Welcome to part 6 in this 8 part Stay with yourself meditation series on the practice of being who you are,
Where you are.
Part 6 is about befriending yourself.
You are welcome to listen to each part in this series individually or listen to them in consecutive order as each part builds off the last so that by the end of these 8 meditations you will have tools and resources in your meditation toolbox for staying with yourself and being who you are,
Where you are in any given moment.
This practice is yours to do with as you like.
Take what works for you and leave what doesn't.
I'm so glad you're here.
Let's start by getting comfortable.
Sit with your feet firmly planted on the floor and your hands gently resting in your lap.
Feel your spine tall and upright,
Allowing your heart space to soften and open.
You can tuck your chin slightly,
Roll your shoulders down and back.
You can place your hands facing down on your knees in a more internal and reflective posture or you can sit with your hands facing upward for a more open and receptive posture.
Feel yourself supported in your chair,
The back of your body,
Your legs and bottom,
Allowing your thighs to soften and relax.
Feel your feet grounded and firm upon the earth and bring awareness into your breath.
Notice how you are breathing today.
Notice where you are carrying tension in your body.
Notice what emotions you are experiencing in this moment.
And breathe.
And be here now in your body and in your breath.
Take a deep breath in through your nose.
Hold it and exhale through your mouth,
Releasing tension on the exhale.
Take a deep breath in through the nose.
Hold and out through the mouth.
Again,
Opening and relaxing your heart space.
Take another deep breath in.
Hold and exhale through your mouth.
Imagine your tummy is an empty balloon being filled with air on each inhale and on each exhale,
Imagine your tummy softening.
Breathe deeply into any part of your body that is holding tension.
Breathe into your emotions and your feelings.
Just be aware of what's going on in your body and your heart.
I would like you,
Without too much overthinking or effort,
To think of something in your life now that's maybe happened in the past a long time ago or maybe it just happened yesterday.
But something you've been holding onto that's been aggravating you,
That's been causing some pain and suffering,
It can be something that was done to you.
It could be something you did that you're struggling to forgive yourself for.
It could be a circumstance that is out of your control.
It can be whatever comes to you that you're comfortable with.
This is a meditation that you can do as many times as you want,
So if you would like to start small,
Please do.
Never feels gentlest to bring up and to hold right now for this meditation.
Hold in your mind's eye the exact circumstances as far as you can remember in which this memory took place,
The environment,
The sights,
The sounds,
The smells,
Any details about it,
Your feelings,
Your thoughts.
And imagine that the scene has dropped down right in front of you and you're able to step into it almost like a ghost,
But you're able to be right there in the middle of this memory observing yourself and watching circumstances unfold.
Allow yourself to just become a silent observer to see yourself in this situation or circumstance.
And allow yourself to feel what you're going to feel,
But to be witness to yourself.
And if you need to pause this meditation to continue sitting with the visualization of this memory,
You can.
And when you're ready to move on,
Start back up again.
I would like you to notice that as you stand here in this memory observing yourself and the circumstances,
That your past self that you've been observing solidifies a little bit more as the environment and the circumstances disappear.
And you,
The observer,
You begin to solidify as well.
And now you and your past self are standing before you.
In whatever environment you choose and you imagine to be the safest,
Move locations out of this old memory and into a place that is safe and new for you and your past self to be together.
Take time now to really absorb this environment,
What it looks like,
Feels like,
Sights,
Sounds,
Colors,
Smells.
And find somewhere where you can sit across from your past self.
And whatever you are feeling about this past self,
Whatever this past self is feeling after having just lived through this moment,
This memory,
I would like you to reach out your hands and hold hands with your past self and look deeply into your own eyes.
And with all your heart understand that you can truly say,
I know how you're feeling.
I know what you've been through and I am here and I love you.
And I want to hear from you what you need in order to heal,
To let go,
And to know that you are okay as you are.
And listen to what your past self has to say.
What does your past self need in order to heal,
To feel safe again?
And again,
If you need to pause this meditation to take more time,
I encourage you to do so.
And after you've heard everything your past self has to say,
You can ask more questions with love and compassion,
With a tender heart,
To help invite yourself back into the fold that you might be reunited,
That your past self would have a place of acceptance and love and non-judgment in which to heal and be heard and seen and honored,
To have needs met and wants listened to.
Know that you now as you are have the power to give your past self what it is that you need.
Show affection,
Compassion,
Empathy.
Understand that you are human and that the past cannot be changed,
But the present can be healed.
And there's always room for you with you always.
That you are a safe place for yourself.
That this is where you belong more than anywhere else or with anyone else.
That this is your home.
And invite yourself back in.
And give what is needed.
If you need to paint a new vision,
A new picture in order to give your other self,
Your past self,
What they need,
I encourage you to do that.
Offer kind words,
Affection,
Acts of love,
Time.
You are so valuable and worthy of love exactly as you are.
And there's so many things you do not have control over.
And when you are on your own side,
When you accept and receive and acknowledge yourself in all of your ways,
In all of the ways that you've been,
In everything you've been through,
That you allow yourself to be and to have had experiences and to have a truly safe place within yourself to belong.
You can heal and you can feel vibrant and whole and alive in the world.
You are your greatest friend and ally.
It doesn't matter if it's just something you're beating yourself up for from yesterday or from 20 years ago or just a feeling of helplessness,
Whatever it is.
Give yourself what you need.
What is it that you need to hear and receive with love and kindness and compassion?
I want to leave you with these questions and several minutes of soft music so you can continue meditating and communing with your past self.
Take extra time if you need to get out a journal and a pen to write down what comes.
Perhaps you need to write a letter to your past self.
Perhaps you need to do something for your past self in the present moment that is kind and loving.
Whatever it is,
Take your time.
For now I will leave you here.
Thank you for sharing your meditation practice with me.
May you stay with yourself today and always.
