Welcome to your past,
Present,
And future self-guided meditation.
This is a space to gently meet yourself across time with the self you are right now,
The self you have been,
And the self you are becoming.
Begin by finding a comfortable seat,
Or you're welcome to lay down,
Whichever feels most supportive for your body today.
Let the spine feel long,
And the shoulders soften away from the ears.
The hands can rest in the lap,
Or beside the body.
The palms are welcome to face up to receive energy,
Or down to feel more grounding.
If it feels okay,
Gently let the eyes drift shut.
If not,
You're welcome to find a soft downward gaze.
Take a deep breath in through the nose,
And a slow exhale out through the mouth.
Once more,
Breathing in deeply,
And releasing fully.
Let the next breath find its own natural rhythm.
Settle into the body.
Feel the weight of yourself supported by the earth beneath you.
Notice the rise and fall of the breath,
The steady rhythm of your own being.
Begin to bring your awareness to this exact moment,
Right here,
Right now.
Notice the space that surrounds you,
The temperature of the air,
Quality of the light,
Any sound that drift in and out of awareness.
Now start to turn your attention inward.
How does the body feel today?
Is there any tension,
Asking for softness?
Is there a sense of ease,
Asking to be noticed?
Without getting caught in the need to change anything,
But rather observe.
Check in with the heart.
How are you feeling truly in this moment?
Allow whatever is present to simply be here without judgment.
This is your present self.
The you that exists in this exact breath.
Take a moment to greet this version of yourself.
To say quietly within the mind,
I see you,
I am here.
Now,
When you're ready,
Gently turn your awareness backwards.
Begin to look behind you into the great expanse of all that you have been.
Visualize your past self standing in front of you.
This may be a version of you from a year ago,
10 years,
Or as far back as childhood.
Whoever arrives,
Trust that they are exactly who needs to be seen today.
Take in this version of you.
Notice the way they hold themselves,
The look in their eyes,
The things they have carried.
Recognize all that they have walked through to bring you to this moment.
The seasons of growth,
The seasons of struggle,
The joy,
The heartbreak,
The lessons,
The quiet courage and determination.
See if you can feel what your past self might be proud of.
The risks they took,
The love they gave,
The mornings they got up and tried again.
Give your past self that pride,
Let it wash over them from you to them.
Notice if there's anything your past self needs to be forgiven for,
Anything they did not yet know how to do,
Anything they handled the only way they could at the time.
From this place of wisdom that you now hold,
Offer them softness,
Offer them grace,
Offer them understanding.
Now imagine both hands coming to rest in an offering in front of you.
In your palms is a soft,
Glowing bubble of light.
Choose its color.
It might be a warm gold,
Soft pink,
Or maybe a healing green.
Let the color appear naturally.
Inside this bubble,
Place everything you'd like to offer your past self.
Maybe it is forgiveness,
Maybe it's reassurance,
A whisper that they made it through.
Maybe it is love,
Pure and unrelenting.
Any words that come to mind,
Let the bubble fill with whatever they most needed to hear,
To feel,
And to know.
When the bubble feels full,
Gently extend your hands and offer it to your past self.
Watch as they receive it.
Watch as the color and warmth move through them,
Soothing the places that once felt unsure.
And take a moment here to simply be with them.
And when you're ready,
Thank your past self.
They have brought you home to this moment.
Let them slowly fade into the soft light behind you,
Knowing they are forever a part of you.
Now,
Begin to gently turn your awareness forward.
Visualize a path stretching out in front of you,
An inviting direction to take.
With each breath,
Take a step forward along this path.
Step by step,
Breath by breath,
You walk towards your future self,
Knowing there is no rush here.
The path is yours.
Up ahead,
You begin to see them,
Your future self,
Standing in the light,
Waiting for you with quiet patience.
As you draw closer,
Take in this version of you.
Notice the way they carry themselves,
The softness in their face,
The wisdom in their eyes.
Notice what they have grown into,
The qualities they embody,
The love they have welcomed in,
The dreams that they have stepped into.
How does it feel to stand in front of them?
Allow your future self to feel real.
Allow them to feel possible.
Once again,
Bring your hands to touch out in an offering in front of you.
A new bubble of light begins to form in your palms.
Choose its color,
Whatever comes to mind.
Glowing softly between your hands.
Inside this bubble,
Place everything you would like to offer your future self.
Perhaps it is encouragement for the path still ahead.
Perhaps it is trust.
Perhaps it is permission to grow and soften,
To receive and to become.
Let the bubble fill with all that you wish to gift forward.
Once it feels full,
Gently extend your hands and offer the bubble to your future self.
Watch as they receive it with open arms.
Watch as the color moves through them,
Lighting them from within.
Notice the way they smile at you,
Knowing exactly where this gift came from.
Take a moment here.
Listen.
Your future self may have something to offer back to you.
A word,
An image,
A feeling.
When you're ready,
Thank your future self.
Trust that they are waiting for you.
Growing alongside you with every breath.
Slowly begin to turn back along the path,
Step by step,
Breath by breath.
You walk back towards the present moment.
As you walk,
Gather everything you have felt.
The pride,
The forgiveness,
The love offered to your past self.
The courage,
The trust,
The hope offered to your future self.
Let it all collect in the chest,
In the heart space.
A soft,
Glowing warmth that belongs entirely to you.
Arrive back in this space,
In the body,
In the breath.
Bring your hands one final time and place one on top of the other over the heart.
A new bubble forms.
The brightest yet.
Made from all that you have carried,
All that you have been,
And all that you are becoming.
Choose its color and let it glow beneath your palms.
Begin to offer that bubble to yourself,
To you in this moment,
To the you that is here,
Breathing,
Feeling,
Alive in this exact moment.
Feel as this bubble dissolves into the body.
Feel its warmth move through the chest,
The belly,
The limbs,
The crown of the head.
Feel yourself held by every version of you that has ever existed and every version still to come.
You are not separate from your past.
You are not waiting on your future.
You are whole right now in this breath.
I welcome you to repeat this mantra softly within the mind.
I honor where I have been.
I trust where I am going.
I am home in this moment.
I honor where I have been.
I trust where I am going.
I am home in this moment.
Take a deep breath in through the nose and a long exhale out through the mouth.
Begin to bring small movements back into the body.
Wiggle the fingers.
Wiggle the toes.
Roll the wrists and ankles.
Maybe a gentle stretch through the arms over the head and when you're ready,
With no rush at all,
Gently blink the eyes open.
Take in the space around you.
Carry this warmth with you and know that you are exactly where you need to be.
