Find yourself in a seated position,
Spine straight,
Feet on the floor.
You can start by closing your eyes or leaving your eyes open,
Softening your gaze at the floor,
Allowing yourself to just tune in to notice sounds in your space,
What is outside of your room.
Feel the connection of your body against the chair.
Notice your feet against the floor,
Your hands on your lap,
If they're clenched or relaxed.
Notice your clothes as they rest on your skin.
Pay attention to the temperature in the room.
Is it warm?
Is it cool or comfortable?
Let your body rest in the support beneath you,
Feeling the weight of your body being held.
If it feels right for you,
Place one hand on your belly and one on your chest.
And for the moment,
Feel your breath beneath your hands,
The rise and fall of your breath.
Allow yourself to sink further into your chair,
Feeling your feet on the floor.
Take a couple deep cleansing breaths with a longer exhale at your own pace.
Inhale through your nose,
Allowing your belly to expand.
Exhale through your mouth,
Releasing any tension.
Inhale through your nose,
Expansion.
Exhale through your mouth,
Release.
To bring more settled energy into your body,
Move your hands from your belly and your chest to opposite shoulders.
To give yourself a gentle,
Moving hug,
Allow your hands to slide down from your shoulders to your elbows with a gentle pressure,
And then come back to start.
Try this for several times,
Allowing yourself to tune in and see if you notice a shift.
Maybe a little bit deeper in your breath.
Maybe your heart rate goes down,
Or you feel a little calmer.
Sliding gently from the shoulders to the elbow.
Good.
Now release that and allow your hands in a comfortable position.
Tuning into the present moment.
Feeling again the rise and fall of the breath,
Steady and calm.
Let each breath remind you,
You are safe.
You are here.
You are supported.
Call on your team of allies to be with you and surround you.
It could be a team,
Including those who are alive or who has passed.
Imaginary people,
Animals or creatures,
Loved ones,
Grandparents,
Or even characters from movies or TV.
You decide who will be on your team of allies.
It can be as many or as few as you would like.
Imagine their faces,
Their bodies surrounding you,
Their energy.
Their energy embracing you,
Holding you,
Keeping you safe,
Giving you strength as they surround you.
Allow their protection.
They will be with you in this journey today.
As you continue to breathe deeply,
I invite you to think of a past trauma,
Difficult event,
Or situation that's caused you emotional pain.
Allow this memory to surface,
But notice that you are observing it from a distance,
As though watching a scene in a movie.
You're not in the event,
You are the witness.
Notice the details.
Where are you?
Who is there?
What is happening?
You may feel some emotions arise,
But remember,
You are in a safe place in the present moment.
You have the power to stay grounded.
If at any point this feels like too much,
Too overwhelming,
Pause this meditation,
Take some deep breaths.
You can give yourself that moving hug on your shoulders to your elbow,
Or hand on belly,
Hand on chest,
And rest.
Just return to that feeling of your body being supported.
When you're ready,
Return to this meditation.
As you observe this memory,
Recognize that the past is already written,
But the story you tell yourself about it can change.
Now in your mind's eye,
Imagine an alternative ending to this event.
What is it that your younger self needed in that moment?
Was it safety,
Support,
Or maybe a different outcome?
Imagine now that whatever was missing from that experience is present.
Visualize a new resolution.
Maybe someone steps in to help,
A family member,
A friend,
Even a stranger,
Or someone from your circle of allies.
Maybe you walk away from the event strong and empowered,
Or perhaps the situation unfolds in a way that brings you peace and healing.
Take your time.
Allow the new version of the event to unfold.
Visualize or imagine what could have happened.
Allow yourself to feel this in your mind,
In your body,
In your heart.
Now take a minute and check in.
How does your body feel as you imagine this new outcome?
How does it feel to have this new alternative ending?
Let yourself fully experience the emotions of this new story,
Allowing feelings maybe of relief,
Empowerment,
And compassion to flow through you.
Next,
Call on your future self to come into this and give you some wisdom about the situation.
Hear the words they say to you.
What do they want to tell you?
Visualize yourself positively receiving this information,
Noticing the emotion,
Your breath,
How your body feels with this new wisdom.
Fully absorb the wisdom.
See yourself transforming with it,
Embodying it in a new way of being.
Now breathe deeply into this new sense of closure.
With each breath,
Let go of the pain associated with the original memory.
Allow it to dissolve,
Disintegrate,
Fade to black.
You decide on the visual for this.
You see the alternative ending taking up the space so healing,
Peace,
And strength can come through as you return to this present moment.
Know the alternative ending is yours to revisit whenever you need it.
You can rewrite the stories that no longer serve you,
And you are worthy of healing and peace.
Take a couple more deep breaths,
Inhaling peace,
Exhaling any remaining tension.
Inhaling peace,
Exhaling any remaining tension.
Place your hand on your heart and one on your belly one more time.
Feel your breath connected.
Check in with your thoughts.
What's coming up for you now?
Check in with your heart.
What emotion or emotions are coming up?
Can you allow them to be there and honor them?
Can you feel your heartbeat beneath your hand?
What's your energy like?
Continue to notice the breath rise and fall beneath your hands.
Slowly begin to bring your awareness back to the room.
Feel the support beneath you holding you up.
Continue to feel the movement of your breath.
Revisit your circle of allies.
Thanking them for their support,
For their wisdom.
Allow your hands back into your lap.
Slowly,
Gently,
And mindfully,
Blink your eyes open,
Look around the room,
Slowly turn your head from right all the way to the left,
Noticing colors,
Shapes,
Objects.
What brings you comfort and care in your room?
Check in how you're feeling mind,
Body,
And spirit.
Allow yourself to be present with more ease,
More sense of peace,
More healing and empowerment.
Take this with you wherever you go.
Come back to this meditation whenever you need to,
To refresh yourself and the difficult memories you may have.
Namaste.
Namaste.
