the entire body as a wall.

Imagine a line.

Imagine a line or a string.

Imagine that the numbers from 1 to 10 are spaced out along the line.

Now make the distance between number 2 and number 3 double the distance between 1 and 2.

And the distance between 3 and 4 is twice the distance between 2 and 3.

And so on.

Each number is separated by twice the distance of the previous number.

And just imagine going along that line from 1 to 2 and 2 to 3,

3 to 4.

And the distances between each number gets longer and longer.

As you think about that line just imagine that in your mind you are sliding along the line.

And as each number passes you get more relaxed,

More at ease.

And you can just feel yourself sinking down and down.

Your breathing will get slower and your pulse will get deeper.

As each number comes along it gives you more time to relax,

To let go.

When you reach 10 you can allow yourself to drift down and down.

Deeper and deeper.

More and more relaxed.

Allow that feeling to develop.

You don't have to think.

You don't have to do anything.

All you have to do is to enjoy that lovely feeling of deep,

Deep relaxation.

You can forget about everything.

Just allow your mind to drift away.

Each breath out is taking you deeper and deeper.

Allow your mind to think of something you can write letters on.

A blackboard or a big blue sky.

Whatever you want.

Imagine writing the letter A and then just imagine wiping it away.

Imagine the letter B and then imagine the letter B being wiped away,

Disappearing in any way you want.

Keep on thinking of the next letter and as you wipe away the next letter you can feel yourself loosening,

Relaxing,

Getting more and more comfortable.

As each letter disappears you can become more and more relaxed.

You relax more and more until it becomes too much trouble to think of the next letter and then you can just relax completely.

Allow your mind to drift away to a place where there is nothing to think about.

Nothing to worry about.

Never relaxed,

Peaceful and calm.

Now there is a door in front of you.

Observe the door.

Notice the details of this door.

Touch this door.

Gently put your fingers on the handle and open the door.

You are in a wonderful landscape.

Notice the details around you.

Observe the sky.

Walk around.

Try to hear the sounds of this wonderful place.

Enjoy this place.

Keep walking until you find an enormous field.

Imagine that there is an enormous clock on the ground.

Walk inside the clock.

Take a moment to feel your emotions,

How you feel here in the middle of this clock.

Your grandparents from your mother's side are approaching the field.

Where do they go?

Try to observe where they go.

Are they on the clock?

On which number?

Are they staying together or walking separately?

Observe them until they stop somewhere on the clock or outside the clock.

Your grandparents from your dad's side are now approaching the field.

Where do they go?

Try to observe where they go.

Are they on the clock?

On which number?

Are they staying together or walking separately?

Your mom now is approaching the field.

Where does she go?

Try to observe where she goes.

Is she on the clock?

On which number?

Where exactly in the field does she stop?

Now your dad is approaching the field.

Where does he go?

Try to observe where he goes.

Is he on the clock?

On which number?

Where exactly in the field does he stop?

Now where do you want to go?

Do you still want to stay in the center of the clock?

Or do you feel like moving around and stopping in some other place?

Take a moment to place yourself somewhere and observe all your family members where they are.

Take a bird's eye view of the entire picture.

Take a moment to feel your emotions now.

Feel your emotions now.

Get your grandparents from your mom's side.

What is happening?

Are they talking?

Do you hug each other?

Are they in two different places?

Take some time to observe your emotions.

Hug them.

Give them love and gratefulness.

Take their hands and walk them to the top of the number 9 on the clock.

Whatever you feel,

Observe it and take your time to digest this change.

Take a moment to feel your emotions now.

When all of you feel okay,

Then you can leave them there and approach your grandparents from your father's side.

What is happening?

Are they talking to you?

Do you hug each other?

Are they in two different places?

Take some time to observe your emotions.

Hug them.

Give them love and gratitude.

Take their hands and walk them to the top of the number 3.

Whatever you feel,

Observe it and take your time to digest this change.

Take your time to observe your emotions.

When you and your grandparents feel ready,

You can leave them and approach your mother.

What is happening?

Is she talking to you?

Do you hug each other?

Take some time to observe your emotions.

Now take her hand and walk her to the top of the number 10.

Whatever you feel,

Observe it and take your time to digest this change.

Hug her.

Give her love and gratitude.

Take her hands and walk her to the top of the number 10.

What is happening?

When you and your mom feel ready,

You can leave her and approach your dad.

Where is he?

Is he talking to you?

Do you hug each other?

Whatever emotion arises,

Feel it,

Accept it.

Hug him.

Give him love and gratitude.

Take her hand and walk her to the top of the number 10.

Now take his hand and walk him to the top of the number 2.

Whatever you feel,

Observe it and take your time to digest this change.

Take her hand and walk her to the top of the number 10.

What is happening?

When you and your dad feel ready,

You can walk away.

Give her love and gratitude.

Take her hands and walk her to the top of the number 10.

With a big feeling of gratitude and compassion towards your family,

You can walk on top of the number 12.

Your whole family is behind you.

They can see you,

But you can't see them unless you turn.

Dissolve the clock on the field and just observe your constellation.

You all look ahead.

You have your life ahead.

Your family back to your ancestors gave you love,

Strength,

And love.

You are the one who is in charge of your life.

They are part of your life,

But they are not your life.

You and only you have the strength to take your life into your own hands.

Now just feel and observe your family constellation.

You are the one who is in charge of your life.

You are the one who is in charge of your life.

You are the one who is in charge of your life.

You are the one who is in charge of your life.

You are the one who is in charge of your life.

You are the one who is in charge of your life.

You are the one who is in charge of your life.

You are the one who is in charge of your life.

The time to return is slowly approaching.

Say bye to your family.

They are happy,

Smiling and full of love for you in their own way.

You are the one who is in charge of your life.

You walk back to the door.

You are the one who is in charge of your life.

You are the one who is in charge of your life.

You open the door and close it behind you.

Take some time to observe your emotions.

Now I will count from 5 to 1.

And at the end you will get back into the present moment.

5 4 3 2 1 Move your fingers,

Your toes,

Stretch your body.

And when you are ready,

Open your eyes.

And when you are ready,

Open your eyes.

And when you are ready,

Open your eyes.

And when you are ready,

Open your eyes.

And when you are ready,

Open your eyes.

And when you are ready,

Open your eyes.

And when you are ready,

Open your eyes.

And when you are ready,

Open your eyes.

Reviews

I really enjoyed this guided meditation. It really calmed me down. I’ve found this style of alternative therapy really helpful with the types of inherited trauma I’ve been experiencing and dealing with. Thanks

Very powerful. Emotional and soothing at the same time. Thank you 🙏.