Hello dear one,
Thank you for choosing this time to practice together.
First,
I'm very sorry that it happened to you,
The thing that brought you here,
And if you let me,
I want to give you a warm hug right from the beginning.
And I'm very proud of you,
That you're choosing to meditate on it.
I can imagine how hard it can get,
And at the same time,
I don't know how difficult it might be for you now,
But you're here,
And I welcome you into our space.
Before we begin,
Let's create a comfortable and nurturing environment for yourself.
Get as comfortable as you can.
What can help you feel physically better now?
A warm blanket?
Loose clothes?
A big pillow to hug?
A glass of warm water or a cup of hot tea?
Using the lights to create a sacred space just for you.
Perfect.
Choose a pose to sit or lie down.
If seated,
Feel free to hug your knees.
If lying down,
Don't hesitate to curl up.
Take a moment to embrace yourself or to hold your hands together,
Allowing yourself to feel soothed and comforted.
Sink into your surface beneath you,
Close your eyes and feel your body.
The temperature around you,
The texture of fabric touching your skin,
The smells around you,
The quality of your breath and the pace of your heartbeat.
Let's take a deep breath together.
If it is possible,
Inhale through your nose and exhale from your mouth with a generous sigh.
Great!
Let's do one more.
Awesome!
And last one.
And let everything else go with a sigh.
Hey,
Look at you!
Let your tears shed.
Do not hold anything inside.
I'm here with you and you can trust that I'm here to offer support,
Understanding and acceptance.
Let go.
Notice how your body took up a little more space,
How your chest got a little more room inside,
How a little slower your breath became.
With enough expectation,
Rest your attention in your heart area.
Witness the physical sensations there first.
And take a tiny step forward.
Set an intention to become a non-judgmental and supportive observer,
To allow everything to be as it is,
Without the need to change it.
Imagine opening a door into your heart,
Just for yourself.
Notice how easy or difficult it is to open it.
And let the emotions pour out of this door.
You may see your emotions as waves in the ocean.
They might be overwhelming,
Like in a stormy weather.
Observe them rising and falling without judgment or any expectation.
Remember,
You are not alone.
I'm here with you.
If the emotions become too painful,
Come back to your breath and focus on the movement of your belly.
Slow down your breath and,
When you're ready,
Come back to the open heart of emotions.
Anything that comes up is totally ok.
Acknowledge and validate every emotion,
Thought or desire that arise.
There is no need to change these emotions or act on your thoughts.
All you have to do now is just to be with them.
And I'm here with you too.
There may be a strong desire to escape,
To shut the door or shift these emotions.
But you know that the only way out is through.
Trust me,
It will help,
Even if a bit.
Rather than following the stories attached to these emotions,
Try to focus on the physical sensations they bring along.
Your body needs to process them and it will feel lighter afterward.
You may allow yourself to do whatever your emotions called you to do at this moment.
Cry if you need to,
Curl up,
Hold yourself in your arms,
Scream or beat a pillow.
I'm here with you and you are safe in this space.
Give yourself time to go through it all.
Overcome all your previous downfalls and troubles.
You made it till now and you for sure can overcome anything.
And even if you don't think so,
It's ok.
Be gentle with yourself and allow yourself to take it one day at a time,
One hour at a time.
And minute by minute the pain will shift away.
Be gentle with yourself and allow yourself to heal at your own pace.
If you were your very best friend,
What would you tell yourself now?
What would you like to hear?
Say it to yourself either by whispering or out loud.
Say it lovingly and softly and hold yourself tightly.
Dear one,
I believe in you.
I see the light in you.
And I fully accept you.
You deserve all the best,
All your dreams and all your crazy ideas.
One day you will look back at this moment and smile at yourself.
You will be proud of yourself and you will be happy.
You don't have to believe these words if they seem surreal,
But let them sink into your mind.
Look into your heart and notice an ember of gratitude there.
Gratitude to yourself and this moment of showing up for this practice.
Thank yourself for being here and now and anything or anyone that you want to express gratitude to.
If it feels right,
Add some movement to your body and slowly come out of this meditation.
If you prefer to continue this practice or fall asleep,
Simply do so.
Let your body guide you now.
Be kind to yourself,
Be gentle with yourself and take good care of yourself.
I want to thank you for practicing with me.
It was a big step for you towards healing and growing.
I'm proud of you and I truly appreciate your presence.
May you be well and may you be happy.
Warm hug.
